15 reps for muscle

[Laoisheader]

hey everyone,
Im a big fan of H.I.T training ( 1-2 sets to failure of about 2 exercises per bodypart) of 6-8 reps but recently want to change my routine as im cutting and have sore joints. iv been doing alot of research about people online doing 15 reps plus for mass even. and they claim it work. anybody here try that type of training?? iv done it in the past for squats and it is great for leg work including calfs. but have never tried for upper body. was thinking for example of doing bench press 15 (almost failure), 13 almost failure, 12 reps failure, 10 reps failure. very strict form and 2/3 up and down. is it a good idea to be doing this when im now near my goal (13.6% BF) got it tested this morning in gym (goal to get to 10%) and could i lose some muscle?? i know it works for some from doing some research but should i try it when im bulking instead?? some site seem to think i could gain some muscle training this way as i cut.

 

[Kallisthenos]

There is a whole universe out there beyond 8-12 rep max. Step into the light.

 

[noway55]

You're getting way to caught up in the nitty gritty of your workouts. Just go in the gym and bust your ass off, and switch up what you're doing every few months.

 

[Laoisheader]

cheers lads!!!! i tried higher reps today and friday last. did bust my ass off ha and the higher reps were great. for bench for example after some warmups i did 15 reps ( almost to failure could of got another one if i wanted) then 13 (same as before on failure issue) and then 12 and 10 to failure. felt more of a pump and maybe this is the break my sore joints need from doing lower reps of 6-8 to failure. and i still got to go to failure on last two sets so i was happy. joints still feel abit crappy but im goin to stick with this to see if it could be good for me for a program

 

[Geovanni]

Muscle that have slow twitch muscle fibers react better to higher reps while fast twitch react better for fast twitch. So switching your rep schemes occasionally should lead to new gains.


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[NoFatChicks91]

Man, I can tell you without a doubt it makes a huge difference switching up reps. I had been following the 8-10 rep scheme on my arms routine for over 4 weeks, switching exercises each week, but I still wasnt getting sore., Don't get me wrong, I BUST my ass at the gym for hours. I played around with negative reps, starting with 3-5 negatives, and the rest of my workout would be 4-6 reps.

I hit a plateau again with that, so this Monday I shot for 15-20 reps and holy shit I can't remember the last time my arms were so sore.

Apply that to all your lifts though, man.

 

[jeanvictor]

First Off, Let Me Clear Up a Huge Misconception

If you have been weight lifting for some time now, you've probably heard the "heavy weights, low rep for size and light weight, high reps for definition" theory. This couldn't be more wrong. In fact, it's almost the exact opposite.
So how many reps to build muscle mass? If you are solely interested in building mass, you must trigger sarcoplasmic hypertrophy. This type of hypertrophy increases muscle cell size and is triggered by higher reps. Going against the common theory of lifting heavy with low reps is actually the way to go if your main goal is to pack on size.
What Kind of Growth am I Triggering with Low Reps? If you are training low repetitions with heavy weight, you are mainly focusing on increasing strength. Training heavy with low reps has no effect on building muscle size. However, it could also increase muscle density for a more solid look.

 

[jeanvictor]

How Many Reps to Build Muscle Mass, Strength, and Density?
1-3 Strength
4-6 Strength and Density
7-10 Size, Strength, and Density (x)
11-15 Size
Now that you understand the importance of knowing how many reps to build muscle mass, strength, and/or density, base your workout plan around the correct rep range for your specific goals. If you are interested in mixing things up, I recommend training different rep ranges during different phases. For example, my first goal was to pack on as much mass as possible so I trained 11-15 reps for about 6 weeks. Then I wanted to get stronger and a little more solid so I trained 4-6 reps for another 6 weeks and was able the mold the look I was looking for.
Now that you have the information you need in order to mold YOUR body to your liking, I suggest taking full advantage. This is probably one of the most sought out pieces of information in the muscle building industry and is also one of the most important as well.
Till next time, Happy Lifting.

 

[jeanvictor]

Man, I can tell you without a doubt it makes a huge difference switching up reps. I had been following the 8-10 rep scheme on my arms routine for over 4 weeks, switching exercises each week, but I still wasnt getting sore., Don't get me wrong, I BUST my ass at the gym for hours. I played around with negative reps, starting with 3-5 negatives, and the rest of my workout would be 4-6 reps.

I hit a plateau again with that, so this Monday I shot for 15-20 reps and holy shit I can't remember the last time my arms were so sore.

Apply that to all your lifts though, man.

yeeees

 

[Laoisheader]

thanx guys. so far so good. im enjoying the change and feel more of a burn alright. good to vary up the reps.