What rep/set ranges does?

What rep/set ranges does IST do? Personally i do 3x5 on compounds and 3x8-12 on other stuff, but I've been thinking about increasing the amount of sets i do.

  1. 3 months ago
    Anonymous

    6-8, 8-10 and 8-12. Depending.

  2. 3 months ago
    Anonymous

    5/3/1 compound and 20 reps if I can manage on accessories.

  3. 3 months ago
    Anonymous

    Depends on the muscles being worked. Arms like more reps, 15 to 20 for growth.

    • 3 months ago
      Anonymous

      Wrong
      Arms like more volume but you need to stay on the 8-12 rep range you fucking new
      LEGS can handle 15-20
      I fucking hate this place. You guys are all retards
      >verification not required

      • 3 months ago
        Anonymous

        That's just my personal experience, why are you so upset?

  4. 3 months ago
    Anonymous

    3x4-6 on the big 3, 6-12 on everything else.

  5. 3 months ago
    Anonymous

    3x5 on heavy heavy compounds
    2x8+ on compound but lower the weight.

    5x8 on machines/isolation shit

  6. 3 months ago
    Anonymous

    Read this
    https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/

    • 3 months ago
      Anonymous

      That's an interesting read but would be good to get more clarity on compound vs isolation.

      • 3 months ago
        Anonymous

        barbell presses work the lateral head and medial head of the tricep well but not the long head, long head of the triceps will require isolation to grow noticeably(consider it like a different muscle from the tricep altogether)
        dumbbell presses however suck for all heads of the tricep due to lack of lateral force that is found in barbell presses(triceps pushing the barbell apart as you lift it up)
        So I would count a set of barbell presses as half a set of triceps.
        Dips are much better whole triceps exercise than any press, so a set of dips I would count as 1 set of triceps.

        Rows use the briachioridalis(forearm-upper arm muscle) plenty, but little brachialis and bicep so I would only count a set of rows as half a set of biceps at best.
        Chinups, pullups and barbell curls though are all surprisingly similarly effective in bicep/brachialis and briachioridalis activation with pullups being superior for briachioridalis and brachialis, and chinups being slightly better for the biceps and at least equal to barbell curls in bicep activation so I would count all forms of vertical pulling sets equal to curling isolation sets except for very wide grip lat focused technique lat pulldowns or something.

  7. 3 months ago
    Anonymous

    Me personally? I do mostly 3x20 or 4x18.

  8. 3 months ago
    Anonymous

    I only have dumbbells to work with so i just go for failure every set with shorter breaks inbetween Sets

  9. 3 months ago
    Anonymous

    Depends on the exercise. But mostly 8-12, generally lower for compounds, higher for isolation.

  10. 3 months ago
    Anonymous

    8 singles with 20-30 seconds inbetween, if i can do a double on the 8th set i'll increase the weight next session, after that i drop the weight a little bit and do a max rep set again but if i can do more than 8 reps i'll up the weight aswell

  11. 3 months ago
    Anonymous

    2 warm up sets 6 reps close to working weight. One balls to the wall all out failure and beyond set with weight for about 5 reps with extra shit like partials and shit until I'm toasted. 2 to 3 times per week. Basically never go over 8 reps for anything ever. Why would you the strength fall off is so large

  12. 3 months ago
    Anonymous

    3x5-8 on the main compounds
    3x8-12 on assistance movements
    But I work off of total reps per movement instead of sets across. So 3x5-8 really means 15-24 total reps. As I advance in a cycle I'll sometimes drop the minimum rep target or add an extra set if I feel like there's still more strength growth to chase before a reset.

  13. 3 months ago
    Anonymous

    3x8 on compounds
    3x10-15 on isolation
    I use to do lower reps on compounds but now I wanna see what higher reps can accomplish strength wise.
    Yes I do 3x8 for diddlies as well.

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