[floridaorange]

What rep range do you prefer for adding muscle? 5x5? I’m trying to move from 4x10-12 to 2x10 + 2-3x6 based on the science aspect I’ve been learning about. But I’m sure there are some here who have already applied this range. What seems to work best for you for muscle?

[UncleWede]

I'm 58, and never looked like Jixer, so I have switched to 5x15 on lighter weights to just maintain enough strength to carry the 50lb chicken food bags on the farm

I was impressed last night. On the sliding squat bar, I upped it to 35lbs on each side.

[Wolf 335]

Originally Posted by floridaorange

What rep range do you prefer for adding muscle? 5x5? I’m trying to move from 4x10-12 to 2x10 + 2-3x6 based on the science aspect I’ve been learning about. But I’m sure there are some here who have already applied this range. What seems to work best for you for muscle?

It seems that every so often im seeing a new discovery in regards to muscle growth.
I think the key is consistent muscle confusion.
- Alternating between high reps lighter weight and then low reps heavy weight.

Another thing is that people end their set way too soon and dont excert the muscle.

[Hadden14]

5X5 is the fastest way I have found to increase strength. There is some interesting literature about not going to failure (contrary to the meat head way I was trained) and instead maximizing the amount of reps you can complete at a reasonable weight with longer rests in-between sets.

[Pauldunlop13]

May - Sept - 3-4 sets of 10 reps

Sept - current - 5x5 - all my weight went up significantly

Dec - Feb - I will switch to 3-4 sets of 15 reps - lighter weight


one issue of the 5x5, I got tendonitis in the first 2 weeks, because I jumped the weight up too much (hard not to, since I was only doing 5 reps)

but basically the plan is to rotate through these 3 ranges going forward

I also implemented the Deload week every 5 weeks - which I think helps with recovery of the joints and tendons

[UncleWede]

Originally Posted by Wolf 335

It seems that every so often im seeing a new discovery in regards to muscle growth.
I think the key is consistent muscle confusion.
- Alternating between high reps lighter weight and then low reps heavy weight.

Another thing is that people end their set way too soon and dont excert the muscle.

Variety of motion too, even if a subtle change. Hence preacher curls (wide or close) hammers, etc. On my squats, each time I changed direction and/or how wide my feet were spaced.

[floridaorange]

Super helpful thanks!

[Wolf 335]

Originally Posted by UncleWede

Variety of motion too, even if a subtle change. Hence preacher curls (wide or close) hammers, etc. On my squats, each time I changed direction and/or how wide my feet were spaced.

This is key!

[floridaorange]

Originally Posted by Hadden14

5X5 is the fastest way I have found to increase strength. There is some interesting literature about not going to failure (contrary to the meat head way I was trained) and instead maximizing the amount of reps you can complete at a reasonable weight with longer rests in-between sets.

Originally Posted by Wolf 335

It seems that every so often im seeing a new discovery in regards to muscle growth.
I think the key is consistent muscle confusion.
- Alternating between high reps lighter weight and then low reps heavy weight.

Another thing is that people end their set way too soon and dont excert the muscle.

Youre right on - this is great

[F32Fleet]

Originally Posted by floridaorange

What rep range do you prefer for adding muscle? 5x5? I’m trying to move from 4x10-12 to 2x10 + 2-3x6 based on the science aspect I’ve been learning about. But I’m sure there are some here who have already applied this range. What seems to work best for you for muscle?

https://youtube.com/shorts/l3ViYswa97c?feature=shared

[floridaorange]

That guy is a mix of super obnoxious and really good info —- great info though

[xander_g]

Depends on who I'm working out with and what we're working on. I'm mostly relying on other people's experience as I can see the results of what they've been doing.

Example 1:
3 superset exercises(flat bench dumbbells', flys, curls) 4 sets total, 1min rest in between - 1st(warmup) - 15 reps, 2nd(working) 10-12reps, 3rd(max) 8-10reps, 4th(drop to warmup weight) - 8-10reps;

Example 2:
1 exercise(lat pulldown), 4 sets total, 2-3min rest in between - 10-12reps

Example 3:
1 exercise(flat bench), 4 sets total, 3-4min rest in between - 6-8reps, 1st(super light warm up. ie 55lbs) 2-4th(max weight ie 100lbs)

The first example is training with a buddy who's been training since he was 12, kind of a gymbro approach but solid progress in terms of building endurance

The second example is with someone who's has a more scientific approach and training for size/aesthetic

Third example is with my trainer who's is as scientific as it gets and primarily trains athletes.


When it comes to working out, I'm pretty much a noob and the reason I ended up in the gym in the first place, was because it was suggested by my physio to help rehab my back injuries.

[floridaorange]

Originally Posted by xander_g

Example 1:
3 superset exercises(flat bench dumbbells', flys, curls) 4 sets total, 1min rest in between - 1st(warmup) - 15 reps, 2nd(working) 10-12reps, 3rd(max) 8-10reps, 4th(drop to warmup weight) - 8-10reps;

Yes - this is fantastic, great post.

15, 12, 10, 8 is my rep range usually. It's always yielded great results. I don't have much more muscle to add naturally without adding more calories, which I don't want to do, so things are right on track at 45 and natural. Zero injuries and feeling very strong.