Ok, now I've been told that to make great gains in strength, I need to do less reps with more weight. But, to get bigger I need to do more reps with less weight. Is all of this true? I want to get bigger, but I also want to make good gains in strength. Which is better to go by in my lifts?

If you want to gain mass, eat, eat, and eat some more... on the lifting side you want to lift heavy weights with low rep, around 4-6.

How come body builders do about twice as many reps then?

Are they just doing it to get big and not strong?

1-4 is strength
4-12 is size
13+ is pretty much worthless
of course these numbers are general, and different things work for different people
yes, bodybuilders are concerned chiefly with size.
for increases in both try a rep range of 4-8


johnd

I could've sworn that the general rules were opposite the above: In order to get bigger and build up power, do less reps and pack on the weight. Conversely, in order to build up strength and get ripped, do more reps less weight.

I could've sworn that the general rules were opposite the above: In order to get bigger and build up power, do less reps and pack on the weight. Conversely, in order to build up strength and get ripped, do more reps less weight.

I concur. More weight, low rep will build mass. The opposite will increase general strength. Low rep = last rep to failure

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Keep your body lean, your blood clean and your mind sharp. -Rollins

johnd is right about the 1-4 rep range. This is why if you look at an athelete who requires power but not size (eg jumpers, sprinters), they tend to push weights in the 1-4 rep range since it limits your how big you get. I know alot of track competetors and none of them will push over 4 reps because getting bulky will, obviously, hinder their performance. They're also some of the strongest (pound for pound) people I know.

However, 4-12 reps will give you both size and strength, the lower end tending to develop more strength and the higher, more size. Over 12 reps will start to develop muscular endurance rather than size or strength, up to about 25 reps. Past this and you're looking at more of a cardio workout.

[This message has been edited by Endorphin Junky (edited 06-09-2003).]