Can i do 15-30 RP on all muscle groups and exercises?
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Originally posted by MsteveM View Postmost rest paused exercises are 11-15 rp or 15-20, or even up to 20-30 rp.
back thickness straight sets are 4, 8 for deadlifts and around 12 for rows
heavy quad exercises are 4-8, then 20 (for the widowmaker)
you get a little bit of personal choice in what rep range you choose..the only requirement is that it works well for you.
One more thing I'd recommend is that you check Slide's training journal. His rep ranges even on heavy quad and back-thickness exercises are high, but he still moves some crazy weights when he trains.Last edited by Daniel7908; 09-09-2011, 09:15 AM.
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Just putting out my personal experience. I've upper rep ranges on various expercises due to shoulder injuries and after exerpiementing, found that on some exercises I was getting better results (e.g. progressing in weight faster and adding size) using higher rep ranges. This is particularly true for my chest movements, 2 of which are in the high rep ranges. Just my $0.02, FWIW.Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!
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Originally posted by Daniel7908 View PostDante has also recommended higher rep-ranges for individuals over the age of thirty-four, to make injuries less likely....playing Bingo at the Senior Center :shocked:
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Originally posted by hyperintensity View Post11-15 works well for me on all the exercises that call for RP EXCEPT biceps and hamstrings they need 15-20 on biceps and 15-25 on hamstrings. Dante knows what he is talking about after all.Originally posted by hyperintensity View Postexactly. 15-30 Rp should be all endurance fibers with minimal hypertrophy. It does depend on the individual tho. It may be comfortable but is it making you bigger? Most likely a waste of time.
It sounds from what you're saying that it is possible that someone might have muscle groups that respond to high reps like your biceps and hamstrings do?... What are the chances of this?...
Is the recommendation to use 20-30RP as a rep range for for DB pressing movements "most likely a waste of time" because it will result in "minimal hypertrophy?"
-S
Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"
www.TrueNutrition.com
2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
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Originally posted by homonunculus View PostIs the recommendation to use 20-30RP as a rep range for for DB pressing movements "most likely a waste of time" because it will result in "minimal hypertrophy?"
-S
-KrisBe true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!
Stickies...just read the damn stickies...
2014 Xcalibur Cup Bantam Open - 1st
2014 Tracey Greenwood Classic Bantam Open - 1st
2015 Beat Cancer!
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Originally posted by mentalflex View PostScott, I have to comment on this because you and I both found that for my DB presses I experienced better hypertrophy using a higher rep range. This is just my personal experience and others may be different, but this proves that hypertrophy can be acheived using the higher rep ranges for DB pressing movements.
-Kris
I like to gather opinions in part as well as figure out where / who folks come to certain conclusions.
Hyperintensity has some pretty strong takes here, but they don't seem consistent. (This could be in part b/c he's just zipping off quick more general answers.)
I think of threads like this as searchable info. that someone trying to figure out DC training can unarchive down the road. There could be a shitload of great threads on this topic that are old(er), but this might be the one that the next half dozen people find first off when looking for rep range info. I'd rather that the last, unchallenged word of this thread not be that RP rep ranges topping out at 30 are "most likely a waste of time," when this is obviously not the case in my and your experience and is indeed the general suggestion for DC training (20-30RP or 25-30RP) with DB pressing movements.
Beyond that, though, I like discussion, so I figured asking hyperintensity about this might spur some good conversation about loading parameters, activation patterns, skeletal muscle fiber types, hypertrophic responses, and whatever else our little meat-filled heads fancy talking about.
-S
Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"
www.TrueNutrition.com
2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's
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I have found that I like the higher rep ranges (20-30rp, 15-20ss) much better than the lower range. Being 41 and taking Dante's advice to us older guys, my joints don't hurt as much and I can still get stronger in these higher rep ranges. I still sometimes switch it up and go low reps, but I don't feel too good for a few days after...
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