Just curious (Strength)...

[Legion Kreinak]

Why is it that lower reps produce maximum strength gains with minimal size? That's what I've suddenly began to hear lately. Like, the 5x5 routine will build alot of strength, and of course size but not much. Which, if true, is good for me because I wanted only s'more size. Just figured I'd ask.

And there's a difference between cardio and muscular endurance right? If you have no muscular endurance, can you still have cardiovascular?

 

[coolcolj]

Well its not about reps, its about heavier weights, just that you can't do high reps with heavy weights

Heavy weights produce more contractile muscle growth.

just that higher reps/lighter weights, can sometimes add more extra "useless" growth. ie non-functional size.

Lower reps (heavier weights) will target fast twitch fibres and higher threshold fibres, and these guys will grow the most. You get real muscle fibre hypertrophy with heavy weights.

Well its not cut and dried like that, you can gain the same effect by using lighter weights moved as fast as possible as well.

its pretty complicated - but this is a simpel explanation

 

[Zyglamail]

the average non training person is probably only capable of recruiting about 10% of a given muscle to perfomr on demand. An elite powerlifter can recruite about 50% on demand. So, using simple math, let say that untrained joe blow had 16" arms and can curl 20lbs. The powerlifter , with all thing being equal just for example sake, has 16" arms as well but due to muscle recruitment alone is capable of lifting 2.5 times as much weight or 50lbs. Lifting in the 80-100% 1rm range(ie 1-5 reps) causes a CNS response more than a hypertrophic resonse. Ideally one should incorporate both types of training so they not only add more muscle but can recruite as much of the muscle they have for any given movement.

 

[coolcolj]

I actually disagree, I've gained my fair share of hypertrophy using low reps.

granted that anything above 95% is mainly neural, but just take a look throwers will tell you that they gain plenty of size with low reps. Do enough low rep sets and the muscle will grow.

Just count the total number of reps performed and not sets.
doing 12-15 sets of 2 reps, will make a muscle grow in a hurry.

 

[revexrevex]

Depends on muscle fiber type, and also another thing--> All rep ranges work, but they dont work forever.

 

[Zyglamail]

I actually disagree, I've gained my fair share of hypertrophy using low reps.

My comments were just a generalization, of course training in the 80-100% 1rm will add mass. I do agree there is more to it and the subject is deeper. Doing 5 rep max sets with 90% 1rm with long rests(ie 3-5 minutes) between will stimulate CNS mainly where as doing 5 rep sets at 80% 1rm with a short rest (ie 30 seconds between) and doing sets until you cant get 5 reps will bring fatigue into the equation which is a primary factor for hypertrophy.

 

[spatts]

I get strength and size training in a low rep range.

The routine that affords you the most growth may have more to do with genetic make-up than what the books tell you to do. I never grew like this at the typical 3-4 sets of12-15 stuff.

However, WSB provides for high rep work, low rep work, speed work, endurance work, etc...it's very well rounded. A little bit of everything.

 

[Hannibal]

the average non training person is probably only capable of recruiting about 10% of a given muscle to perfomr on demand. An elite powerlifter can recruite about 50% on demand. So, using simple math, let say that untrained joe blow had 16" arms and can curl 20lbs. The powerlifter , with all thing being equal just for example sake, has 16" arms as well but due to muscle recruitment alone is capable of lifting 2.5 times as much weight or 50lbs. Lifting in the 80-100% 1rm range(ie 1-5 reps) causes a CNS response more than a hypertrophic resonse. Ideally one should incorporate both types of training so they not only add more muscle but can recruite as much of the muscle they have for any given movement.

Excellent post...

 

[Rexbo]

Wow some good post here. I would have to say that without a doubt in my experince heavy weight (max 8 reps) has done the best for my size and strength. BUT, some people get hypertrophy (size) and density (tone) confused. Most pros tell you that you dont get that sick, rock hard granite look without training at least in the 12+ rep range for a while.
Thats my 2 cents.