Currently im using 4-6 reps on pretty much all my exercises except Lateral side raises (6-8) & Squats (6-10). Am I doing anything wrong? Should I be doing more repititions? What rep range do you use?

EDIT: I am trying to increase muscle mass and size more so then strength.

Currently im using 4-6 reps on pretty much all my exercises except Lateral side raises (6-8) & Squats (6-10). Am I doing anything wrong? Should I be doing more repititions? What rep range do you use?

Do what you feel is best, but try them all to understand how they affect your muscles and the amount of weight you use.

I use 8-12 reps for everything except legs 12-16 reps.

Currently im using 4-6 reps on pretty much all my exercises except Lateral side raises (6-8) & Squats (6-10). Am I doing anything wrong? Should I be doing more repititions? What rep range do you use?

EDIT: I am trying to increase muscle mass and size more so then strength.

For the last 2 months, I have VERY successfully been doing something along the lines of:

Exercise 1 - 4-8 reps
Exercise 2 - 8-12 reps
Exercise 3 - 8-15 reps

Sometimes exercise 1 is more like 6-10, but you get the idea.

I've read that 3-6 reps will build strength, 8-12 will build size and 10-15 is used to gain muscle endurance. That could be completely wrong, I don't know. It's just what I've read.

Why limit yourself to a rep range? Lower reps are great for strength and some size. Moderate reps for size. Higher reps endurance. Super high reps for stretching and ligaments/tendons. So there really isn't a superior rep range and it varies even with your training - as you train longer, what used to take 4 - 6 reps can be done in 2 - 3, for example. So I train at 20 reps, at 15 reps, at 10 reps, at 5 reps, at 1 rep, and everything in between!

Periodization is a science that examines/models training and demonstrates that the most effective way to see gains over time is to move through various rep ranges, essentially starting in the moderate and moving down, i.e. go higher for endurance, moderate for hypertrophy, then low for strength to train the new mass how to function efficiently, then cycle back around, etc.

Jeremy

Currently im using 4-6 reps on pretty much all my exercises except Lateral side raises (6-8) & Squats (6-10). Am I doing anything wrong? Should I be doing more repititions? What rep range do you use?

EDIT: I am trying to increase muscle mass and size more so then strength.

Why limit yourself to a rep range? Lower reps are great for strength and some size. Moderate reps for size. Higher reps endurance. Super high reps for stretching and ligaments/tendons. So there really isn't a superior rep range and it varies even with your training - as you train longer, what used to take 4 - 6 reps can be done in 2 - 3, for example. So I train at 20 reps, at 15 reps, at 10 reps, at 5 reps, at 1 rep, and everything in between!

Periodization is a science that examines/models training and demonstrates that the most effective way to see gains over time is to move through various rep ranges, essentially starting in the moderate and moving down, i.e. go higher for endurance, moderate for hypertrophy, then low for strength to train the new mass how to function efficiently, then cycle back around, etc.

Jeremy

:claplow:

As usual, great post Jeremy!