posted Sun, 05/03/2015 - 17:11
1593
+ 1 High reps, low weight.
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Why is this the current trend? Seems like everything on the net anymore is people talking about low weight and high reps. Even if you are a body builder, heavy weight builds size. Was there some new study that debunked heavy weight and low reps?
I usually lift as heavy as I comfortably can, then before I leave the gym I do some drop sets or a light burnout set to pump as much blood as possible into the muscle.
input?
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Wrong. Activating the muscle builds size. Pumping blood into the muscle thus breaking it down aka the pump makes you grow. Strength and size are two totally different animals. The more weight you use the less work the target muscle does as you bring in a ton of stabilizer muscles to assist the lift. Volume= more blood flow which= larger pump which in turn breaks the muscle down more assuming you eat enough you will be going in the right direction. There is no magic number of reps, volume , time under tension , full range of motion , mind muscle connection squeezing on the contraction and stretching on the negative part of the movement. That's how you grow. Slinging around heavy weight for shity form using everything you have to get 3 to 5 reps beating the shit out of your central nervous system is not how you grow, just like flailing around with a set of 5 lb dumbbells for a million reps isn't the way either. Have your heavy days 6 to 10 reps controlled tho not struggling like a fool and your volume days. Christ we have top level pros who don't barbell bench or squat at all and have depended on machines only as they have came soo far these days and they also don't max out with heavy weight so that must tell you something.
What gives you more of a pump?
60 lb dumbbell curls for 3 to 5 reps
or
30 lb dumbbell curls for 20 reps a side?
common sense.
What about sixty for 15 ! Carbs and Dbol equal crazy strength! Also, I believe pros are always pushing themselvesand thats what some Olympians have even said. Look if you're trying to get 10 reps you'll get 10 reps but you don't want 10 reps you wanna fuckin TRAIN! I agree with what you said thats the fundamental s whats best is an overall approach heavy and volume the pump is what we all want but the weight needs to be challenging , I've seen better results with heavyweight and more sets which equals more reps and more time under extreme tension.
Lots of good replies. Thanks.
I am always open to input, even though I have been lifting over 20 years. I kind of gauge my sets off my pump. If I am not feeling it in the gym, I change it up until I find it.
Troni'm a personal trainer bro and I wrote this up in a forum a while back to help those of you that don't understand rep schemes.. rest periods.. sets... and how they work. Hope you find it useful.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ho...
Tink22I do everything high reps 15-30 usually but will also throw 1 or 2 heavy sets as I pyramid up and go back down usually. Works for me
I think you're short changing yourself by sticking to just one rep range ie. heavy low reps. Different rep ranges recruit or build differnt type of muscles the higher rep ranges 12-15 tend to build unfunctional muscle, sarcoplasmic hypertrophy which will cause faster size gains but not the density we strive for where as the lower rep ranges tear down and build functional powerful muscle and strength, called myofibular hypertrophy. This is why you never see football players or other athletes lifting In the higher rep ranges, it promotes fluff muscle it'll juSr slow them down. I actually went thru this myself when I used to play rugby I gained alof of lbm one off season lifting mostly in the higher rep ranges but my 40 was slower.
Arnold always said if you don't have that heavy powerlifting backround it shows on stage. A lot of the greats started with powerlifting. So moral of the story is utalize both high and low reps
But you're right there has been so much talk about high reps low reps as of recent. And most of it is coming from the pros with insane bases of muscle. So maybe at that point it's the way to go. But Have a beginner or intermediate lifter do sets of 20-30 reps and I doubt he gets anything but some extremely DOMS out of it.
How do you incorporate the various rep ranges? Do you go one or two sets heavy then 2 to 3 higher reps or vice verversa?
Listen go heavy as you can for as long as you can buy listen to your body rest a week then do high rep for 2 weeks rest a week go back to heavy as u can for as long as you can that's how I train for strong man comps
StevebYou could go heavy and then move on to lighter weight with more reps. also change it up and see what works better for you.
Exactly. CHANGE is the real key. Don't be afraid to mix things up. Try high reps for a bit, then go heavy, then mix them, whatever, just keep moving Iron.
Ive seen a tendancy towards high reps for legs..not so much entire workout schemes.
I really like reverse pyramiding.
lightx20 to fail. Rest 45s
Heavy as you can for 5. Rest 45s
Heavy as you can for 8. Rest 45s
Heavy as you can for 10. Should fail on this last rep. Once you can pass it up the weight.
Rest 1 min.
Next exercise.