Do you believe in lighter weight, higher reps?

[DanielBishop]

Many leading sports scientists agree that lowering the weight and raising the number of reps can cause more hypertrophy than just heavy weights/low reps alone. But most bodybuilders will squeal like little girls and hide under the bench when confronted with the idea of downing the weight and upping the reps.

However, it's widely accepted in sports-science journals to have a great anabolic effect.

Reason being:
With ultra-high intensity still maintained, sets of 15-30 reps (generally in drop-sets) can cause capillarisation of the muscle.... in other words, capillaries are widened and blood flows more efficiently, allowing for better recovery and an increase in the muscle volume itself.

Also, sets of 10-20 reps can increase the amount of glycogen stored in the muscles, which can cause an increase in muscle volume itself. And since water binds to glycogen, this also helps increase size and keep the muscle hydrated. As with creatine, an increased muscle cell size can mean more strength.

It's not recommended that you dismiss heavy training altogether, but incorporate these other methods into your heavy training routine .... because heavy weight/low reps only really causes hypertrophy by increasing thickness of the muscle fibres themselves. And for most people, the results are limited.... it's believed that capilarisation and increasing glyocgen storage can cause greater hypertrophy than thickening the muscle fibre alone.

So do you believe in throwing in some lighter sets, lighter days or maybe lighter weeks? Or are you HEAVY until the day you die?

 

[HANSEL]

Its a good point, Poliquin says "Time Under Tension" is the best way to induce hypertrophy. But it never mentions rep counts, just keeping under the tension anywhere from 30-60 secs. I would think you could do a moderate to heavy weght and go slow but make the set last 40secs and that would still bring about serious hypertrophy.

 

[louden_swain]

For me, light weights are used for warmup. On my one building set, I take a really heavy weight and take it past failure. I don't see how light weights will build muscle.

 

[Lee]

What I've heard is a mix of both. On bench press for example, you wanna start low and do about 15 reps, this will open up the capillaries for better blood flow, then increase to your normal weight and do whatever you normally do, be it 5x5, 3x8, whatever, but since you have better blood flow, it will get better results.

 

[DanielBishop]

From what I understand of it, capiliarisation doesn't occur immediately. It takes weeks and months for significant change, just like any other training effect....

Many pros have touted the benefits of it as well. Arnold used to rep to 15 regularly.... and Dorian used to do the ultra-intense drop sets (for about 25-30 reps) a few weeks out from contest. He claimed he could pack on some real mass in those last weeks, even while dieting.

 

[louden_swain]

On the other note, I do use 20 reps on one of my squat sets. I think it is good to use a variety.

 

[coolcolj]

Moderate weights, low reps, more sets and explosive concentrics - that's my lifting style

 

[makedah]

I do high reps on a regular basis b/c of rotator cuff work.

 

[Fyre]

Do you believe in lighter weight, higher reps?

For me, no. I prefer to use either moderate or heavy weight even if I'm doing a higher rep set. I like to do higher reps for my triceps so I feel the deep burn but even though I'm doing say 15-20 reps(that's high for me), I'll still try to use a moderate weight as opposed to a light weight. When I do a machine exercise, say pulldowns, I'll usually start at a higher rep range, then as my sets progress, drop the reps and up the weight each set. That tends to work for me. I really think it depends on what works for you. I like to feel that deep burn so I'll adjust my reps/weight according to each bodypart.

 

[grlpwrd]

I tend to cycle my workouts. I include high rep, medium rep, and low rep exercises every 6 to 10 weeks for different exercises/body parts. My workouts are always changing. I've been working out for a long time (over 19 years) and this keeps my muscles challenged and has worked well for me. Of course, I don't compete, but I think high rep work has its virtues.

 

[leancuisine]

i've always done my sets in reps of 10-20 while focusing on form.
forget heavy weights and fucked up form..

i'm shredded at 5'11, 190, 12% bodyfat.

 

[casualbb]

You forgot to include some kind of cycling of weights/rep ranges over time. This is done a lot by powerlifters, periodization folks, and, of course, HST-ers. In my opinion, cycling is the best way to utilize high rep sets.

-casualbb

 

[molnii]

always go heavy...

 

[Welsh power house]

i tend to use a weight i can get at least 100 on working sets and 250 on lighter work

AND DONT FORGET, HEAVY WEIGHTS DONT BUILD MUSCLE.....NITRO TECH DOES!!!!!!!!!

 

[Vortexx]

while TUT seem to be important, adding plates to the bar is equally important. That's why I love to do combined sets, starting with a compound movement for low reps, immediately followed by an isolation movement for medium reps.

This worked especially well for my shoulders that used to be very stubborn:

Example chest workout:

1 * 5 flat benchpress combined with 1 * 7 dumbell flye
1 * 5 flat benchpress combined with 1 * 7 dumbell flye
1 * 7 flat benchpress combined with 1 * 9 dumbell flye
1 * 7 flat benchpress combined with 1 * 9 dumbell flye

3 * 7 incline benchpress combined with 1 * 9 incline dumbell flye

also some combined sets where pre-exhaustion is used near the end of the workout:

3 * 9 flat flyes OR cable cross combined with wide grip dips to failure

3 * 9 incline dumbell flyes combined with incline dumbell press


Example Delts workout:

1 * 5 behind neck press combined with 1 * 7 dumbell side raise
1 * 5 behind neck press combined with 1 * 7 dumbell side raise
1 * 7 behind neck press combined with 1 * 9 dumbell side raise
1 * 7 behind neck press combined with 1 * 9 dumbell side raise

3 * 7 millitary press combined with 3 * 9 barbell front raise

3 * 7 upright row combined with 3 * 9 dumbell side raise

3 * 7 arnold press combined with 3 * 9 incline front raise



This kind of routine should give you the neurologic adaptions for both increases in strength while using a good amount of TUT.

For muslegroups like biceps and triceps, where primarely isolation exercises are used I like to start with dropsets for arms for the first exercise and continue with 7-9 reps for the following exercises after that.

Also back, which mostly can be hit only through compoud exercises, I prefer dropsets rather than compound sets...

 

[c3bodybuilding]

I'm at the point where I'd rather look big, than be strong. Strength training gave me great density, but now it's time to train for pure hypertrophy, rather than having a huge deadlift.

For me, it will now be a matter of training a few months out of the year with heavy lifts, and low reps, and then more volume, higher reps with lighter weight.

 

[Singleton]

Yes, I do believe lighter weight and higher reps works!

Just about any type of training will work. Static reps, singles, negatives, triple-drop sets, rest-pause, supersets, trisets, reduced resting time, increased rep speed, partials. None of these will work for long, though.

Mixing it up works best for me. I don't like the HST approach because after 2 weeks of 15's with the same exercises, my joints are hurtin, I'm too sore, I go into autogenic inhibition easily. I'd rather mix it up. Much better for me.

 

[JOKER47]

I incorporate both heavy/low reps and light/high reps in my weekly routine.



Joker

 

[coolcolj]

I do one or two sets of light and high reps sets after every exercise to help aid recovery or the tendons etc.

 

[Smurfy]

"if its easy...its useless"
this is what i use to remind myself to train hard whether it be higher reps with mod weight or low reps with high weight.
why even do an exercise if the weight is so low you can do a million reps?

i do tend to go higher reps for legs but still use mod amount of weight (for me).

 

[bignate73]

if someone is doing 15-25RM reps, that weight is considered light!
moderate being 8-12RM
heavy is 1-6RM

(dont worry, no one does 7,13,or 14 reps) hehehe.

 

[thebrute]

right now, i have to have a high rep day for my shoulder or else....my only heavy day is my ME days. tb

 

[slobberknocker]

I like lifting heavy, but only because it makes my face bleed. Any gains in size or strength are merely incidental.

 

[Mike_Rojas]

Where ya been slobber? It's been a while

 

[slobberknocker]

Where ya been slobber? It's been a while

Had to go up on the mountain. Lost my vision. But the force is with me once more.

 

[JOKER47]

Lost my vision. But the force is with me once more.

 

[revexrevex]

slobberknocker got too fat ot post

 

[slobberknocker]

slobberknocker got too fat ot post

<-------self-esteem lowered

 

[J Nicholas]

I'm now doing moderate weight with higher reps. The only reason I'm doing it now is because of a couple injuries. Most of the newer research coming out seems to be pointing towards higher reps for muscle, but I personally think I was getting better gains when I lifted Dorian style.

 

[Foamy27]

I usually start out with lighter weight and higher reps. But as I move through my sets I increase the weight and decrease the reps. I feel like this method gives me a little bit of both worlds

 

[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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