Best rep range for gaining SIZE?

lauramillat

I started out doing Stronglifts 5x5 (I now do a modified version) and it made me realize I love doing small reps (rather than 8-12), but is that the best tactic for gaining SIZE in muscles? Yes, being strong is awesome, but at this time my goals are more aesthetic, so I want to gain size of muscles while recomping.

Should I stick to my 5-7 rep range? (generally I will get to 6 or 7 reps with good form, then increase weight)

Also, what would hapen if I stopped doing 5 sets and dropped down to 3?

jemhh

This might help you: http://www.aworkoutroutine.com/weight-training-intensity/

It sounds like your goals may be better suited to a hypertrophy routine rather than a strength-focused routine.

Perhaps PHUL, as that is a mix of the two, would be good for you.

martyqueen52

I can't give you a rep range. Studies say 3-5 for strength...... and 5-10 for size, or bodybuilding.

Personally, I power-lift, and do anywhere from 1-5 reps, but monstrous *kitten* weight. Since I started my quads have gotten huge, to the point where my jeans are loose around my waist, but tight as hell on my quads. My back and traps are have grown tremendously too and triceps from benching.

If you want, aim for 5-8 reps.

If you dropped to 3 sets, then definitely shoot for 8-10 reps.

Mayor_West

Diet > Rep range

jimmmer

Increasing total tonnage over time whilst being in a calorie surplus gives you growth.

Schoenfeld has done research to show that lifters doing 8x3 progressively made like-for-like muscular gains with another group of lifters doing 3x8 progressively.

The only difference is the the group doing large numbers of heavy triples felt more beaten up and got more joint issues over the long haul. Something to consider, maybe, when you decide on your approach?

DopeItUp

jimmmer wrote: »

Increasing total tonnage over time whilst being in a calorie surplus gives you growth.

Schoenfeld has done research to show that lifters doing 8x3 progressively made like-for-like muscular gains with another group of lifters doing 3x8 progressively.

The only difference is the the group doing large numbers of heavy triples felt more beaten up and got more joint issues over the long haul. Something to consider, maybe, when you decide on your approach?

Yes, exactly. Total volume is what matters for size.

If you like SL, keep it up. Add extra volume after the 5x5 sets if you need to get more work in.

fbinsc

try a month with 6, and then a month with 12 and see if there is a difference. People, like me, can tell you any kind of crap on the internet. Even if we sincerely believe it, it won't make it true, or true for you. What will be true is what you have experienced. Here is my experience. When I was young I couldn't put on muscle to save my life. Now that I'm older its pretty easy. I think my problem was trying to do too much (too many session, too long of a duration) and not eating enough for a fast metabolism and not taking enough recovery.

XavierNusum

I think overall volume has to be considered as well. 5-7 reps but 20 sets will do it for you too. I would look to increase overal volume, make sure you're doing enough work to cause breakdown. And yes, nutrition is king.

Sam_I_Am77

You have to remember all of your training variables, not just reps. Here's what NASM recommends

- Hypertrophy
Reps: 6-12
Sets: 3-5
Tempo: 2-0-2
Intensity / Load: 75% - 85%
Rest: 0-60 sec's
Exercise Selection: 2-4 strength exercises per body part

That's not the perfect or best way, it's just one way of doing it; there are many ways to train hypertrophy but remember to look at the big picture. Don't forget the diet either!