Rep Ranges

S

Singleton

New Member
Why these rep numbers? I see that 15's are mainly for stimulating tendon strength, and 10's are good for hypertrophy, and 5's. 5's are good for neural efficiency (pure strength).

Do 5's build much size?

Also, why not do:
1 week of 16s
1 week of 14s
1 week of 12s
1 week of 9s
1 week of 7s
1 week of 5s
2 weeks of negs/dropsets

?

Why those numbers?
 
These numbers are not set in stone, but just a basic recommendation to allow progressive overload.
The higher reps help joint/tendons, and the lower reps help myofiberal hypertrophy.
The only problem with your rep ranges is that you are doing a RM weekly, which can be hard work on the CNS in general.
But people have done it before.
 
if 5's build strength, then they're perfect for being able to facilitate a greater mechanical load with more hypertrophic rep ranges.
 
Then why not do 10's after 5's?


Aaron, I was thinking about a 14rm, 9rm, 5rm, 2rm. The weights would require a little adjustment -- fudge factor -- so that the 15rm would be a 14rm. It shouldn't be hard to estimate the difference for 1 rep. Could be an extra 5lbs on larger compound lifts.

Since the next range would start out at 12 reps, you would start out lighter than you would have started with 10's and work to 9's, which would be a 5-10lbs heavier than 10's.

Ideally, this approach would allow for a more continual progressive overload. Less zigzagging.
 
[b said:
Quote[/b] (Singleton @ Aug. 19 2003,5:55)]Then why not do 10's after 5's?
Click to expand...
in a sense you do.

after 5's/negs you take SD.

then you do 15's for maintenance.

And then you do the 10's


Doing the 10's directly after 5's would go against progressive loading principles, and also increase risk of injury since you need rest after the 5's/negs
 
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