posted Tue, 09/10/2019 - 19:19
3379
HIGH WEIGHT LESS REPETITION, LOW WEIGHT MORE REPETITION
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Hi,
I heard a lot about the myth that if you want to have bigger muscles you should do high weight - less repeat exercises,
But if you want to be just fit with a slim body posture you should do low weight-more repeat exercises.
I believe that this is the platform that we can find an answer for this question. Thanks...
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Time under tention (40 sec each set atleast) , hitting muscle from a different angles along with progressive overload and resistance = equals quality well developend muscle gain, thats my experience and what i personally found out what best works for me
As long as you are going to failure and beyond regardless of weight you are recruiting a good amount of fibers. The set really starts once failure approaches.
BigCactusEhm yeah no, going to failure and beyond everytime is a great way to get injured or to tear something, especially when juice is involved. Bad advice.
"The set really starts once failure approaches"
Then you are doing something wrong. The sets starts as soon as your muscle fibers start firing to push or pull the weight. The first rep is just as important as the last one.
How would you explain German volume training? Or Serge Nubret who never went to failure.
BigCactusJust do both tbh,
If you do UB LB twice a week you do
1. UB Heavy low reps 5 to10 reps
2. LB for reps moderate weight (10 to 14 reps)
3. Rest
3. UB Reps
4. LB Heavy
6. Anything that needs extra work or rest
7. Rest or repeat with ub lb (if you didn't work out the day before)
You can also do a modified version of an UB/LB split with push pull legs
Repeat
Both worked for me. It helps you keep that strenght base you need to push some decent weight on the days you do high reps for hypertrophy.
Alphamale500Many people associate high reps and low weight with cutting, and low reps with heavy weight with bulking. It's not always so cut and dry, and many people incorporate their own personal techniques to get the best results from their workouts.
When I'm focused with putting on as much mass as possible, I use heavy weight and like to stay in the 8-12 rep range. With each exercise I'll do one warm-up set of 12-15 reps with medium weight, and then 4 sets of 8-12 reps with heavy weight. And I increase the weight of each consecutive set. From my experience and research, I find that doing only 5 or 6 reps for each set, which many bodybuilders do when bulking, is great for strength but not optimal for overall muscle development. This training method has really worked well for me for many years so I stick with it.
When cutting, I prefer to use moderate weight and stay in the 12-15 rep range. I'll start each exercise with a warm-up set of 15 reps, and then continue with 4 sets of 12-15 reps. I'll still increase the weight with each consecutive set, but I try and focus more on increased reps than increased weight. Also, what's very important to me is with every set I do whether it's during bulking or cutting, I always make sure to use as perfect form as possible and do each rep of every exercise slowly!
When im doing a cut ip doing high reps low weight 2 x warming upset of 15 reps (same weight)
then 5 sets of 12 reps negatif tracktion
then 3 sets to failure i do this with every exercise 30 to 40 s3conds rest
When i m going to start i bulk i switch over time doing 2 warming upsets 12 reps
3 negatif tracktion 12 reps
then i do 5 sets with big weights 8 reps
1 set till failure 40-60sec rest
When im bulking 2 warming up sets 12 reps
6 sets of 6 reps heavy weights
2 sets low weight to failure
60 10 80nseconds rest
It’s always good to switch variations of reps
Switched to higher reps 15-25, 30 sec rest, for past 6 weeks. Getting much leaner and elbows are my friends again. Every once in awhile I think it's good to take a month or two months and just do high reps, continuous tension.
That's true. With those repetitions you go to work a lot on muscle endurance and you can tolerate high lactate values.
In my program I always put one month of muscular endurance.
I prefer the wavy method, to have peaks of strength, power and agility throughout the year.
I hear ya! My strength suffers a bit, but my joints love it and it makes leaning out fun and easy. Training heavy on low calories blows
If you really want to learn how to be truly efficient imo, I suggest you search Christian Thibaudeau and his research on “neurotyping”.
Each neurotype reacts to different rep ranges, weight percentages, workout regimens, etc.
Each individual has a different neurotype relating to our CNS and multiple other factors. He has some amazing information and knows his shit- I’ll leave it at that and let you do the research.
Good luck my man
TrenDaddyA bigger muscle is a stronger muscle
I stay anywhere between 10-30 reps depending if I’m doing a drop set or not. But also I got all the way up to 5 reps almost pyramiding on usually my one big movement first. Hopefully that makes since. I go heavy then come back to get my reps in.
The real goal for muscle growth is to stimulate hypertrophy.
I prefer to stay between 8-12 reps, increasing weight (by a little) from week to week.
It's not the weight that makes the difference, but the way you hit the muscle.
The solution is EXECUTION OF EXERCISES AND MOVEMENT.
My training program consists of two days a month with low repetitions to try out the maximums.
I don't know if you know of a TRAINING PROGRAMME.
You have to change the technique of execution but always keep an eye on the movements.
Do a thorough Google search, don't stop there.
As with anything both stength and size training should incorporate a little bit of everything. More light weight for strength and more heavy for strength, but you can’t be your best at either without both
Powerlifters do bodybuilding style accessory work so their added size can lift more weight.
Bodybuilders have strength phases so their stronger muscles can do more weight at their high rep stuff.
Well said brother. I find this to be true
I fucked up and meant more light weight for size. But im glad you got where I was going and what I meant lol
Thanks brother
I know what you’re saying. I fuck up typing all the time lol
It's not really true. Huge muscles can be built wait light weights but you need t odd a zillion reps that way. As long as you totally fatigue muscles to failure you get results!
The heavy weights usually produce more strength while the lighter ones produce more definition.
thanks for understanding the real intention behind the question,
thanks for the answer to develop a better conversation
Did he though? Read your comment, look up the definition of myth and your use of the word myth.
For the sake of conversation, how would you work out to get toned the most effectively, and how would you work out to build muscle and size most effectively.
You are in a forum with a majority of individuals who know their way around the gym. Your "question for discussion" is shallow and not very thought provoking, hence, the flack you're getting.
Personally, if I want size, I'm not going to spend 2 hours in the gym trying to "fatigue to failure" lifting 10 lbs forever.
Conversely, let's say a female looking to be toned and shapely, is not going to lift heavy until failure.
As a practical matter, low intensity exercises work at Type 1 muscle fibers which is good for endurance and aerobic activities such as 5K and 10K runs. And is good for tone. Sure I can do that to failure to build but is that effective? Is this your myth?
Type 2 muscle fibers are for bursts of strength and size. Strength and power training can increase the number of type 2 muscle fibers. Is this a myth? Does strength and power training involve low weights and high reps?
I don’t do heavy weights anymore I don’t need strength anymore just above average and I’m happy. I couldn’t afford to get hurt
I like that, holy words bro!!
It's all about muscle confusion...
Try taking a shit standing up.
I heard that was good
I just tried shitting standing up it didn’t work for me. I guess you win some and lose some.
I heard it only works if you are wearing skinny jeans
Well you should have said that. Talk about confusion
Cant give all the secrets away. We have a strict "no spoon feeding" policy around here. Geezer do your own research.... haha
Right babe!?!
This isn’t really the platform for that, this is more of an advanced next level platform for individuals who fully understand how to build muscle and lose fat.
Google progressive overload and time under tension. Steer clear from websites involving steroids until you’ve mastered and fully understand that, for the next 5-10 years. I say this for your safety not to discourage you.
You’ve got a lot of learning to do but look at that as an opportunity for yourself to get educated. Knowledge is power and the more you have the better your results will be.
Good luck and work hard.
Myth? You mean I can get big lifting 8oz dumbbells for an hour while sitting in front of the TV watching CSI reruns?
Dude I make good money selling that routine and ur just giving it away for free... wtf?
I think they have to be 12oz.
And this is the platinum package to my shit... you’re both on my shit list.
You’re about to be really mad...
The real secret is the drop sets. Lift til failure, consume an ounce, and repeat until empty.
I send a lot of emails from my phone...that’s like doing static holds right?
Wtf?