posted Sun, 06/11/2017 - 06:04
12721
+ 5 High Rep low weight
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So I was burnt out on my high weight low rep regime so for fun I switched it up this morning . Listed my work out below.
Cable bicep curls
5 sets 25 reps
Weight in each hand was set to 65 pounds on the stack
Lat pull down wide grip
5 sets 20 reps
Weight was set at 200 pounds
Hammer dumbel curls
4 sets 20 reps
50 pounds each hand
Behind the head lat pull down
5 sets 25 reps
Weight set at 150
Barbel curl shoulder width grip
Total weight 125 pound
4 sets to failure
Then 6 forced reps
Bent over barbell row
200 pounds
4 sets to failure
This kicked my ass and really winded me put a strain on my cardio level .. had fun good break in routine everyone should switch it up from time to time
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I really enjoy that style of training, but find it to be pretty nasty for the central fatigue it causes so I only do it occasionally. I think if I could dedicate my entire life to working out and exhaustion didn't matter I'd probably do it a lot more. Instead I tend to periodize and build towards phases of higher volume but then drop back down again for a while.
bigvampireI was big into going to failure for such a long time...till I was always over trained but didn't put 2 and 2 together...it's been shown that you don't need to go to failure to stimulate max muscle growth....You hit maximum muscle recruitment about 3 reps shy of failure...so going to failure is only going to over train you....regardless of what you take or not...I take as much as anyone, yet I was still over training big time on the failure...and I was only doing 1 set to failure per exercise....over time, it just builds up...
Damn bro ur huge!
Nice numbers for high rep range.
Keep us updated would be nice to know how it's going.
Might as well do cardio... for strength its more low reps with rest.. for size it is best to do 12-15 reps and 20 reps for legs.. of course you should struggling to finish those reps.. For my core lifts I like to do 5-6 working sets for deadlifts and bench8-10 reps, squats I do 10-12 working sets of 10-15 reps. I have gotten lots of size and strength with this method
That seems tough but nice information share I am looking to give my arms a good shape, i have mass and i need cuts only.
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AnonI do something similar to this once a week but only with Bi and Tri, for example week 1 usually a saturday morning I'll pick 10 Bi exercises and do 100 reps each set, so if I'm doing preacher curls I'll start with 65lbs and do as many as I can in one shot and then move up 10lbs and do as many as I can then 10 more lbs until I reach 100, then move onto the next thing. And then week 2 I'll do the same but work Tri only. This is the only workout each week my ol lady does with me, the rest of the week she's on her OFP.
I train 3 sets 15 reps 4 set dropset 1 or 2 7 reps low weight but the eccentric contraction i take 4 to 7 seconds
Hi guys
I am lost on this one and looking for some tips. I feel like for pumps lower weight high reps is wonderful 12-15 reps for me seems to give amazing pumps but for strength I also like the 6-8 rep max. Do you guys recommend a reverse pyramid scheme of like hitting heavy weight for 6-8 reps for a set than hitting the 12-15 rep range for the next 3 ?
I like pyramid sets. I often do triangle pyramid sets on big exercises like this 15 12 10 8 10 12 15 or
10 8 6 4 6 8 10. You can get really creative using pyramid sets.
why don't you just do heavy compound movements first with low reps. And finish your workout with isolation movements with lighter weight and higher reps? I really believe this is one of the most effective workouts, so you can build power and strength at the beginning of your workout with low reps compound movements and after just pump the blood and stretch the muscle facia with isolating exercises and lighter weight but more reps.
I have been doing it this way for the past 2 years however I feel like I need a change up.
when I was a bit younger I used to like max-ot program. I gained a lot of natural mass and strength. I was drug free then.
21's with the ez bar, moderate weight, 4 sets. Or you can superset the two with pronated grip in straight bar. Lighter weight on straight bar, because of the superset. This will trash your arms.
JoeyTorontoHere's an interesting article in Men's Health Magazine about this topic
http://www.mensfitness.com/training/build-muscle/if-you-want-build-muscl...
I've been lifting heavy since I started weight lifting 2 years ago, I'm going switch that to lighter weight more reps and less rest between sets for a bit to see if there is any difference.
Beast!
Been training low weights high reps for the last couple years. Cos of my injury I can not lift heavy no more. Short rest periods between sets like 15-30 sec. High volume sets. I got more vascular, more muscle separation, lost a lot of body fat, I allow myself to eat more junk food cos I believe I burn so much calories from such type training. No need to do cardio anymore. Overall I feel and I look more conditioned and I did not lose any muscle mass. Low weights it doesn't mean easy workout. Not at all.
Low weights high reps hurt beyond belief for me. I feel sometimes like if I do one more rep my muscles might explode and i would need to go to the er lol.
AnonI agree it's always aa good idea to switch it up between high reps low weights and low reps high weights
I love how you called that low weight. Low for you maybe lol. The only thing low is the bicep curls and the hammers. Most people cant do 10 of the other sets much less 25 or failure.
I just started dropping how many days I go to the gym to 4 from 5. It has really helped my recovery and strength.
i found this aswell for strength and size gains, 4 times a week max for me. bench, squat, deadlift, military press i do heavy 5-6 reps other compounds 8-10 and all isolation and all arms 12 reps.. this is what works for me
one week I go 3 next I will do 4 and I'm in and out in 45 min maybe a hour at the most .. I remember when not that long ago I would spend hour and half or 2 hours in the gym5 days and I hit a wall
Yes sir, 30 minutes and Im out the door then again I only rest about 30 seconds after each set. If someone decides they want to talk to me because thats what you go the gym for is socializing then its 45 minutes.
RustyhookerFeels good to mix it up!!
Lol not feeling good tonight .. feel like a old man now lmao
RustyhookerWe are old men....lol
I've found that high reps help with definition in my case. Lots of guys at my gym looking like balloons but doing big weights, looking at me like if they are better because can lift more but I still look better than most of them because of my low weight high reps
And yes I don't care to lift huge weight as long as I look like I can lift big weights
But why look the part if you can't do what you look like lol
So many guys care about ego lifting! I was one of them people! The first thing someone asks when they see you lift is how much do you bench?! 'i am a bodybuilder I am not a powerlifter'
Oh, I just humor the nice people trying to make conversation. No one wants to hear "I don't max out." They want magnitudes.
Great to change it up IV gone from sets of 6-8 lifting as heavy as possible (never wanted to change it up because of my ego!) Up until about 3 weeks ago i have decided to drop the weight on most exercises doing pyramids with 45-60 secs rest! Getting more reps 18-15-12-10 double drop set at the end of the last sett on each exercise to failure. The pump IV been getting is real! I feel lifting heavy constantly you forget what a propper pump feels like and the joints start to feel like shit!
interesting....From personal experience above 5 days a week is completely over training and you put your self in a high risk to get injured. I need at least 3 days full of eating and laziness.
RustyhookerOnly way i grow is 3on..1off...3on. So the only proof is in each persons experience. Personally, i don't buy the overtraining hype.
I agree that overtraining is thrown around too much. People always give me shit about how I'm going to break myself due to training frequency/time in gym. Now when they ask how to put size like me I just say "come overtrain with me". Of course they never do and they never change with their 12 set routine.
Natural is impossible....you can't recover. Simple as that
RustyhookerReally? Damn. I was fully sponsored by 3 different gyms at 20 all natural. Golds is unknown...but i tried.
Sounds like excuses to me. If a puny, no good, untalented midget can do it.....guess genetics really does mean something?
Who said I was training 5 days a week ?
No one! I spoke for my self after viewing all the comments about training frequency and your topic about lightweight-high rep training. Both topics are connected
Ok sorry
What's your weekly routine like? I take my rest Wednesday and Sunday...2 days for recovery
Monday . Wend... Friday ... alternate Sunday's
ouuuuuuuuuu.....very nice....definetely it works for you....324lbs..pffff
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Yes. I kind of just went the opposite route starting like a week ago. Went from moderate weight for moderate intensity high volume to a low volume, high intensity split. Also went from training 6-7 (yes, 7… I'm an idiot) days a week to 4. Any even casual bodybuilding fan can no doubt tell whose methodology I'm utilizing. In fact, looks like hulk beat me to it. First time trying this particular brand of HIT. I'll give it my best for a few months and see how it works.
Sometimes you just need a change, anything, to get it going again.
I make my biggest gaines when only working out 3 days a week and rest and eat the other days
I'm hearing that more and more. It's no different than AAS. The best plan of action is always using the least amount possible to get the most out of it. Maybe I'm just maturing. I'm starting to understand that although at my age my body can handle training hard 6 days a week, my mind and CNS cannot. And burnout will always catch up to me. It wins every time. It's just not sustainable. And sustainability is key.
Enjoy it while it last lol take care of your joints protect them like there gold.. cause later in life when you wake up in the morning you walk like a mummy
Lol...so true...
You know if you get that lactic acid built up you've done some good...I like light weight days...
I'm sure tomorrow I will embrace the pain lol
I love switching it up actually! I think a lot of people get stuck in the mindset that "this is the only thing that will every work!" attitude. I'll go from two body part splits to upper body/lower body splits to encorporating some Dorian Yates high intensity to super sets. You name it! I'm always open ears when it comes to trying new things which is why I continue to make gains. Thanks for the read! I completely agree!