Please Scroll Down to See Forums Below jhbulldog13
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When trying to put on mass is it better to lift heavier weight and low reps than to lift lighter weight and higher reps?
low reps vs high reps
- Thread starter jhbulldog13
- Start date
Some people claim it doesn't matter, some say high, some say low, some say mix it. One thing I feel you should do for sure though is mix up your wourkouts every six weeks. I personally do most of my sets in a 12,10,8,6,4 wait 10seconds drop 10 pounds and do eight more immediately after. Some weeks though I'll do straight sets of ten to twelve, some weeks, sets of 4-6. I think it just depends on what your body is reacting to at the time. If your muscles feel like they are going to burst because they are so full of blood you're on the right path.
coolcolj
New member
stuff rep ranges - think in terms of weights.
You can do 3 reps with a moderate weight or you could do 10, that's why I prefer to use percentage of 1RM.
Lift between 70-85% for Mass. >85% for strength and between 40-60 for power.
As far as reps go, use your imagination. You could with 70% of 1RM do 4x9, or 6x6 - it doesn't matter much. Total Load under tension is what counts, both rep scheme still give you the same 36 total reps and tonnage. You should vary the schemes though periodicly. All that matters is that Tonnage goes up over time.
You can do 3 reps with a moderate weight or you could do 10, that's why I prefer to use percentage of 1RM.
Lift between 70-85% for Mass. >85% for strength and between 40-60 for power.
As far as reps go, use your imagination. You could with 70% of 1RM do 4x9, or 6x6 - it doesn't matter much. Total Load under tension is what counts, both rep scheme still give you the same 36 total reps and tonnage. You should vary the schemes though periodicly. All that matters is that Tonnage goes up over time.
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I like to start with 5 * 5 and plenty of rest ( 3-5 min) for the BIG exercises that allow for the most weight to be used:
- deadlift
- t-bar row
- squat
- millitary press or clean / jerk
- stldl
- benchpress
- weigted dip
- barbell curl
Like needsize i follow this up with assistence exercises. Difference is that I do more sets, actually some 10 * 10 (40-60 seconds rest only!) german volume training after the 5 * 5
examples:
CHEST
5 * 5 flat benchpress
10 * 10 incline benchpress
or
5 * 5 flat benchpress
10 * 10 dumbell flyes
Note: that i only substitute the second assisting exercise, the primary focus is to get stronger with the flat benchpress, which lays the basic foundation and allows for heavier 10 * 10 sets.
UPPERBACK (i train lowerback/deadlifts with hamstrings)
5 * 5 t-bar
5 * 10 chin
5 * 10 parallel grip pulldown
5 * 10 dumbell row or hammer row machine
(yeah back needs this much)
BICEPS
5 * 5 barbell curl
10 * 10 pick some biceps exercise
TRI
5 * 8 weighted dips (i feel that triceps need more than 5 reps)
10 * 12 pick some random triceps exercise
etc....
- deadlift
- t-bar row
- squat
- millitary press or clean / jerk
- stldl
- benchpress
- weigted dip
- barbell curl
Like needsize i follow this up with assistence exercises. Difference is that I do more sets, actually some 10 * 10 (40-60 seconds rest only!) german volume training after the 5 * 5
examples:
CHEST
5 * 5 flat benchpress
10 * 10 incline benchpress
or
5 * 5 flat benchpress
10 * 10 dumbell flyes
Note: that i only substitute the second assisting exercise, the primary focus is to get stronger with the flat benchpress, which lays the basic foundation and allows for heavier 10 * 10 sets.
UPPERBACK (i train lowerback/deadlifts with hamstrings)
5 * 5 t-bar
5 * 10 chin
5 * 10 parallel grip pulldown
5 * 10 dumbell row or hammer row machine
(yeah back needs this much)
BICEPS
5 * 5 barbell curl
10 * 10 pick some biceps exercise
TRI
5 * 8 weighted dips (i feel that triceps need more than 5 reps)
10 * 12 pick some random triceps exercise
etc....
May I add that after 4 weeks I switch from 5 * 5 to 5 * 3 (another great invention of needsize) and do 10 * 8 reps instead of 10 * 10
Difference is I don't wait until I hit plateau with 5 * 5 before I switch
I make some progress in 4 weeks, than quickly switch to 5 * 3 regardless if I could have made progress for another 2 weeks with the 5 * 5. I feel that the 5 * 3 actually at the end of the year means a stronger 5 * 5.
Difference is I don't wait until I hit plateau with 5 * 5 before I switch
I make some progress in 4 weeks, than quickly switch to 5 * 3 regardless if I could have made progress for another 2 weeks with the 5 * 5. I feel that the 5 * 3 actually at the end of the year means a stronger 5 * 5.
xsnrg
New member
thats weard,my reply is part of the quote.Last 2 paragraph are my reply
I agree with the 1RM therory.I just finished a book "Serious Strength Training" which is put out by Human Knetics.I hightly recomends it.
"The longer the muscles remain in tension,the more strongly activated the muscle's metabolism becomes.Which stimulates muscle growth to new highs"
I agree with the 1RM therory.I just finished a book "Serious Strength Training" which is put out by Human Knetics.I hightly recomends it.
"The longer the muscles remain in tension,the more strongly activated the muscle's metabolism becomes.Which stimulates muscle growth to new highs"
ThePolishHammer
New member
What CCJ said.
Accept I cant say ive done much work within the 40-60% range. However, for me 85% of my 1RM has been great for strength, and anything less has worked well for mass. 70% of my 1RM is best for mass in my expierience. But thats just me.
Accept I cant say ive done much work within the 40-60% range. However, for me 85% of my 1RM has been great for strength, and anything less has worked well for mass. 70% of my 1RM is best for mass in my expierience. But thats just me.
