What rep ranges do you prefer?

[AlexDavis43]

Is this a thing? Or did you invent it?

All those pausing breath reps, and “myo-reps”

Arnie liked myo stuff, if I remember correctly

Look up Borge Fagerli. He's written about myo reps. Rest-pause & intensity techniques.

 

[bob357sig]

I do 2-20. 2-5 on the power training wave, 10-20 on the hypertrophy wave. 1 week lower intensity in between the waves. No major injuries so far, at late 40s.

Injuries occur when ones form is compromised due to ego lifting. Position, brace, hold, execute, repeat. Always in control.

I care to disagree. When I tore my pec flat benching it was on my third set, 3 sets before my max 3 rep set. 295 was still part of my warmup. Usually get 5 reps easy. First rep hit bottom and heard and felt like a rubber band snapping sound. I knew right away what happened. Bruising started within a half hour. I’m just lucky it wasn’t a complete tear as I had no health insurance being between jobs at the time.

 

[iris]

Look up Borge Fagerli. He's written about myo reps. Rest-pause & intensity techniques.

Thanks. I will google him.
I have tried myo reps and I liked it.

What do you guys think about FST7?

 

[AlexDavis43]

Thanks. I will google him.
I have tried myo reps and I liked it.

What do you guys think about FST7?

No pain no gain, right? FST7 is like stretch-mediated hypertrophy, but resistance-stretching to a level of discomfort. I like it.

See the other thread on long partials. Rambod advocates this, accentuating the stretch, but also completing the reps.

 

[iris]

I care to disagree. When I tore my pec flat benching it was on my third set, 3 sets before my max 3 rep set. 295 was still part of my warmup. Usually get 5 reps easy. First rep hit bottom and heard and felt like a rubber band snapping sound. I knew right away what happened. Bruising started within a half hour. I’m just lucky it wasn’t a complete tear as I had no health insurance being between jobs at the time.

Sorry, I am not sure I understand what exactly you are disagreeing with.

You are saying that you got injured despite doing everything 100% correctly, basically.
You don't think you got hurt because something went slightly wrong, which lead you to overstretch the muscle on one side (weaker side?)

why do you think it happened, then?
You weren't too fast during the lowering phase, you had warmed up adequately, you didn't feel any tightness during your warm up.
Yes?

 

[iris]

No pain no gain, right? FST7 is like stretch-mediated hypertrophy, but resistance-stretching to a level of discomfort. I like it.

See the other thread on long partials. Rambod advocates this, accentuating the stretch, but also completing the reps.

Yes, I watched a bit of the video in the afternoon but got interrupted.
So will finish it tomorrow.

 

[bob357sig]

Sorry, I am not sure I understand what exactly you are disagreeing with.

You are saying that you got injured despite doing everything 100% correctly, basically.
You don't think you got hurt because something went slightly wrong, which lead you to overstretch the muscle on one side (weaker side?)

why do you think it happened, then?
You weren't too fast during the lowering phase, you had warmed up adequately, you didn't feel any tightness during your warm up.
Yes?

Exactly. When it happened I had no idea it was going to happen. Just going through my usual steps to lead up to my max 3 rep, then if I still felt like I could progress, I would have tried to add more weight and see what happens. Nothing unusual happened that day. Till the tear. Understand; it happened Before I was near my max. Like my favorite Bb @shawn Smith told me “ it can happen at any time “. When I tore my quad 3 years ago it was because I slipped in mud, nothing to do with lifting at all.

 

[bob357sig]

@iris , I guess to clarify im mostly disagreeing with the “ego “ lifting part. I have seen many an idiot ego lifting in my time but this was definitely not the case.

 

[iris]

When I tore my quad 3 years ago it was because I slipped in mud, nothing to do with lifting at all.

Yeah, but that's an accident
I am a flipping walking accident, but we are talking about something else, no?

Exactly. When it happened I had no idea it was going to happen. Just going through my usual steps to lead up to my max 3 rep, then if I still felt like I could progress, I would have tried to add more weight and see what happens.

But something did go wrong, otherwise you wouldn't be here to tell the tale.
So, you are just saying that despite being 100% spot on with your technique, something else caused the injury.

Sure, but maybe Da Boss you are replying to in your first post didn't mean it quite like that.
I read it more like: "all things being good" proper technique and no ego lifting will keep you safe/strong.

Maybe...
He will pop up at some point to say I am a retard.

I am sure that, in general, you are a good example of what he is saying (aside from your torn pec).
Me, on the other hand, is a different story.
Lol

 

[RubberDucky117]

I have had incredible success in the 12-20 rep range. A lot of people swear by 8-12 for hypertrophy, and for good reason.

When I switched to 12-20 reps i started making noticeable gains rapidly, and feel the risk of injury is significantly less.

Now I still have strength training in my program, but I find the 12-20 range is superior for growth, for me.

What rep ranges have you seen the most success with?

Depends on exercise pull ups 12-20
Chest with cables 15 + plus flys n combo
Standard chest presses 8-12
Isolation curls about 15-20
Standard curl bar 8-12
Guess it just depends what I'm feeling

 

[bob357sig]

Yeah, but that's an accident
I am a flipping walking accident, but we are talking about something else, no?


But something did go wrong, otherwise you wouldn't be here to tell the tale.
So, you are just saying that despite being 100% spot on with your technique, something else caused the injury.

Sure, but maybe Da Boss you are replying to in your first post didn't mean it quite like that.
I read it more like: "all things being good" proper technique and no ego lifting will keep you safe/strong.

Maybe...
He will pop up at some point to say I am a retard.

I am sure that, in general, you are a good example of what he is saying (aside from your torn pec).
Me, on the other hand, is a different story.
Lol

I actually replied and mentioned you but it’s waiting for moderators because I said something about ego lifters. I don’t think this is the forum for me anymore. I know hardly anybody from a few years ago. This isn’t the Meso I knew. I don’t think I have anything to contribute anymore.

 

[iris]

I actually replied and mentioned you but it’s waiting for moderators because I said something about ego lifters. I don’t think this is the forum for me anymore. I know hardly anybody from a few years ago. This isn’t the Meso I knew. I don’t think I have anything to contribute anymore.

Listen, the amount of times I had to delete messages because they got blocked...
Please don't say that.
Just try to rephrase

 

[narta]

I care to disagree. When I tore my pec flat benching it was on my third set, 3 sets before my max 3 rep set. 295 was still part of my warmup. Usually get 5 reps easy. First rep hit bottom and heard and felt like a rubber band snapping sound. I knew right away what happened. Bruising started within a half hour. I’m just lucky it wasn’t a complete tear as I had no health insurance being between jobs at the time.

Having a pec tear during warmup is unusual but it does reveal that there were weakness in other parts other than the pec muscle. Low mobility? Weak triceps maybe? Not 100% brace and control?

When I was younger (and foolish) I tore through warmup without proper form and 100% control because "ah, warmup shit bruv". Then I hooked up with a powerlifter that had a LONG competitive career, with no MAJOR injuries and he taught me a couple of things: ALWAYS be in control, ALWAYS train your weaknesses.

Or maybe, yours, was a freak accident. It happens sometimes.

 

[narta]

I read it more like: "all things being good" proper technique and no ego lifting will keep you safe/strong.

This.

The exception that proves the rule saying, exists for a reason.

 

[AlexDavis43]

High rep leg work has put on some size for me.

Not crazy reps like Tom Platz or Gregg Valentino.

More like 20 reps with a weight where rep speed slows and it starts to burn around #15. Not enough to vomit but enough to make you wish the whole world would fuck off.

 

[iris]

@bob357sig you ok?

 

[lukiss96]

As long as you push yourself and genuinely lift what's heavy it doesn't matter much. Those who talk you need high reps on compiund lifts while setting some arbitrary numbers like 15 reps or so, yeah sure, do 350lbs (160kg) bench press and crank out clean reps let's see how many you can do. Few of you can even do 10 reps that count. Hell if you can do 300lbs (136kg) for 15 clean reps then big respect (upload a proof of that too in that case).

 

[iris]

As long as you push yourself and genuinely lift what's heavy it doesn't matter much. Those who talk you need high reps on compiund lifts while setting some arbitrary numbers like 15 reps or so, yeah sure, do 350lbs (160kg) bench press and crank out clean reps let's see how many you can do. Few of you can even do 10 reps that count. Hell if you can do 300lbs (136kg) for 15 clean reps then big respect (upload a proof of that too in that case).

Has anyone here written about numbers as in specific weights?
Not sure I have seen it.
I thought it was about rep ranges.
It goes without saying that if you are training heavy you will be within a certain number, or so goes the accepted thinking.
But you do see people doing squats, for example, using rest pause, just to hit a higher rep count. I suppose that's a different thing and we are talking from a general point of view.
Also, there are muscle groups that, imo, benefit from higher reps and more tut (delts and rear delts, for example. Or, maybe, it's just how it feels for me).
I thought this was not about "350lbs (160kg) bench press and crank out clean reps let's see how many you can do".
Rather, it was about what worked for hypertrophy.
Did I get it wrong?

 

[lukiss96]

Has anyone here written about numbers as in specific weights?
Not sure I have seen it.
I thought it was about rep ranges.
It goes without saying that if you are training heavy you will be within a certain number, or so goes the accepted thinking.
But you do see people doing squats, for example, using rest pause, just to hit a higher rep count. I suppose that's a different thing and we are talking from a general point of view.
Also, there are muscle groups that, imo, benefit from higher reps and more tut (delts and rear delts, for example. Or, maybe, it's just how it feels for me).
I thought this was not about "350lbs (160kg) bench press and crank out clean reps let's see how many you can do".
Rather, it was about what worked for hypertrophy.
Did I get it wrong?

I don't see a problem with people doing high reps on isolation or accessory work. I mean bench, squat, dead, shoulder press and such. There's no need to pump 15+ reps of light weight. Compound lifts are the ones you need that get you strong. Use machines, cables for higher reps to really work that muscle. See my initial post in this thread. What I mean is too many people go to the gym to get the pump and not work hard.

 

[Necessary Evil]

I have had incredible success in the 12-20 rep range. A lot of people swear by 8-12 for hypertrophy, and for good reason.

When I switched to 12-20 reps i started making noticeable gains rapidly, and feel the risk of injury is significantly less.

Now I still have strength training in my program, but I find the 12-20 range is superior for growth, for me.

What rep ranges have you seen the most success with?

Interesting take on the 12-20 rep range – it’s not the typical go-to, but it definitely has its merits, especially if hypertrophy is your main goal. The higher rep ranges can really drive up metabolic stress and muscle fatigue, which are key factors in growth. Plus, as you mentioned, the lower risk of injury is a solid bonus, especially if you’re pushing heavy loads in your strength work.

Personally, I’ve found success across different rep ranges, depending on the phase of training. For sheer hypertrophy, the 8-12 range has always been a staple, but there’s something to be said for going higher like you’re doing. It’s especially useful for targeting slower-twitch muscle fibers and increasing time under tension, both of which can drive growth.
That said, I still keep lower reps (4-6) in for compound lifts to maintain and build strength. This combination allows for a broader stimulus across different muscle fibers, ensuring all bases are covered. But when it comes to pure hypertrophy, mixing in those 12-20 rep sets can definitely tip the scales in your favor.

At the end of the day, it’s about what works for you. The body adapts to what you throw at it, and if 12-20 is getting you the results, keep at it. Everyone’s different, and finding that sweet spot in your training is the key to consistent gains. Keep experimenting, and let the mirror be the judge.