Rep Range...for BULK!

Sup guys! I'm veering from my 10-12 rep range for a while to see If I can't gain some mass while I'm bulking... (More of a dirty bulk)... Anyway I consider a low rep range to be 8-10 and my buddy who I'm working out with right now is different!
His rep range is 5,4,3,2,1 and the other he likes is 10,8,6,4,2 on bench and so on!
My question is what has worked best for y'all in term of making decent gains and what rep range did y'all use?
What's a good rep range for a bulk diet???

There is no set "good rep range" for a bulking diet.... Training is highly body, and personal, specific. If you are looking for generic rep ranges that are considered to yield best gains, you are correct in looking at 8-12 as it is most likely to target hypertrophy in most individuals. Personally 4-6 is where I see great size gains such as in max-ot training.

Hit and miss.. Name of the game. Gotta find your own sweet spot. One thing I can say is do not let your programme stagnate, mix it up, go 8-12 for 4-6 weeks then go to 4-6 reps for and 4-6 weeks.

Yes... Maybe it's just I'm not used to that low of a range... I never got a pump off the whole chest routine until we got done and I went to the pec deck and did two sets of heavy chest flys, 10-11 then I was satisfied, I then had a good pump!

So here is my answer from your last thread:

Let me just add my 2 cents.
It does not matter how many sets or reps you do if the weight you're using is not right. If you're aiming for 10 reps, you don't stop after 10 reps if you can do another. I see many people stick to the rep count regardless of how the muscle feels!

I'm not saying you do this, but you might be without even realising. You find that some guys lose focus, listening to tunes or staring at other dudes, worrying about their egos and then fail to focus on the training!

Your last rep should really be your last rep, as in if you try squeeze out another you shouldn't be able to. If you can get more reps out, increase the weight. If you can get to your rep count, then reduce.

I never ever stick to a a rep range in a set, I always do pyramids.
Week 1&2 = 4 sets, 12, 10, 8, 6
Week 3&4 = 4 sets, 10, 8, 6, 4
Week 5&6 = 4 sets, 12, 6, 6, 10

You never get tired of the same routine. You always tend to focus on the rep count and the right weight.

Anyway, hope this helps, cheers!

I train the same body part twice in a 9 day cycle and use different approaches on the two days. An example:

Day 1 chest I'll do 6 sets of 4 - 6 reps barbel bench ( heavy weight as I can)
Day 4 chest I'll do 4 sets of 16 - 18 reps dbell press ( moderate but with faster tempo and less rest time)

I agree with Chapel though and you need to invest the time and experiment to see what your body responds best to. Mine seems to respond better to higher volume.

FatBoy wrote: I train the same body part twice in a 9 day cycle and use different approaches on the two days. An example:

Day 1 chest I'll do 6 sets of 4 - 6 reps barbel bench ( heavy weight as I can)
Day 4 chest I'll do 4 sets of 16 - 18 reps dbell press ( moderate but with faster tempo and less rest time)

I agree with Chapel though and you need to invest the time and experiment to see what your body responds best to. Mine seems to respond better to higher volume.

Me too, I seen to get wayyyy more of a pump with higher reps... But like I say I just started this low rep sets so ima give it time!!! Even tho I didn't get a good pump! I'm still sore! And possibly doing those last two sets of machine flys I over trained a bit! I was the only one that hit the flys and I'm the sorest! Lesson learned... Just because theirs no pump don't mean it isn't working!!!!

Just make sure your always training with intensity.

Hi,

My body also seems to respond best to pyramid training, but accasionally I would do an 8 week Max OT program. Although my calves and abs seems to respond better to the 15+ rep range.
I also like to end off my workout with a tabata set.

My abs and calves respond better when I incorporate a 1 sec hold when I contract n squeeze! Plus I super set them also! Two machines for upper abs, two things for lower abs and my obliques!

I second pyramid style training on a bulk. Great intensity with good form

Up your caloric intake... You gotta eat like a horse to get size.
Drink a gallon of water a day.
Up your Vit. C and get a good joint support.
Focus hard on your compound movements and go heavy... go deep.
Deadlift.

Thanks moose! Currently drinking a gallon a day... Nothin like them high reps tho, lol