Changing rep ranges?

Question

I am going to change from 4-5 reps to 6-8 reps for 6 weeks to try and pack on more muscle and size but still continue strength training. After my six weeks of training 6-8 how much weight in muscle will I gain roughly? will it be only a little or substantial?

Answer 1

The answer depends on many things.  How long have you been training?  What exercises are you doing?  Are just doing isolation exercises that work small muscle groups, like curls, or are you doing compound exercises that work several large muscle groups, like squats, deadlifts, rows, chin-ups, and overhead presses?  How many sets of each exercise are you doing?  How often are you increasing the amount of weight you're lifting for your work sets?  How much are you eating?  How much are you sleeping?  Are you under stress?

6-8 rep sets will emphasize size somewhat more than 4-5 rep sets, but it won't be a dramatic difference.  Lots of people have built lots of muscle on multiple sets of 5 reps.

Answer 2

If you're trying to build muscle, the best rep range is 8-12, with 8 also focussing on maximum strength too. It may be a good idea for you to use the 'pyramid' technique as this takes you through the muscle building rep range, and then into the maximum strength range, so you should build more muscle, and maintain if not gain strength. If say you're doing 4 sets, begin by doing 12 reps, then 10, then 8, then 12. This is a typical technique used by myself during the winter to add the bulk.

You should be looking to gain between 1-3 lbs a week, with 2lbs muscle and 1lb fat being the most optimum ratio. So for 6 weeks, you should be looking at about 12lbs muscle and 6lbs fat IF your diet is spot on. Don't worry about packing on a bit of fat, as this can be easily lost b doing HIIT after xmas.

Answer 3

It depends on how your diet is...if your diet is good it will be noticable but don't expect it to be HUGE.

anyways...you will gain lots of mass but it really takes about 6 months to get really big

Answer 4

To answer this question you would require a insaenly indepth knowledge of your body and the ability to see into the future. I have neither but you can realistically expect anything between 0 and 4 of genuine muscle gain.