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low reps vs high reps
- Thread starter jhbulldog13
- Start date
H
~HOUNDOG~
Guest
Recently been doing flat DB presses for 3-4 sets at 4-6 reps a set.
It's fucking amazing going all out at low reps to failure. Every week I gain at least 5 pounds and a rep or two from the previous week. However; this definately does not tone or build size but rather is for all out strength.
It's fucking amazing going all out at low reps to failure. Every week I gain at least 5 pounds and a rep or two from the previous week. However; this definately does not tone or build size but rather is for all out strength.
Ian King has a good book titled, "Get Buffed"
That book will answer pretty much any age old question like this and how many sets and what to work when...
If you look at some of his sample workouts, he sets them up as a 13 to 16 week program...although these are long weekers, they are designed for guys going natural as i see it...since not many of the board members are pushing 16 week cycles (If any).
Here is how he breaks down his firs routine:
W1-4: 10-12 reps
W5-8: 8-10 Reps
W9-12: 6-8 Reps
W13-16: 4-6 reps
This work out is designed to start you out, then as the reps decrease, you should be moving up in the weight....this would be the optimum for a beginner in my opinion...
For what he would call an increase in strength, he runs 1-5 reps, with this though, you have to use 90% to 105% of you 1rm. For what he calls his increase in absolute strength and size, he says to run 6-8.....
But, you must first, before you start to train, figure out what your one rep maxes are for the exercises you [plan to do for the body part you plan tyo work....
To many times you can go to thye gym and train and see guys repping out 205 for sets of 15...if they dont look tired, or blow through the next one, what do you notice, they will not grow...they are not using their muscles enough to wotk them and the short is that their muscles probably have adapted to the training they have done...
I am all for alternating your reps, but you must also alternate your routine. Don't hit the same exercises on the same days, and make sure you try to work in a new exercise for the body part you are working when you can.
you wont be able to get an exact answer for what you want...the only way you can do someone elses training, is if you are going to adapt their personality to say...If you want to have the same outcome as the guy you see in the gym, then try what he does...If not, tailor your own workout...
For me, i run 3 exercises per bodypart worked, and I run 5-8 reps at the desired weight....on every other week, I switch up to a 2 set of 5, set of 3, set of 2, and then max out after a warm up set....then I do that for the rest of the session...I never start below what i normally train with...wouldnt that be a waste....
You have to see what works for you...If you are new to the game, try the higher rep training to break your muscles in, then jump up and go heavy for lower reps to build over all strength...
And dont be afraid to rest between you sets...dependent apon what you want to do...use the following as a guideline for between set rest:
0-30 sec: 50% recovery: For general fitness, stability/control general strength
30sec-2 min: General strength
2-3 minutes: Near complete recovery: mix of strength and power
3-5 minutes: Near complete recovery: max strength, quickness and explosive power
5-10 minutes: Complete recovery: Max strength and explosive power
This does not mean sit around for 5 minutes...all this is , is a guideline to follow dependent on what you want to do for your reps/sets and what your end result is...I run the 2-3 minute gauntlet since I general;ly train heavy for power and strength...that works for me and allows me to keep at my 90-95% max for the duration and also allows me to go up when i do...
I am no pro, nor am I hercules, and most of this info comes from his book....But, I have read it several times and i love the info in it...It breaks down the age old questions into words I can understand, and also helped me out to come up with a routine that works for me....
And everyone definition of mass, I have found have different meanings...Mr.O has good mass, but so does Ed Coan. One is more cut and one is definately stronger...it also depends on what the look is you want...
E
That book will answer pretty much any age old question like this and how many sets and what to work when...
If you look at some of his sample workouts, he sets them up as a 13 to 16 week program...although these are long weekers, they are designed for guys going natural as i see it...since not many of the board members are pushing 16 week cycles (If any).
Here is how he breaks down his firs routine:
W1-4: 10-12 reps
W5-8: 8-10 Reps
W9-12: 6-8 Reps
W13-16: 4-6 reps
This work out is designed to start you out, then as the reps decrease, you should be moving up in the weight....this would be the optimum for a beginner in my opinion...
For what he would call an increase in strength, he runs 1-5 reps, with this though, you have to use 90% to 105% of you 1rm. For what he calls his increase in absolute strength and size, he says to run 6-8.....
But, you must first, before you start to train, figure out what your one rep maxes are for the exercises you [plan to do for the body part you plan tyo work....
To many times you can go to thye gym and train and see guys repping out 205 for sets of 15...if they dont look tired, or blow through the next one, what do you notice, they will not grow...they are not using their muscles enough to wotk them and the short is that their muscles probably have adapted to the training they have done...
I am all for alternating your reps, but you must also alternate your routine. Don't hit the same exercises on the same days, and make sure you try to work in a new exercise for the body part you are working when you can.
you wont be able to get an exact answer for what you want...the only way you can do someone elses training, is if you are going to adapt their personality to say...If you want to have the same outcome as the guy you see in the gym, then try what he does...If not, tailor your own workout...
For me, i run 3 exercises per bodypart worked, and I run 5-8 reps at the desired weight....on every other week, I switch up to a 2 set of 5, set of 3, set of 2, and then max out after a warm up set....then I do that for the rest of the session...I never start below what i normally train with...wouldnt that be a waste....
You have to see what works for you...If you are new to the game, try the higher rep training to break your muscles in, then jump up and go heavy for lower reps to build over all strength...
And dont be afraid to rest between you sets...dependent apon what you want to do...use the following as a guideline for between set rest:
0-30 sec: 50% recovery: For general fitness, stability/control general strength
30sec-2 min: General strength
2-3 minutes: Near complete recovery: mix of strength and power
3-5 minutes: Near complete recovery: max strength, quickness and explosive power
5-10 minutes: Complete recovery: Max strength and explosive power
This does not mean sit around for 5 minutes...all this is , is a guideline to follow dependent on what you want to do for your reps/sets and what your end result is...I run the 2-3 minute gauntlet since I general;ly train heavy for power and strength...that works for me and allows me to keep at my 90-95% max for the duration and also allows me to go up when i do...
I am no pro, nor am I hercules, and most of this info comes from his book....But, I have read it several times and i love the info in it...It breaks down the age old questions into words I can understand, and also helped me out to come up with a routine that works for me....
And everyone definition of mass, I have found have different meanings...Mr.O has good mass, but so does Ed Coan. One is more cut and one is definately stronger...it also depends on what the look is you want...
E
hey needsize....... here is my variation of your 5x5 workout.
for chest for instance.
4 exercises.....3 variations for each except for # 4.
#1) bench press. (flat-A/incline-B/decline-C)
#2) db flys. (/incline-A/decline-B/flat-C)
#3) db press. (/decline-A/flat-B/inline-C)
#40 pushups.
i do a three week cycle.
week 1: week 2: week3: week 4:repeat
Exercise #1) 5x5 4x5 3x5
#2) 2x10 3x10 3x10
#3) 1x15 2x15 2x15
no pushups. none 1x20
over 24 weeks here is how i break down the exercises #1/2/3 (the pushups dont have a letter because they never change.)
1)AAA - each group is done for the 3 week cycle above.
BAA
BBA
BBB
CBB
CCB
CCC
ACC
AAC
AAA-this is where you repeat.
i like it / what do you think............ plus this is a good idea of how to mix up high and low reps.
X
for chest for instance.
4 exercises.....3 variations for each except for # 4.
#1) bench press. (flat-A/incline-B/decline-C)
#2) db flys. (/incline-A/decline-B/flat-C)
#3) db press. (/decline-A/flat-B/inline-C)
#40 pushups.
i do a three week cycle.
week 1: week 2: week3: week 4:repeat
Exercise #1) 5x5 4x5 3x5
#2) 2x10 3x10 3x10
#3) 1x15 2x15 2x15
no pushups. none 1x20
over 24 weeks here is how i break down the exercises #1/2/3 (the pushups dont have a letter because they never change.)
1)AAA - each group is done for the 3 week cycle above.
BAA
BBA
BBB
CBB
CCB
CCC
ACC
AAC
AAA-this is where you repeat.
i like it / what do you think............ plus this is a good idea of how to mix up high and low reps.
X
