Comments on: Reps Per Set for Optimal Growth http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html Training and Nutrition advice, straight from the monkey's mouth. Sun, 22 Jan 2012 21:56:52 +0000 hourly 1 http://wordpress.org/?v=3.2.1 By: Berz http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-6869 Berz Thu, 24 Nov 2011 14:02:16 +0000 http://www.bodyrecomposition.com/?p=1844#comment-6869 Hi Lyle, What do you think of this interesting study: http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033 Hi Lyle,

What do you think of this interesting study:

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033

]]> By: lylemcd http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-6849 lylemcd Tue, 15 Nov 2011 22:02:10 +0000 http://www.bodyrecomposition.com/?p=1844#comment-6849 Huh? Huh?

]]> By: Moo http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-6808 Moo Tue, 25 Oct 2011 18:41:10 +0000 http://www.bodyrecomposition.com/?p=1844#comment-6808 Protein synthesis is maximally spiked from 75-80% of the 1rm. It doesn't matter if the you engage all fiber from rep one vs 2 reps into the set...the overall volume greater with a 10rm load vs a 6 or 8rm. Protein synthesis is what builds muscle, not fiber recruitment from rep 1. Protein synthesis is maximally spiked from 75-80% of the 1rm. It doesn’t matter if the you engage all fiber from rep one vs 2 reps into the set…the overall volume greater with a 10rm load vs a 6 or 8rm.

Protein synthesis is what builds muscle, not fiber recruitment from rep 1.

]]> By: Ramesh http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-6469 Ramesh Thu, 16 Jun 2011 13:04:08 +0000 http://www.bodyrecomposition.com/?p=1844#comment-6469 Nice article Lyle. Informative. Many folks here have raised a question again and again..on the optimal set/rep numbers. I would say 5 by 5. I would also direct them to a website www.stronglifts.com which is ALL about this. I have been into this program for sometime and i would want people to know more about it. Thanks Lyle..good job on your part on explaning things which would have otherwise been considered as arcane by laymen like me :-) cheers Ramesh EMV Nice article Lyle. Informative. Many folks here have raised a question again and again..on the optimal set/rep numbers. I would say 5 by 5. I would also direct them to a website http://www.stronglifts.com which is ALL about this.
I have been into this program for sometime and i would want people to know more about it.

Thanks Lyle..good job on your part on explaning things which would have otherwise been considered as arcane by laymen like me :-)

cheers
Ramesh EMV

]]> By: Lee Davis http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-6299 Lee Davis Wed, 27 Apr 2011 13:18:49 +0000 http://www.bodyrecomposition.com/?p=1844#comment-6299 1.I used very high rep training (25 per set) at 135 pounds-all that was available to me at the time,and became extremely strong and fit.my 1 rep max when done for the bench ,later on,was 305 pounds.2 As far as protein the rda is spot on. 1.I used very high rep training (25 per set) at 135 pounds-all that was available to me at the time,and became extremely strong and fit.my 1 rep max when done for the bench ,later on,was 305 pounds.2 As far as protein the rda is spot on.

]]> By: Greyelf57 http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-6143 Greyelf57 Wed, 09 Mar 2011 17:09:22 +0000 http://www.bodyrecomposition.com/?p=1844#comment-6143 At last! Practical fitness advice backed by sound science. I've learned more in the last 5 articles than in 2 years of reading "The latest study suggests..." articles. If I hear the words "whole grain" one more time I'm going to stick a fork in my eye! Excellent work Mr. McDonald. Passing along this info to others as well. Thank you so much. At last! Practical fitness advice backed by sound science. I’ve learned more in the last 5 articles than in 2 years of reading “The latest study suggests…” articles. If I hear the words “whole grain” one more time I’m going to stick a fork in my eye! Excellent work Mr. McDonald. Passing along this info to others as well. Thank you so much.

]]> By: S http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-5782 S Sat, 11 Dec 2010 23:53:47 +0000 http://www.bodyrecomposition.com/?p=1844#comment-5782 Very nice article! But how many sets are we talking about? 5x5, 6x4, 8x3, for example? Very nice article! But how many sets are we talking about? 5×5, 6×4, 8×3, for example?

]]> By: Danny Healy http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-5603 Danny Healy Wed, 03 Nov 2010 10:32:27 +0000 http://www.bodyrecomposition.com/?p=1844#comment-5603 Thanks Lyle. Been a personal Trainer for 4 years and just questioned the logic of the 12x4 formula for hypertrophy for the first time tonight...shame, shame, shame. I hate that 12 - 15 rep shit! bring on the heavy! Thanks Lyle. Been a personal Trainer for 4 years and just questioned the logic of the 12×4 formula for hypertrophy for the first time tonight…shame, shame, shame. I hate that 12 – 15 rep shit! bring on the heavy!

]]> By: Barry C from homegymbodybuilding.com http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-5600 Barry C from homegymbodybuilding.com Tue, 02 Nov 2010 23:04:49 +0000 http://www.bodyrecomposition.com/?p=1844#comment-5600 Lift heavy weights fast.....or try to lift them fast. Slow and controlled lowering of the weight. I love 4-6 or 6-10 rep ranges. Good article! Lift heavy weights fast…..or try to lift them fast. Slow and controlled lowering of the weight. I love 4-6 or 6-10 rep ranges. Good article!

]]> By: lylemcd http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/comment-page-1#comment-5539 lylemcd Sun, 17 Oct 2010 23:15:22 +0000 http://www.bodyrecomposition.com/?p=1844#comment-5539 For the most part, it's probably an issue of time. Connective tissues are very slow to adapt but they do adapt. The idea that isometrics preferentially strengthen tendons has been bandied about in the strength training literature for decades; I can't recall having seen anything to support that but I can't honestly say I've looked exhaustively. Folks with lighter frames often do better staying at the higher end of the repetition ranges (lower rep work simply being too much) or need to cycle intensity more to avoid causing problems. For the most part, it’s probably an issue of time. Connective tissues are very slow to adapt but they do adapt. The idea that isometrics preferentially strengthen tendons has been bandied about in the strength training literature for decades; I can’t recall having seen anything to support that but I can’t honestly say I’ve looked exhaustively. Folks with lighter frames often do better staying at the higher end of the repetition ranges (lower rep work simply being too much) or need to cycle intensity more to avoid causing problems.

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