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Discuss Choosing the Right Rep Range at the Workout & Training Tips within the Wrestling Talk Forums; Originally Posted by NLS Does the first post have to do with all muscle groups? ...
  1. #10
    NCAA Champ grecowrestler13's Avatar
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    Default Re: Choosing the Right Rep Range

    Quote Originally Posted by NLS View Post
    Does the first post have to do with all muscle groups? Im just looking to get stronger (not bigger) and i don't know what rep ranges to use for exercises like lat pull downs, bicep curls, bent over rows etc.
    Yes it apllies to all muscle groups, but mainly with compound lifts such as deadlift, squat, bench, OHP, KBs, etc.
    TRAIN LIKE A MADMAN!

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    Default Re: Choosing the Right Rep Range

    greco, you shulld wite a post just like this but 4 sets

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    Default Re: Choosing the Right Rep Range

    My goal is to increase my strength, speed and endurance, so I would like to know how much sets I should do? I am also a bit confused with the endurance reps. I am guessing you do more reps with less weight, but does it improve strength as well? If so I would like to know how?

  4. #13
    APT
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    Default Re: Choosing the Right Rep Range

    hey if you want strength, then i would suggest doing mark rippetoes starting strength routine and go on from there. i got so much stronger from it.

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    Redshirt Brice's Avatar
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    Default Re: Choosing the Right Rep Range

    Quote Originally Posted by grecowrestler13 View Post
    If you?ve been going to a commercial gym regularly, you might have noticed that some guys will crank out a set of 15 reps for an exercise while another guy just does 3 reps on a different exercise. What?s up with that?

    The reason you?ll see people using totally different rep ranges is that some people have different goals. Doing more reps in your weight lifting routine can serve a great purpose, and doing less reps can also be useful.

    Which rep range you ultimately decide to use should be based on your goals and what you want to accomplish. Here, we?ll talk about a few points that will help you make the best decision.

    Let?s take a look at what each rep range can be useful for:

    1-3 Reps: Best suited to boosting your overall strength. The focus here is improving the maximum amount of weight possible for a single repetition. You?ll see powerlifters, strongmen, and weightlifters use these ranges all of the time.

    3-5 reps: Best for developing power, meaning that this rep range is good for the combination of both strength and speed. This is particularly useful for athletes training for sports performance. See stronglifts for more on strength training.

    8-12 reps: This is the magic range touted by bodybuilders as being the most useful for adding lean muscle mass. Your muscles will enlarge the most in this range and feel a ?pump? as you workout.

    10-20 reps: Very useful for building mass in your legs. Your legs generally are able to handle more stress than your arms can handle.

    20+ reps: Best for endurance.

    Big and Strong?

    It?s not uncommon for a person to want to build both muscle mass and strength. These two qualities usually go together, but bodybuilders with massive muscles often can?t lift as much weight as a strength trainer with somewhat smaller muscles.

    Using the lower rep ranges will make you stronger first, and your muscles will also grow as a side benefit. Staying in the 8-12 rep range will build larger, more massive muscles first, and you?ll get stronger as a side benefit.

    You can see where I?m going with this. Bigger muscles aren?t always equal to stronger muscles. In general, your muscles will become bigger as they become stronger, but each rep range has a particular focus. Pick your rep ranges based on your goals.

    Just thought I'd throw this out here for you guys who are confused about this kind of thing.
    hi guys,,,,
    A good written post on number of rep during training session.Yes it is generally said that "your muscles will become bigger as they become stronger" and you have proved this general saying wrong.Thanks for sharing this important information with us.
    Baltimore fitness
    Last edited by Brice; 01-22-2011 at 02:10 AM.

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    Default Re: Choosing the Right Rep Range

    i want to gain strength and muscle for wrestling what should i do

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    Default Re: Choosing the Right Rep Range

    i want to gain strength and muscle for wrestling what should i do? Please help

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