How many Reps for Heavy Lifting?

**hillbillypet** · 08-07-2011 11:42 AM

My goals are to get stronger and bulk up.

I'm lifting heavy weights and increasing the weight as i get stronger.

What is the optimum number of reps for heavy lifting? I am doing 4 sets for each exercise. Usually 4-5 different exercises.

At the moment my number of reps ranges from 4-8. Is this about right? I figure if i can do 8-12 reps then the weight is too light.

**MiniHulk** · 08-07-2011 11:46 AM

Normally, for mass gains you would stick between 5 and 8, but if you increase the amount of sets, you can get away with more reps. For example, a 10X10 program with squats and deadlifts would create big gains, and lots of pain. Lift the weight fairly explosively (without tearing anything preferably) and lower it slower... the weight should be able to be lowered in about 3-4 seconds and feel pretty damn hard.

**stronglikewood** · 08-07-2011 11:49 AM

The only way of finding the answer to this question is to gauge your own progress. If you are achieving your goals of getting stronger and bulking up with your current rep scheme then it is working. I generally don't go below 10 reps and my goal is purely muscle mass (I occasionally only manage 6-8 reps).

**hillbillypet** · 08-07-2011 11:51 AM

I am managing to increase the weight and getting bigger so i guess it is working. Could prob add another 1.5 seconds onto my lowering time though.

**stronglikewood** · 08-07-2011 11:55 AM

That's the answer then!

I think lowering speed is just another method you can use from time to time. You don't have to use it all of the time. Of course if it works for Hulk, then I wouldn't argue with him if he used it all of the time.

**dowdy16** · 08-07-2011 01:11 PM

you'll get major DOMS from the making the eccentric part of the movement longer

**MiniHulk** · 08-07-2011 01:19 PM

I agree, try doing it with squats and you won't move the next day.

Remember when I was 17 and I was into heavy squats and drinking beer - waking up not being able to move and completely hungover... Oh fun times!

**SpiderDan** · 08-07-2011 02:36 PM

it doesnt matter so long as you are getting stronger.

Unless you're a competitive lifter an 10 rep max is no better than 3 rep max for guaging progress.

**Elvis** · 08-07-2011 03:33 PM

The correct answer is 5.

**MiniHulk** · 08-07-2011 04:13 PM

Quote

Originally Posted by Elvis

The correct answer is 5.

You forgot to multiply it by the amount of squats you can do, minus the temperature of the gym and divide it by itself 6 times while wearing high heels!

You can be so clumsy sometimes!