Do you believe in lighter weight, higher reps?

[jar66]

A lot of the old school bodybuilders used higher reps and sets with decreased resting times for upcoming shows. Think Frank Zane and Serge Nubret

 

[kagenical]

At the end of every exercise I typically do one large set at 1/3 RM, usually at least twice my normal reps, and always after a 4-5 minute break. I personally respond very well to lactic acidosis of the blood, which is supposed to increase GH production. Whether it does or not, who knows (science believes it to), but I certainly gained more while lean bulking by doing this, than through exclusive high weight low rep sets.

 

[1cent]

I dunno about the lighter weight/higher rep theory...Max OT has been proven time and time again. I think anything over 10 reps is cardio IMHO. 6-8 reps is the max for me. Lift heavy to gain the muscle and diet to show the muscles, has worked for me better than any other. Everyones different though.

 

[Sub-Zero]

i think you should train all rep ranges. even if it isnt on the same day, or even in the same month (periodizing), you should hit everything, especially as a more advanced lifter.

if i do 1 body part per session, i usually hit extremely heavy low rep high rest sets in the beginning, and taper off into more volume.

right now i am doing upper/lower split, 2x per week, one time all strength, and the other all shorter rests and reps between 8-15.

you should also pay specific attention to your rests and heart rate. if you turn your weight lifting sessions into cardio, essentially, you will begin to burn more muscle than you gain. it is very important to experiment with your body and see how you respond.

the one thing i will emphasize, is to lift heaviest possible weight that you can control for your desired goal. if you are training in the 8-15 rep range, with a weight you can do 16-20 reps with, then you arnt lifting heavy enough and will not force adaptation

 

[SolarEmpire44]

I dunno about the lighter weight/higher rep theory...Max OT has been proven time and time again. I think anything over 10 reps is cardio IMHO. 6-8 reps is the max for me. Lift heavy to gain the muscle and diet to show the muscles, has worked for me better than any other. Everyones different though.

I completely disagree, its not just lift heavy and gain muscle.. Lighter weight with higher rep (8-12) are purely for hypertrophy.. if your goal is pure size high volume is the best method, 4-6 rep like max ot suggest is not the best idea for muscle growth.. Throwing 4-6 rep here and there for a shock is great but if you keep doing 4-6 reps all the time your not gonna grow as much as you should..
pumping the muscle with volume is the best and fastest way to get bigger.. A muscle can get strong without getting bigger and a muscle can get bigger without adding much strength, now im not saying lift light all the time, heavy weight are a must but saying strength is related to size is bullshit, i know this Asian guy whos 160lb hes so skinny, his legs are about 21" his calves are no bigger than 12" and his arms are about 13" with a flat chest and he can bench press 315x6 and 345x1..lolz

 

[freakshow85]

i know this Asian guy whos 160lb hes so skinny, his legs are about 21" his calves are no bigger than 12" and his arms are about 13" with a flat chest and he can bench press 315x6 and 345x1..lolz

^Speaking of bull shit...

Anyways, I think it's important to switch things up. But I believe it's became common bro knowledge that the 6-8 rep range is for size. Again, though, I believe you still need to switch things up or NONE of it will do the best that it can.

 

[themondtster]

i think you should train all rep ranges. even if it isnt on the same day, or even in the same month (periodizing), you should hit everything, especially as a more advanced lifter.

if i do 1 body part per session, i usually hit extremely heavy low rep high rest sets in the beginning, and taper off into more volume.

right now i am doing upper/lower split, 2x per week, one time all strength, and the other all shorter rests and reps between 8-15.

you should also pay specific attention to your rests and heart rate. if you turn your weight lifting sessions into cardio, essentially, you will begin to burn more muscle than you gain. it is very important to experiment with your body and see how you respond.

the one thing i will emphasize, is to lift heaviest possible weight that you can control for your desired goal. if you are training in the 8-15 rep range, with a weight you can do 16-20 reps with, then you arnt lifting heavy enough and will not force adaptation

Agreed. Reading several different books about the subject and the general consensus is cycle it. 1-5 rep range for strength and 6-12 for mass, all should be kept heavy enough to where it is difficult to achieve more than the desired reps. Muscle adapts to stress applied and grows to prevent future damage from same forces applied, then next time apply more force(weights) or greater volume(reps) as the muscle should have grown to compensate. Paying attention to time under tension, ROM, rest times, along with the cycling of volume and weight all go together.

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