high reps vs low reps

[tonyocchuizzo]

who here thinks high reps with 6 or 7 exersizes for each muscle group is better than low reps (4,5,6) and only 3 or 4 exersizes for putting on mass while on a cycle of test cyp? the reason im asking i because i've been lifting strictly heavy for the past 7months and im thinking of changing it....

 

[training700]

Then I would switch it up if have been for that long and are feeling getting stagnant.
some of it depends on the individual as well. Typically would say some lower with mostly higher rep would yield the most mass gains.


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[YAMAHA147]

I do about 5 exercises per muscle group @ 3-4 sets a piece. I do lower reps the last couple sets of each exercises.

 

[ALIN]

who here thinks high reps with 6 or 7 exersizes for each muscle group is better than low reps (4,5,6) and only 3 or 4 exersizes for putting on mass while on a cycle of test cyp? the reason im asking i because i've been lifting strictly heavy for the past 7months and im thinking of changing it....

I would go 3-4 exercises with compound movements primarily if training for mass.

 

[needingJuice]

4 sets, 8 to 12 reps, 20 sets per muscle group

 

[Potent]

I've been doing 3 sets x 12 reps - failure on 3rd set. 12-15 sets per muscle group. Also looking to switch it up, routines tend to get old for me after about 6 months

 

[dylangemelli]

It totally depends on what your going after... they are different stages to training...

If you are wanting to get more muscular endurance, not so much size, but good definition, you are in the stabilization stage... your going to want to do higher reps, lower weight and you are going to want to do exercises where you are having to stabilize... For instance, you could do curls while balancing on a bosu ball, or dumbbell presses while seated on a stability ball, etc... its a lot of core work and muscular endurance work... 3-4 sets of 12-15 reps... 60% of max weight...

If you are looking for maximum muscle growth, you want hypertrophy training... Higher weight, 80% of max, 10 rep sets... I do 4 sets of 10... 8-10 is about the average... This is how you will get maximal growth in your muscles...

If you are looking for power, you are looking at 3-4 reps, 90-95% of max and 5 sets on each exercise...

You need to be switching up your workouts every 6-8 weeks or your body is adapting and not getting to maximum potential...

 

[RADAR]

my training i use low rep sometimes for around 3-4 months then i switch it to at least 14 sets per body part for major muscles, this is what works for me, do a search on my training program.

 

[-SD-]

I do 3-4 exercises, 9-12 sets, 8-12 reps

 

[papaV]

ive been doing 5-6 exercises, 6x6, then 2x2 around 90%

 

[Nelson Montana]

This is something I devote an entire chapter to in my book. Simply put, each does different thing, and hit different muscle fibers. So, it depends on the type of muscle fibers that are prevalent in your body that will decide which type of training should be dominant for best results.

 

[Dman22]

What do you guys think of the 10 8 6 reps with increased weight every set?

 

[muscleaddiction]

What do you guys think of the 10 8 6 reps with increased weight every set?

Its an option I use, but like most said here...your body will adapt, you must switch it up every 6-8 weeks to keep your muscles and body guessing...but always progressively lift as heavy as you can.

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[Dman22]

So a 10 8 6. A 10x4 and so forth every 6 weeks or so

 

[themondtster]

Find both are good. Going for strength keep heavy with low reps then after about 6 weeks throw a couple hypotrophy weeks in there to mix it up. Going for mass or cutting weight do the opposite....hypotrophy mostly for about 6-8 then throw a couple heavy weeks in there.

 

[Keith1]

I like mixing it up with high and low reps. I find I grow well that way

 

[Dman22]

I grow decent and look bigger than I Am strong.

 

[Dman22]

But I want to gain strength

 

[themondtster]

But I want to gain strength

Low reps heavy weight with steady progression. Wendler 5/3/1 or something like that is great. Then after a couple runs do 2-3 weeks of GVT then back to 5/3/1. Change the accessories up each time to mix it up.

 

[Dman22]

Low reps heavy weight with steady progression. Wendler 5/3/1 or something like that is great. Then after a couple runs do 2-3 weeks of GVT then back to 5/3/1. Change the accessories up each time to mix it up.

I'll try that out thanks

 

[Nelson Montana]

Also...the amount of exercises is irrelevant to the amount of reps.

 

[injfuel]

i never do more than 7 total sets for large body parts like legs and back and 5-6 total sets for smaller body parts like shoulders , biceps , and triceps. your body does adapt to training and it is smarter than we are but if you keep your muscles in an overload state , meaning if the weights are heavy enough and you increase your weight when you reach a set rep range, you make your body constantly think it needs to grow to continue to adapt to the increase in weight. its not for everybody because lifting in an overload fasion requires a spotter always and it takes great mental focus and courage to continue to lift heavy weights on a week to week basis. i read in my Muscular Development magazine a couple months ago an article by Dorian Yates. someone asked him if it was beneficial to change up exercises to keep the body growing or stop it from adapting to training. his answer was simple in that he did 90% of the same exercises his whole career all he did was continue to lift heavier weight. and that he continued to grow his whole career so obviously changing exercises wasnt needed in his opinion. like i said look at how he lifted and all the major injuries he suffered !!!! it took a toll on his body and most could never lift with his intensity but executed properly his training method would yield results hands down.

 

[nwamuscle]

I usually hit each muscle group twice per week... Once high rep, low weight... And once high weight, low rep.

 

[mihalyjs]

Mixing it up and combining low, moderate, high seems to be a great route to go. I'll usually go very heavy on specific body part compound movements at the beginning of my workout and make the target muscle group tired as fast I can then switch to moderate-heavy weight for moderate reps and finish with high reps on lighter weight (100 rep burnout style)


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UC Exercise Physiology and Nutritional Sciences student

 

[FlexManning]

I hate high reps. The training that is most enjoyable for me is working up to heavy doubles and singles with long rest periods. I do some high rep work though because I think I need longer time under tension for hypertrophy. Also extend sets with slower reps, drop sets, etc. at times.

Here's something weird, and I'm wondering how many others experience this: often my joints act up more with high reps on certain exercises.

If you're doing 6 and 7 exercises I don't see where you can go to change things up. For instance, if my program includes incline db curls and standing db curls for biceps, I could change that up with Scott curls and whatever else down the road. How do you change things up if you're doing a half dozen exercises or more from the get go? It's another argument for low to moderate volume vs high volume IMO.

 

[RedWhiteNBlue]

I do both. Attack fast,slow, and medium twitch, religiously!