Best reps

[Brick_53]

OK, me and my qb are having an arguement. He seems to think that low reps with heavy weights give u explosiveness only not strength. He thinks that higher reps (8-12) give you strength. I'm making this thread to set him straight. Plese answer these questions if possible:

-What sets/reps are best for strength?
-What sets/reps are best for explosiveness?
-What sets/reps are best for muscle mass?

Any info is appreciated.

[Adam]

Less than 5 is for strength and explosiveness (Heavy weight for strenght, lighter weight for explosiveness)
For muscle mass, a combination of different rep schemes is best, but normally bodybuilders use the 6-12 rep range

that's my very general outline

[PolPow53]

Way too much variables too define in such a simpoe way. Different for larger muscle groups, compund lifts, oly lifts, etc.

[Backa53]

Scott Donald had a very nice post with all the rep schemes and impacts in general that was very good. I don't know where exactly he posted it though.

[dkfan9]

For explosiveness, I'd do a search on athletes.com for plyometrics.

[Robby_#52]

i heard higher reps and lower weights develop fast twitch fibers that are used for explosiveness.

[Coach37]

It is possible that both of you are correct as it depends on age. I highly recommend that everyone go to my website and listen to my audio interview with Joe Defranco two years ago.

http://www.youngchamps.com/strength-training.html

(the direct link to the interview is down the page). It costs nothing to listen, but you do need Window's media player 8 or higher (also free download from Microsoft.com)

A lot of common knowledge applies to mature athletes -- but not necessarily younger athletes (below age 22 for guys often times). I would like to see some feedback on this forum.

CoachC
http://www.YoungChamps.com

[Andrew Smith]

It is possible that both of you are correct as it depends on age. I highly recommend that everyone go to my website and listen to my audio interview with Joe Defranco two years ago.

http://www.youngchamps.com/strength-training.html

(the direct link to the interview is down the page). It costs nothing to listen, but you do need Window's media player 8 or higher (also free download from Microsoft.com)

A lot of common knowledge applies to mature athletes -- but not necessarily younger athletes (below age 22 for guys often times). I would like to see some feedback on this forum.

CoachC
http://www.YoungChamps.com

CoachC-

I listened to the interview(s) and I have to say, I highly respect your work. Thanks for the outstanding FREE information! You are a credit to the industry!

-Andrew
http://www.Modern-Athlete.com

[Coach37]

Thanks for the Kudos Andrew.

CoachC
http://www.YoungChamps.com