high or low reps

[win_s]

I am a bit confused. If you go with low reps (1-3), will you just get stronger or bigger. On the other hand, if you go with high reps (10-12), will you just get larger, but not any stronger.

My goal is to be about 210 at 6' feet tall, with low bodyfat, but very strong. I don't want to be huge like most of yall.

 

[gymtime]

Low bodyfat and strength rarely go hand in hand. First you need to decide what you want.

 

[coolcolj]

Do 8 sets of 3 reps and you will get both stronger and bigger

 

[win_s]

Low bodyfat and strength rarely go hand in hand. First you need to decide what you want.

I know some powerlifters that have low bf, and are tremendously strong.
Boxers have low bodyfat, and are exceptionally strong.
Pro athletes have low bodyfat, and are very strong.

 

[gymtime]

I know some powerlifters that have low bf, and are tremendously strong.
Boxers have low bodyfat, and are exceptionally strong.
Pro athletes have low bodyfat, and are very strong.

You misunderstand me. It depends on your definition of "strong." Yes, compared to the average schmuck, all those people you mentioned are very strong. Anyone who lifts weights will get stronger. My point is, bodybuilders typically carry less bodyfat that powerlifters, but they are rarely as strong.

 

[Citruscide]

Ok, I'll explain it one more time... LOL

LOW Reps (at a weight you can only do that many of) of around 3-4 reps will work the class 2b and c muscle fibers... these are the larger of the muscle fibers... so naturally, when you hit them with the higher weight, lower reps, you'll make them grow... they are hit fully this way... you will get less effective growth in any other manner.

HIGH reps at a weight that demands it... 8-12 reps or so... will work class 1 and 2a muscle fibers... these are considerably smaller... but do account for some of the muscle size... so if you are always doing the low reps, you might want to consider doing the high rep workouts for a month or so to get some gains you wouldn't get otherwise.

In my experience, many people do around 8-10 reps regardless, and maybe ONE set go for the 4-5 reps. Very few people do a warm up or two and then knock out 3-4 heavy sets.

That being said, if you want to get BIGGER, go heavier... for the LOWER reps... push yourself... and it will come.

C-ditty (Always consult a physician before workouts if you have any preexisting medical condition)

 

[Zyglamail]

There is more too it than just reps if you ask me. Much of our strength comes from pure muscle recruitment. An average joe can only recruit about 10% of their muscle while an elite athlete can recruite 50%. The way to recruite fibers is low reps with heavy weights and long rests between sets so that actuall fatigue(or lack of glucose in the cell) doesnt limit what you capable of doing. Higher reps are generally associated more with hypertrophy but in my opnion the hypertorphy is caused by fatiguing the muscles and this can be done equally as well(if not better) with low reps as it can be done with low reps. The trick for using low reps is to significantly shorten the rest between sets from lets say 3-5 minutes down to 30-60 seconds.

 

[coolcolj]

8 sets of 3 with a heavy load will give you more pure muscle growth than 3 set of 8 with a moderate load.

 

[Manu]

8 sets of 3 with a heavy load will give you more pure muscle growth than 3 set of 8 with a moderate load.

What is the time of rest in bettwen series when you do a workout like that?
And what do you call this type of training? can you show me a sample workout?

 

[win_s]

Thanks for the replies guys. Very informative!!