Posted: July 28, 2012 in Fitness & health

Most bodybuilders lift way too heavy for OPTIMAL MUSCLE GROWTH! I see it everyday! Bodybuilders are NOT powerlifters, and although there is indeed a direct correlation between strength and muscle mass, you still need to be able perform the proper amount of REPETITIONS!

It’s NOT about how strong you are; it’s about how strong you are IN THE 8-12 REP RANGE! It doesn’t matter how much weight you can do 3 times! Listen, if you need a SPOT just for a “lift-off”, chances are you are too heavy(there are exceptions). If you can only do 3, 4, or even just 5 reps, YOU ARE GOING TOO HEAVY! Trust me, you will grow MUCH BETTER from a SOLID, CLEAN 8-12 repetitions than you will from a SLOPPY 4-6. Heck, even a perfect 4-6 will not build as much muscle as 8-12, but going very heavy occasionally does have it’s benefits as well. For instace, the stronger you are, the more weight you can do in the 8-12 rep rage!

Give it a try, I guarantee you wiill realize that you’ve been lifting too heavy and it is actually holding you back. So, take all of that STRENGTH that you have built-up, and start REPPING THAT SHIT OUT!! LOTS OF SETS TOO! At least 15-20 for all muscles!

  1. Trevor says:

    Some of the best gains I’ve had are when I’ve trained in a 5-8 repetition range. What evidence do you have that 8-12 is the only way to train and that you need 15-20 sets? There is more than one way to do things.

    • rosserstling says:

      Trevor, 8-12 is an approximate range which allows for the greatest amount of hypertrophy. However, 5 is the lowest I would go, but as long as you are able to perform 5-8 CLEAN repetitions with proper form, you will make great gains. Again, 8-12 is a good number for most people, slightly more or less is ok and there is not much of a difference.

    • omalone1 says:

      g wiz. I always value critical dissent. I have not seen the evidence for this either, nor the evidence suggesting that people lift “too heavy”. It even seems to contradict the notion that the body will adapt

  2. schnellmailman says:

    “LOTS OF SETS TOO! At least 15-20 for all muscles! ”
    Am I reading this right: 15-20 SETS? Clarify please. 3-4 sets per muscle should be fine, @ 10-12 reps per set (warmup sets not included).

  3. Tom says:

    What about for things like Power Cleans and such? Those are powerlifting exercises that I do quite frequently but in small sets of 4-5reps x 5-6 sets

  4. mike says:

    ross do you think arnolds split would be overtraining doing each bodypart twice a week

    • rosserstling says:

      No, but most likely you will not be able to go as heavy on the 2nd workout, which is why you shouldn’t even try, that’s not the purpose of the 2nd workout; the purpose is to fill the muscle with blood, increasing protein synthesis and accute hormonal and biochemical repsonses. This is a different way of causing hypertrophy and will also promote greater recovery of the muscle. Make sure to get plenty of FOOD AND SLEEP!

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