Please Scroll Down to See Forums Below isnt it something that low reps around 3 work different muscle fibers more intensely or something like that,, will u please tell me the reason of using low reps for strenght and bulk, some kid at school says a big guy told him to do 16 sets of 10 reps on bench to get bigger chest but i said that was crazy, isnt it better to do low reps, why is this?
what is reason to use low reps when training for bulk and strength?
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I have been using low rep, high intensity, low volume training, and I think it's the way to go. From the research I have done, once you go past about 6 reps (it varies) the fast twitch type 2 muscles (which are the muscles that you see, powerful, and short lived) aren't firing much any more. Also, the higher weight causes you and your muscles to use a stronger contraction which is best for hypertrophy.
The myscles are made up of both fast and slow twitch muscle fibres, the % of each depends in individual genetics. Training low reps heavy weight will stress the fast twitch fibres, which are generally more numerous. But if that's all you are doing, you are completely ignoring a decent % of fibres that are available to grow. I start my w/o with heavy compund exercises, ie, squat, deadlift, for 5's, towards the end I'll up the reps to 6-10 on the other exercises, ie, flyes, leg press, etc, it's always worked for me.
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