High reps or low reps while juicing?

[Burning_Inside]

Just wondering, what would be a better route to take when juicing, would I see more results from doing high reps and just blowing out what I have (hypertrophy)or lift heavy and actually add more muscle (hyperplasia)? Or a mix of both?

ALSO: How many days a week should i lift when i start this? (I'm starting in a few weeks I'm all excited). Should I just hit each group once a week or twice?

Cardio or no? Want to do a test/winny/fina bulk cycle.

 

[CRUSHER]

I GROW BETTER DOING LOW REPS WITH HIGH WEIGHT.
DONT OVERTRAIN....

 

[Victor]

Just wondering, what would be a better route to take when juicing, would I see more results from doing high reps and just blowing out what I have (hypertrophy)or lift heavy and actually add more muscle (hyperplasia)? Or a mix of both?

ALSO: How many days a week should i lift when i start this? (I'm starting in a few weeks I'm all excited). Should I just hit each group once a week or twice?

Cardio or no? Want to do a test/winny/fina bulk cycle.

I think a mix of both ....for example , on chest days - do like 2-3 exercises with low reps heavy weight and 2 exercises with high reps and low weight ....I think this is the best way to grow, this is the best way to stimulate your muscles ...well , I think so .....

Also the best routine IMO is to do 1 body part per day ...like monday - chest , thusday - back , wednesday - legs ...and so on ....

AND do cardio 3 x a week on empty stomach for 30 mim , you will not lose any muscle mass doing this ....


well , my 0.2


Victor

 

[muscleup]

Well i would stick with Low heavy reps for the core of your workout but also incorporate high reps to that way you're working the slow+fast twitch muscle fibers.

 

[Burning_Inside]

OK, keep feedback coming...also, Just wondering, while juicing, how many sets per what bodypart should you be doing?

 

[MikeyLikesJuice]

i start the cycle the first week hitting 10 reps then the next time Im in to 8 with a little heavier weight then to six on the third week, and try to stay with 6 reps and up the weight a little each week, fighting my a** off for six, this makes me grow, later

 

[MikeyLikesJuice]

as far as your sets question I do anywhere from 9-12 sets a body part. If I hit one muscle that day usually 12 sets, if two muscles are being worked, 9 sets of each muscle at a total of 18sets that day. This may be little for some but for me it makes me grow just fine.

 

[XBiker]

Low will help grow.

High will help tone.

 

[Victor]

12 sets bro ??

damm I must be crazy ....I do like 20 - 25 .....I only train one body part / day


Victor

 

[gnostic]

well, if you are trying to keep your gains after your done juicing, the best bet would be to do very high reps in the 15-18 range while on juice, and in the 8-12 range when off. this is a trick dan duchaine reccommended. you won't get as strong as you would doing low reps on juice, but gains will be easier to maintain.

 

[MikeyLikesJuice]

when I say 12 sets I mean 12 hard serts. I don't think you should be able to do more then 12 sets if the weight is heavy enough. If i did 20-25 sets a bodypart, I would easily overtrain and not gain anything. I use to do 16 sets and wasn't growing dropped the sets and grow like a champ now

 

[Victor]

when I say 12 sets I mean 12 hard serts. I don't think you should be able to do more then 12 sets if the weight is heavy enough. If i did 20-25 sets a bodypart, I would easily overtrain and not gain anything. I use to do 16 sets and wasn't growing dropped the sets and grow like a champ now

>> hummm , probably we have different genetics ...I always do 20 -25 HARD sets , if I do only 12 sets I will walk out of the gym still full of energy .....so I need 20 to fell like : " damm today's workout was damm good " ...... I grow pretty well doing this ....I don't use roids for 3 years ....and only in the last 2 months I gained 9 lbs of pure muscle mass ( I also bumped my protein intake a lot ) ....while still dieting to drop body fat .....I wonder what would happen if I was eating to bulk .....well , keep in mind that I am natural for 3 years .....

but not any longer .lol..

after 3 years without roids , I am starting my cycle next monday


Victor

 

[MikeyLikesJuice]

that sux for you dude, lol. Im suffering in the 8 set to get to 12 sets. If I do anymore Im way to sore for the next workout and this will affect the muscle group Im hitting next. I only have to spend a half an hour on one body part, Im in and out. I would drop out of the gym if I had to do 20-25 sets of one bodypart, I give you lts of credit, how long do you train for all those sets?

 

[CRAZYPITBULL]

I like the low rep range for the strenth gains.....

 

[gethard1]

For me

When I started I went the 10 to 12 rep for 2 weeks to build some endurance. The 3rd week my strength jumped a bit and then added weight and went to 8 to 10 reps. On my 6th week my strength is way up so now I do heavy weights 4 to 6 reps and then finish with a "rep out" at about 50% of max, man do I get pumped!


WHAT THE SOUL DESIRES, THE BODY LISTENS

 

[Victor]

that sux for you dude, lol. Im suffering in the 8 set to get to 12 sets. If I do anymore Im way to sore for the next workout and this will affect the muscle group Im hitting next. I only have to spend a half an hour on one body part, Im in and out. I would drop out of the gym if I had to do 20-25 sets of one bodypart, I give you lts of credit, how long do you train for all those sets?

>>>> lol , it doesn't suck bro ...I like it . I do get sore , but not too much like I used too ....AND , monday I train chest , and thusday I train back , so there is no problem to train your back with your chest sore ......so .......

I train for 45 minutes usually ..... my usual chest routine

exercise 1

12 reps bench press , imediately after it + 10 reps flyes

rest 1 mim

10 reps bench press , imediately after it + 10 reps flyes

rest 1 mim

8 reps bench press , imediately after it + 10 reps flyes

rest 1 mim

6 reps bench press , imediately after it + 10 reps flyes


so , do the math at this point I already did 8 SETS .

then I usually do 3 exercises of 4 sets each ...12 SETS

8 + 12 = 20 .


yeah I do 18-20 most of time ..... 25 I was pushing ...but 18-20 always .....



Victor

 

[Hoover]

that sux for you dude, lol. Im suffering in the 8 set to get to 12 sets. If I do anymore Im way to sore for the next workout and this will affect the muscle group Im hitting next. I only have to spend a half an hour on one body part, Im in and out. I would drop out of the gym if I had to do 20-25 sets of one bodypart, I give you lts of credit, how long do you train for all those sets?

I am with you on theat MikeyLikesJuice. I usually do 10-12 total sets for each body part. I go to failure on every rep and use a spotter for forced reps. Near around set 8 I am hurting. The only way I would be able to do 20-25 sets is if I trained alone, lifted light weight, and did not go to failure. Victor are you training with a partner and going to failure after every set? 20-25 sounds like overtraining.

 

[Victor]

hummm I go to failure in most of the sets ....I train with a partner ....usually the last exercise ( it means the last 4 sets , 16-20 ) are low weight , high reps ....

I go to failure on the bench press and on the flyes I do kinda heavy but not to failure .....he doesn't help me on the flyes but he does help me on the bench press ....


Victor

 

[Victor]

man , I gotta tell you that if I do only 10 - 12 sets no matter how heavy I do , I will still have lots of energy and strenght left ......



Victor

 

[Hbone]

The point that Duchaine was trying to make by going with higher reps is that when you come off you will still be able lift the same weight just fewer reps. For instance while on lets say your hitting 315 for thirteen to fifteen on the bench. When you come off you should still be able to hit it for 6-10. This is keeping the same torque on the muscle. Just not as much endurance.

 

[G-Force]

I still find it hard to believe the amount of sets that some guys are doing. Even going as far back as the eighties the great Lee Haney said that you should only do enough to stimulate the muscle NOT annihilate it! Even Dorian Yates who was the first to take mass building to the current freakish level, did so, despite average genetics using H.I.T. with only one working set per exercise to total failure! IMO it makes perfect sense cos the more we learn about the body and how it works the more we realise how easy it is to overtrain and that we should work smarter not harder which is why virtually nobody does two hour workouts anymore!
I personally only work out three times a week ie. Shoulders and Arms, Chest and Back and Legs with only three sets per bodypart using compound exercises and maybe an isolation exercise as a pre-exhaust and I'm in and out in under an hour! But there are some massive guys in my gym some of which only work out twice or even once a week, their reasoning being that because they are stronger their workouts are more intense and so the body needs more recovery time and believe me the results speak for themselves! Their opinion of people who workout five times a week are that they are adrenalin junkies!

 

[batgirl]

call me crazy but doing more thna 5 set of any exercise on one bodypart was always considered overtrain and som of you sayingyou do 12- 20 sets of an average of 6-10 reps per sets that comes out to 100-200 reps I would imagine more than 4 sets of lifting just in chest would be suffient

 

[Riker29]

I seriously overtrained while on a cycle, and it really messed me up. I was doing maybe 18 sets VERY hard, to failure, on each.

As part of natural training I have actually backed off to maybe 8-10 sets total per bopdypart per week (I was doing like 14). I feel a lot better. I am growing MORE. My joints ache LESS.

I might do like 8-10 sets, in the 6-12 rep range, and I have been doing the last set with a very hjigh number of reps. Like on chest day, I will do my 10 sets using varois regular exercises and maybe 6-10 reps per set. Then at the very end, I grab a light pair of dumbbells, and just do dumbell presses over and over and over and over (like up to 50) until I cannot do anymore. That gives me a huge pump before leaving the gym.

 

[STORM SHADOW]

Just wondering, what would be a better route to take when juicing, would I see more results from doing high reps and just blowing out what I have (hypertrophy)or lift heavy and actually add more muscle (hyperplasia)? Or a mix of both?

ALSO: How many days a week should i lift when i start this? (I'm starting in a few weeks I'm all excited). Should I just hit each group once a week or twice?

Cardio or no? Want to do a test/winny/fina bulk cycle.

Hyperplasia is not proven.....it's only a theory.

 

[Gas-er]

there is alot of good reading if you do a search, I just read something about training procedures for the 3 body types, id look at that, take the advice for the body type you are..

 

[MikeyLikesJuice]

Victor you are a machine Im shock you can do that you are a strong dude, my arms or legs would be dead after that to where I wouldn't feel like working out the next day. You have excellent genes man