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Categories » Information & Education » 2. Fitness » RE: Expert Advise - Reps??
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RE: Expert Advise - Reps??
Expert Advice - Reps??
11/26/09 11:09 PM
I've read a couple of posts on the subject and there seems to be some debate...What do I really get out of doing reps in the range of 12-15?

I am already a decently strong guy: Bench press over 300, shoulder press over 170...

I would like to "lean" out...sorry dont want to offend anyone with my non-technical term (didn't say tone LOL)...but that is what i am looking for...

Right now I keep my reps between 6-8...SO can i build a quality physique using higher reps?

Thanks for all advice
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RE: Expert Advise - Reps??
11/26/09 5:01 PM as a reply to solideogloria.
Here is the reccomendation.

8-10 reps muscle gain or bulk

12-15 reps lean muscle

5-7 reps pure strength like for power lifting.

Hope I helped.
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RE: Expert Advise - Reps??
11/26/09 11:15 PM as a reply to insanexer.
Thanks...of course any advice helps, so i appreciate your comments.

I am looking for a little more detail explanation though, kind of like why doing 12-15 reps would benefit me. Does it build muscle at all or just muscular endurance?

For example, I do 110lbs lawnmowers...about 10 reps...how would going lighter and doing 15reps benefit my back muscles?
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RE: Expert Advise - Reps??
11/27/09 5:39 AM as a reply to solideogloria.
8-10 reps= maximum hypertrophy, in this rep zone the muscle are trained to get size. This is beneficial if you are looking to gain mass.

12-15 reps = It does build some muscle in lean form but maximum hypertrophy does not occur.
This provides endurance and the leaner look to muscles. (if this is what u are aiming for lighten the lawn mowers and do around 12-15 reps).

5-7 reps= this is all strength increase. Usually power lifters lift in this range for maximum strength gains.
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RE: Expert Advice - Reps??
11/27/09 8:06 AM as a reply to solideogloria.
By lean out, you mean lose some fat, right? If this is the case, the above advice still applies, but there are two other factors that need to come into play. You should work some cardio into your program -- which I assume you are with P90x -- but more importantly, diet is key. That's where you're going to see the most "leaning" happen. If you're trying to lose fat, you need more calories out than calories in.
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