Rep schemes for different muscle groups?

[cenzo78]

I always used to do sets of 4-8 reps for every muscle group. Lately Ive been keeping my compound movements between 4-8 reps and my isolation movements between 8-12 for all body parts.

Im thinking about upping my reps to about 10-15 for chest, shoulders, biceps and triceps, and keeping my legs, back, and traps a bit lower.

Does this sound fucked? If so set me straight! Thanks lol

 

[LeatherHead]

What are your goals?

 

[cenzo78]

Leather- I think my goal right now is to cut out some bf, but still keep my size. Im 5'9 205ish, and for 10 years ive trained the same way. Im just thinking higher reps in conjunction with the cardio ive incorporated will help. My calories are up and im taking in about 300g of protein a day. I just hope im not just canceling myself out

 

[franconian]

Higher reps and shorter rest between sets will definitely help with caloric burning and you'll also hit those slow twitch fibers hard!

 

[LeatherHead]

Higher reps and shorter rest between sets will definitely help with caloric burning and you'll also hit those slow twitch fibers hard!

x2!

 

[cenzo78]

thanks guys!

Last night I did shoulders and felt weird as hell stopping at 225 on the smith machine for military press, but I got 12 reps out of it bringing the bar down to the nose. The workout looked like

Smith Military Press- 3 sets 225-12 reps then
2 sets 185 for 18 reps

Hammer Strength Shoulder Press- 3 sets of 3 plates for 12 reps

Seated Side Raise- 3 sets 40lbs- 15 reps

45lb Plate front raises- 3 sets to fail (abt 20 or so reps)

So including my warmup I did about 15 sets for shoulders. Usually I do about 12 sets but go real heavy. Man do I feel the difference this morning. My delts are still screaming and the pump is still there! If I stand up straight and bring my arm across my chest my fingertips can barely reach my armpit!