Reps and Sets

C

ciarzy_boy

0
Just a quick question about reps and set, then small one about weight training in general

I currently use a 3 x 8 sets and reps type of training in full body workouts as I read on T-Nation this is meant be the best place for a combination of hyperthrophey and strength training. I did a bit mroe research into it and I have the following question. 8-12 I see is the hyperthrophy region but when you are lifting betwen 1-7 are you not going to see some hyperthrophy gains? at the same time if you're lifting 12+ are you not giong to have some strength gains? Or is it just a simple case of me looking too far into it and of course you're going to see these gains but these are the ideal amount of reps for each goal?

Does anyone else fidn that FBW's really work the biceps, like even if I'm deadlifting or doing work on my back I feel strain on them, is this a case of them being weak and having to catch up?

Thanks,
Ciaran
 
the "rep ranges" are just a rule of thumb. You're right about seeing too much into it, it's just the ideal range to be in for that goal.

With rowing the biceps can be a limiting factor, but I rather think that you're just using them too much and you don't know how to use your back. Don't think about bringing the bar to your stomach when you row, just think of the hands as hooks and pull the elbows back. It's a bit tricky, but once you get it you will feel rows a lot more in your back.

Deadlifts should not work the biceps much, if you feel a strain in the bis when you deadlift, you might be flexing your elbows, keep the elbows straight when deadlifting!
 
I think you answered your own questions there :)

The low rep ranges are best at improving your strength or 1 rep max but you'll also see muscle growth too.
the mid range 8-12 is meant to be best for hypertrophy but you'll also see strength gains as well.
So basically both rep ranges can build strength and size, it's just a question of where the emphasis is

And the bicep thing? Most back exercises require your biceps to be used so their bound to get tired, back work like rows are a great way to build biceps
 
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