How many reps for growth

[Swest]

What with all the conflicting crap on google and other forums, I thought I’d throw this out the UGM Massive. I’ve been to the gym and worked chest and shoulders and did a little experiment while there. I forgot that on a Fridays you get loads of ‘pumpers’ in there that then go out in the evening muscles full of blood, chests puffed out, tight tops etc so it’s difficult to get availability for certain excercises. I got myself a bench and decided to do flat bench press starting with a set of 10 then increasing the weight and decreasing the number of reps per set until I hit 120 reps and this got me thinking. What is the minimum number of reps that you consider to be in the range for growth? I’ve always worked on 4 or more for growth but is it possible to still be in ‘growth range’ with two reps at near 1rep max? Also, what is the maximum number of reps for growth?

 

[PHD]

I don’t think there is a set number. In my opinion it’s all on how you work the muscle. Different people react different than another. For me I like to lift heavy but very slow controlled movements with reps from 10-15 and even 20 reps. So you have to continually confuse the muscle. Personally I wouldn’t do 2 reps to me that’s a waste even if lifting heavy. But I’m a bodybuilder not power lifter.

 

[Andrew0409]

The general range is min 6 to 15/16. But honestly you’re trying to tear your muscles not focus on weight and reps. A lot of power lifters get stuck on focusing on getting leverage and putting up weight vs just focus on full muscle contraction and tear.

 

[josh]

I use my home gym and very restricted to using a lot of weight so for me I have ultimately no choice but to do high reps ( now I do have good amount of weights just for different equipment that’s not able to be cross utilized) and i’ve made out pretty well doing what I do, but that’s me

 

[Andrew0409]

Those guys in the old days used whatever they could find to workout. I remember a person I knew who was jacked coming out of prison lifting anything he could put together and using angles like bed to do sit ups. Even used other people to use as weights like having them push down when he does push ups. Sticking water jugs at the end of his broom to do bicep curls.

I think you can get pretty far with some limited equipment and Bodyweight.

 

[Bigmurph6]

I believe that the answer is how many reps can you do with a certain amount of weight and still have perfect form. You can push it but keeping a perfect form is really important to growth.
To much weight will throw off your form
Not enough weight will lead you no where unless doing burn out last set.

 

[SemperFi]

Time Under Tension (TUT) can play a part in the equation as well. So many variables and so many proven methods. At my age I can no longer lift heavy so I have found other ways to skin this cat.

 

[Bigmurph6]

Same as me after my bicep it is definitely one of those things that every individual can and usually is different.

 

[Andrew0409]

perfect form is really important to growth.

Although I believe form is important for muscle contractions and most importantly injury prevention. Once you get to a certain level and know what you’re doing. “Cheating” can be utilized. You’ll see a lot of that in pros. Maybe they get the first 5-6 reps in perfect form. They cheat the last couple while still getting a lot of muscle contractions and tear.

I forgot who it was, but I remember one guy was really famous for going like nuts in his workout and throws a lot of momentum into his lifts.

In my opinion if you know what you’re doing, you can do better knowing how to break form and cheat a bit and not get injured and get more from the set.

 

[woodwalker1889]

I’ve honestly seen growth both with high weight low reps and with low weight high reps. As most have stated I think it’s manly form that really helps our body grow. I remember back in the day when I first plateaued my bench at 320. I was doing a lot of heavy lifts with low reps to achieve the power or strength that is associated when we do this. Well long story short i changed my whole routine and did the opposite and shocked the hell out of my body and before to long 320 became a weight my body could throw around. So I say both have a big role for growth and strength. As long as forms good then results will happen. If you are doing one way for awhile, switch your routine may be what your body needs to grow.