Number of reps/sets

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xmkatx

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Does the number of reps/sets you do affect your body type. Iv'e heard lower the reps, the more bulk and the more reps, more cut. True? What is best for both?
 
i cant get to the link at work but google "chad waterbury set/rep bible" and you'll find a decent article with alot of info ;)
 
SXI u know on those talbes it says 24-36 then on top of that it says sets/reps volume.. what does 24-36 mean? ur suposed to do 24-36 reps? or?
 
thanx, very helpful guys

D15BT i think the 24-36 means that many total reps for each muscle group for that workout. eg. 3x10reps of benchpress or 4x8, 3x12, and so on.
 
Yup:
Parameters such as 8 x 3, 10 x 3, 12 x 3, 7 x 4, 8 x 4, 9 x 4, etc. all work extremely well to increase maximal strength and hypertrophy

(all of these land you in the 24-36 total rep zone)
 
So 24-36 reps is the total for that group? Like I can do 12 reps of a certain exercise for the biceps, another 12 reps of another exercise for the biceps and then another so I do 3 different bicep exercises with 12 reps each?
 
Chad also says it's better to use one exercise for the entire session. So 3 sets of 12 of one exercise, as opposed to 1 set of 12 w/ 3 exercises.

This isn't all there is out there though. He doesn't mention what's best for maximal strength, and that is lower volume/higher intensity. While 10x3 is might be good for both, it's not best at either hypertrophy or strength gain.
 
whaaa?? 10x3 is pretty much at the end high intensity low reps right? I went from 5x6x225 to 3x8x225 in two weeks i think ill stick here for a bit everytime i hit the 8 reps mark if i can pump out 4-5 sets i move up. Since were talkin high intensity low reps... what should i do, I've always thought about 12x3@250 but i dunno.
 
honestly im unsure myself, cause i only skimmed through the article myself. So read the section that applies to you in detail and understand it.
 
D15BT said:
whaaa?? 10x3 is pretty much at the end high intensity low reps right? I went from 5x6x225 to 3x8x225 in two weeks i think ill stick here for a bit everytime i hit the 8 reps mark if i can pump out 4-5 sets i move up. Since were talkin high intensity low reps... what should i do, I've always thought about 12x3@250 but i dunno.
Click to expand...

Waterbury prescribes 10x3@ your %80 1 rep max if you went much higher then that you would not be able to perform all the reps. For instance, if you wanted to do 5x3 you would probably need to use %85 of your 1RM if you wanted to be close to failure at the last rep of the last set.

Don't think just because the reps are low the load has to be high. When i do explosive training i only use %60 of my 1RM and only do 3-6reps per set.
 
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