high or low reps

[coolcolj]

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

3-4 mins, depending on the exercise and the person doing em.

use a load that allows you to do all sets. Going close to failure on the last set, but you shouldn't fail. Move the weights fast though.

Well I would call this power and strength training
It targets the higher threshold fibers, and these guys grow the fastest and give you the dense look.

Well I wouldn only train one exercise like this. Other wise your CNS gets hit too hard and workout takes too long.
Most strnegth and power athletes train like this

 

[Manu]

Maybe you already posted some of that. I must hang around more here in the training board...
For example i use that in the pec day doing it in the bench press?
It is the type of workout to do once a week?
Sorry for so many questions...

 

[coolcolj]

Yes mainly for big compund moves. Although I have used it on dumbell curls in the past

 

[JOKER47]

3-4 mins, depending on the exercise and the person doing em.

I find it interesting that this amount of time between sets is very different from what Zyg was just talking about with regards to high weight/low reps sets.

Anyone have some technical input to the time between the sets mentioned here?


Joker

 

[coolcolj]

Its just so you can keep your CNS working at full effeciency otherwise you'll have to drop poundage every set, which means your lifting tiny overall poundage - meaning total degraded proteins is smaller

 

[prime22]

Now I was wondering if the high weight and low rep training would be effective for someone looking to reduce fat. Anybody have any experience in this one?

 

[win_s]

I was wondering the same thing. Maybe the high weight, low rep scheme will boost your metabolic rate, so that you will burn more calories all day.

 

[Zyglamail]

I find it interesting that this amount of time between sets is very different from what Zyg was just talking about with regards to high weight/low reps sets.

Anyone have some technical input to the time between the sets mentioned here?


Joker

High weight/low rep training with a long rest is what I consider CNS training. Your are working at high load lifts and working on your bodies ability to recruite more muscle fiber which means you sill be stronger. This also does cause hypertrophy but is not optimal for it. By having long rests, you allow atp to be restored, lactic acid to be removed and overall muscle fatigue to diminush which means the next set you can almost give it 100% again.

For hypertrophy you need to work in a fatigued state. This is usually done one of two ways. Stay with heavy weights and low reps, just significantly reduce rest period between sets. Or, simply do a lighter weight for more reps.

 

[tzan]

Now I was wondering if the high weight and low rep training would be effective for someone looking to reduce fat. Anybody have any experience in this one?

The amount of reps and or sets has very little to do with losing bf. It's all about DIET!!

 

[jboy]

Regarding the questions about reduction body fat. It takes a tremendous amount of calories to lift heavy weights, but most of the calorie burning benefits of weight training come from the recovery process that takes days to complete. Your body will require many calories and nutrients to rebuild after such a taxing workout. Not to mention the fact that for every 5 lbs. of muscle you gain, you'll burn an extra 250 calories/day. So yes, I personally believe that low reps and heavy weights are just as effective as higher reps at reducing body fat (if not more so). Higher reps might (key word) burn a few more calories in the gym, but I believe that the longer term benefits are not as great as with lower reps and heavier weights.