Some people say certain Rep ranges for certain muscles are more productive.
What do you guys think?
chime in vets and especially people who compete.
Here is one link I found it say intensity plus rest is the key
http://www.bodybuilding.com/fun/ice2.htm
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RANGE FOR REALTIVE STRENGTH 1-5 (85-100% Intensity)
FOR HYPERTROPHY SPECIFIC 6-18 (70-80% intensity)
FOR ENDURANCE (type I recruitment) 20+ (below 70%)
Hypertrophic range 6-18 I would say more like 6-12or 15 but each their own. 70-80% intensity is just before failure . Just to reiterate. Good info broOriginally Posted by jdb3
EDIT Correct intensity
LOADING PARAMETERS FOR HYPERTROPHY
Intensity 60-82%
Rep 6-20 RM
Sets 3-6
Rest Interval 2-4 minutes
Set Duration 20-70 seconds
LOADING PARAMETERS FOR RELATIVE STRENGTH
Intensity 85-100%
Rep 1-5 RM
Sets 5-12
Rest Interval 4-5 minutes
Set Duration under 20 sec
SOURCE: POLIQUIN PRINCIPALS 1991
Last edited by jdb3; 03-26-2013 at 01:16 AM.
Im with you though, way more tension around 12 and 15 than the 18s up any day
Great info here brothers.
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Nice fellas
"..I only start counting when it starts hurting.."
I thought ideal rest time was 90 seconds for hypertrophy. (unless of course you're doing heavier, compound sets.) Anyone confirm this?
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