If you've been around the weight room for any length of time, I am sure you have seen a few different rep schemes. Some of the more common combinations are 3 sets of 10 and the 3x12. I don't think you're able to open up a muscle or fitness magazine without seeing these reps. I have use them myself and am willing to bet that you have too. Some lifters use 12 reps exclusively. Never straying from it.
But is this the best combo...
is there a better combination of reps and sets.
This is one of the questions that you often here answered, well that depends. And that is true. It is hard to say what the best number of reps is for each exercise. There are many variables to take into consideration. So the short answer...
there's no perfect rep scheme.
Most people who've been training for any amount of time can tell you they have their sweet spot, they have a rep frame that they tend to use more often. For me, if I'm not following a certain training program like a 5, 3, 1 or a Westside workout plan, I feel I get the most benefits in terms of size and strength doing 5 reps for most of my compound exercises. The accessory exercises have a much higher rep range, somewhere in the area of 10 -15.
Bodybuilders and powerlifters will have much different reps as they have different goals. A powerlifter will spend most of their time doing low reps, singles, doubles, and triples. As a bodybuilder or someone looking to build up muscle mass it would be very rare to do reps in this range.
The lower rep training, about five to six reps, is what I consider power training for bodybuilding purposes. But I will also do sets of up to fifteen on exercises for smaller muscle groups, and muscle groups that respond best to a higher volume of training, for example:
- calves
- abs
- forearms
- traps...
these muscles respond differently as compared to your major muscle groups.
Best Method
Considering that there really is no one best rep scheme for building big muscles as a bodybuilder you are better off cycling your rep schemes. One of the best methods for packing on some serious muscle would be to incorporate the rep cycling scheme.
What may be the best approach for this is to change your reps each week.
- Week one of your workout program would be high reps. Training somewhere in the 12 to 15 rep range.
- Week two would see a drop in the reps an an increase in weight. Reps for the week would be in the neighbourhood of 10.
- In the third week aim for 8 reps.
- Than on the last week of this type of program will have you in the 5 rep range.
That completes the cycle. You would than repeat the entire 4 week workout program over again starting back with fifteen reps working your way back down.
This is a great workout structure where you can make consistent progress each week because it's so unique. Even if you do the same exercises, you are working in a different rep range each time so you are going to be hitting those muscles differently, working the different energy systems, and focusing on different muscle fiber types.
So if I had to say which rep range I consider the best, I'd say fifteen reps one week, then ten, then eight, then five, and go back and start this cycle over again. Incorporating high, medium, and low reps really helps maximize muscle growth.
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