When I first started training, I remember a gym owner and bodybuilder telling me that any more reps above 10 is too much and not necessary for building muscle. What's your theory on high rep training? Do you think it's overkill and that you should just go heavier with fewer reps, or do you see a need for high rep, light weight training?
HIGH REPS
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Tony Litton
Team Optimum Nutrition
www.optimumnutrition.com
www.americanbodybuilding.com
Team Optimum Nutrition
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Maybe during a de-load phase for a week or so,or to shock the system every now and then...espically at the end of a workout. Heavy weights build and keep muscle. Diet is the key...more calories to build it up, or less calories to hold onto the muscle you've gained and strip away the fat.
Some define themselves by their education or their career...Others define themselves by their salaries and material acquisitions...but whatever it is, I choose to define myself by my passions
well. most studies show that around 60% 1rm is what incites hypertrophy, and that lighter, high reps don't.
however, those endurance lifts 20+ reps can get a great pump going... fascial-stretching is a theory for potential muscle growth
high reps lifts also increase vegf to create more vascular muscles
depends on the goals... i think it's nice de-load like jer said... and it can really give joints a much needed break.
however, those endurance lifts 20+ reps can get a great pump going... fascial-stretching is a theory for potential muscle growth
high reps lifts also increase vegf to create more vascular muscles
depends on the goals... i think it's nice de-load like jer said... and it can really give joints a much needed break.
Train Hard(er)
I am currently doing 1 week 6 reps, 1 week 10 reps, 1 week 15 reps. then back to 6 reps.
I have noticed much difference yet, been doing for 6 weeks.
I have noticed much difference yet, been doing for 6 weeks.
I think what builds muscle is the repeated stress our muscles take... Does not matter if its 8 reps with 100 lbs or 12 or more reps with less weight your still challenging the muscle to grow.
I mix up my reps depending on the exercise but generally I do anywhere from 7 to 20 reps in any given workout.
I mix up my reps depending on the exercise but generally I do anywhere from 7 to 20 reps in any given workout.
"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy." - Denis Waitley
Nelson
Nelson
I do high (15-20) reps for my legs and back. But I am not trying to grow muscle. For the areas, I am-- I do heavier and about 10 reps! Lifting for ladies seems so much different than guys!! What do you think?
I am sure ya'll will be shocked by this: I never go over ten reps upper body and fifteen for legs. That is for the warmups. Working sets are never over eight upper and twelve lower.
If I want to shock the muscle I will go three to five reps in strength training sets.
If I want to shock the muscle I will go three to five reps in strength training sets.
If something is priceless, it is probably worthless.
Typically lower reps with more weight is gonna build up size and strength and with less weight and more reps you're gonna build up your endurance and burn more calories, which is why most body builders go through bulking and cutting phases. Both are necessary for body building.
Djvanvle, your theory is not an “absolute”
Tony, check out these blogs if you want some good insight on the size principles.
Par 1
http://scottabel.blogspot.com/2010/05/chicken-and-egg-dilemma-one-last-time.html
Part 2
http://scottabel.blogspot.com/2010/06/chicken-and-egg-dilemma-understanding.html
Tony, check out these blogs if you want some good insight on the size principles.
Par 1
http://scottabel.blogspot.com/2010/05/chicken-and-egg-dilemma-one-last-time.html
Part 2
http://scottabel.blogspot.com/2010/06/chicken-and-egg-dilemma-understanding.html
Be yourself, everyone else is already taken!
I train with primarily singles to 6 reps. However, I train primarily for strength with building muscle as secondary. I do do high rep occasionally to shock the sytem and/or deload.
ET
ET
www.KCSTRONGMAN.com
Member Team HMB (www.HMB.org)
Member Team HMB (www.HMB.org)
I do both, I try to implement many training principles. I have done 1 rep sets and 100 rep sets. My body responds to high volume/high intensity.
I'm with Jim on this one...I train across broad domains as well. I go for 1 rep sets occasionally, and mix up reps from 5-20 in a given set, varying the weight. I have kept the muscle I built during my Fitness days and haven't looked back.
Kristina Lum
O/N & ABB Athlete
O/N & ABB Athlete
Yeah it is always great to shock the muscle in various ways. As long as you are training intensly in whatever style you choose.
Tony Litton
Team Optimum Nutrition
www.optimumnutrition.com
www.americanbodybuilding.com
Team Optimum Nutrition
www.optimumnutrition.com
www.americanbodybuilding.com
Once you've broken the muscle tissue down after about 10 or 12 reps per set, there is no need to keep going further. Stimulate don't destroy.
ON/ABB Sponsored Athlete
www.optimumnutrition.com
http://www.twitter/TonyXXL
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http://www.twitter/TonyXXL
I think there are alot of theories out there and everyone is going to have a different opinion. What works best for you will be different for you than the next guy or girl. I believe there are levels of experience with building muscle and it takes years to learn how to feel the muscles (muscle/mind connection). Once a person figures out how to really feel their body and what exercises work best for them....thats when they will get the best growth.. assuming the diet is on:)
Corey Hancock
Optimum Nutrition and ABB Sponsored Athlete
Optimum Nutrition and ABB Sponsored Athlete
sorry.. if anyone thinks that you have to lift heavy and do low reps for growth you're experience level is very novice.. the body cant hold up forever doing low rep range movements and heavy weights .. eventually you'll end up hurting your joints. I dont think you'll hear an experienced person in our industry that would suggest otherwise.
Corey Hancock
Optimum Nutrition and ABB Sponsored Athlete
Optimum Nutrition and ABB Sponsored Athlete
10-12 reps and anything beyond that will just hurt the muscle??!!! i urge one to check out Tom Platz legs and training routine then revisit that THEORY
Be yourself, everyone else is already taken!
I agree with Thor somewhat, different theories work best for different people. I personally feel that lower rep training allows for better overload of the muscle and in turn stimulates hypertrophy. The connection between muscle and mind will directly dictate the degree of results you receive from however you train!
