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  1. #1
    Registered User mikolaj73's Avatar
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    Does rep amount really matter?

    Hello,
    I have been training for two weeks with resistance bands at home and its been great. But I find myself doing about 20 reps each exercise. Is this okay for building muscle? Ive heard that its best to aim for 10-15 reps for muscle hypertrophy, but it seems to me like its just a number. Muscles arent gonna punish you for increasing that number? I mean, I feel my muscles fatigued at about 20 reps, so I get im tearing muscle tissue. Isnt that what ultimately causes muscle growth?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    No, it's much more important to reach a high level of exertion. If you stop when you could easily do 10 more reps, probably not much will happen. Just keep going until you reach a significant level of fatigue
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    Originally Posted by SuffolkPunch View Post
    No, it's much more important to reach a high level of exertion. If you stop when you could easily do 10 more reps, probably not much will happen. Just keep going until you reach a significant level of fatigue
    Exactly what he said
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    Registered User mikolaj73's Avatar
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    Originally Posted by SuffolkPunch View Post
    No, it's much more important to reach a high level of exertion. If you stop when you could easily do 10 more reps, probably not much will happen. Just keep going until you reach a significant level of fatigue
    what about those articles saying that 5-10 reps is for strength, 10-15 reps for hypertriphy and 15-20 for muscle endurance? i feel like its a bunch of BS made by people whose sole purpose in life is to get heard.
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by mikolaj73 View Post
    what about those articles saying that 5-10 reps is for strength, 10-15 reps for hypertriphy and 15-20 for muscle endurance? i feel like its a bunch of BS made by people whose sole purpose in life is to get heard.
    They are oversimplifications. The author is probably assuming that you will select a weight which brings you close to the point of failure after that many reps.

    When you can adjust the weight to what you want, you probably will be doing mostly 1-5 reps in a powerlifting program and 5-20 reps in a bodybuilding program...
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    Registered User mikolaj73's Avatar
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    Originally Posted by SuffolkPunch View Post
    They are oversimplifications. The author is probably assuming that you will select a weight which brings you close to the point of failure after that many reps.

    When you can adjust the weight to what you want, you probably will be doing mostly 1-5 reps in a powerlifting program and 5-20 reps in a bodybuilding program...
    Cool. I use bands. My muscles are fatigued every time. What is your opinion on bands?
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by mikolaj73 View Post
    Cool. I use bands. My muscles are fatigued every time. What is your opinion on bands?
    I like using the for single joint movements like curls, lateral raises, leg abduction, hamstring curls etc - but would always prefer to have a barbell too for major compound movements.
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    As far as you turn your muscle fibers down. It doesn´t really matter!
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    Wait are you just doing 20 reps? Or three sets of 20 reps? Either way I highly doubt you’re over doing it with bands
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