Building Muscle (Ectomorph)

megablackk1d

Whats the best rep range for muscle growth (1-5) or 6-12) Can you build quality muscle using heavy weight and low reps or lighter weights you can get up to 6 to 12 reps?

willtorok

Lighter weight with high reps gets you cut, tones and definition. Heavy weights with low reps build strength and also builds muscle.

megablackk1d

Hey thanks for the input today's upper body day and I finally got my standing shoulder press up to 115, but there is now way I can pull that for 8 to 10 reps. I can do 100x5 max on a good day anything below that I can get 8. So should I use what's heavy for me with good form to build muscle.

cajuntank

Since you have to ask, get on a proven program aligned to your goals and eat at a surplus to gain weight. The program will dictate your rep range and weigh %(s), etc... till you attain some more knowledge from the program itself and general hypertrophy based training.

megablackk1d

Oh I got my nutrition in check and have been lifting for a while. I was just asking what is the best rep range for muscle growth?

yopeeps025

6-8 for hyptertrophy

leggup

Other people can give you a better answer about ideal rep ranges, I just wanted to note that somatotypes and constitutional psychology (ectomorph) is a discredited theory, pop-psych rubbish.

My husband and I both did StrongLifts, which is heavy weights, 5X5. He made some sick gains. I dropped to 5X3 because I was/am cutting.

megablackk1d

5x5 I have read that article, and is it great for building significant amount of muscle better than 6 to 8 or 8 to 12

yopeeps025

megablackk1d wrote: »

5x5 I have read that article, and is it great for building significant amount of muscle better than 6 to 8 or 8 to 12

I will just say to have muscle growth what do you need.

Calorie surplus and time under tension.

megablackk1d

britishbroccoli wrote: »

Other people can give you a better answer about ideal rep ranges, I just wanted to note that somatotypes and constitutional psychology (ectomorph) is a discredited theory, pop-psych rubbish.

My husband and I both did StrongLifts, which is heavy weights, 5X5. He made some sick gains. I dropped to 5X3 because I was/am cutting.

5x5 I have read that article, and is it great for building significant amount of muscle better than 6 to 8 or 8 to 12

megablackk1d

Alight thanks guys

Drewlssix

yopeeps025 wrote: »

6-8 for hyptertrophy

Nope, 10-12 for hypertrophy. 6-8 is still close enough to strength focused training that you won't get the type of size gains you can with higher reps. That is a good middle ground though for functional strength and some mass if that's what one is looking for.

TR0berts

Eric Helms did a good piece on this.

For the long answer, watch this: https://www.youtube.com/watch?v=d9SQ97rfyO4

The short answer: it doesn't matter. You need Calories and volume with enough intensity to stimulate growth. How you get that volume/intensity is basically up to you. But, seriously - watch the video.

cajuntank

TR0berts wrote: »

Eric Helms did a good piece on this.

For the long answer, watch this: https://www.youtube.com/watch?v=d9SQ97rfyO4

The short answer: it doesn't matter. You need Calories and volume with enough intensity to stimulate growth. How you get that volume/intensity is basically up to you. But, seriously - watch the video.

^This. That's why I mentioned to get on a good proven program as since you had to ask the question, you don't understand the basics.
Also you can do a search for Brad Schoenfeld on additional research topic matter on this as this is what his doctorate is in.

megablackk1d

TR0berts wrote: »

Eric Helms did a good piece on this.

For the long answer, watch this: https://www.youtube.com/watch?v=d9SQ97rfyO4

The short answer: it doesn't matter. You need Calories and volume with enough intensity to stimulate growth. How you get that volume/intensity is basically up to you. But, seriously - watch the video.

Nice Vid, and thanks