|
-
05-09-2016, 08:52 AM #31
-
05-09-2016, 08:52 AM #32
-
-
05-09-2016, 08:52 AM #33
-
05-09-2016, 08:53 AM #34
-
05-09-2016, 08:53 AM #35
you'd be foolish to restrict yourself to specific rep ranges though. your volume probably increased massively since higher reps are obviously easier to accumulate more volume than heavy low rep sets.
15 reps are good for size.
12 reps are good for size, so are 10, 8, 6. less than that and volume begins to be harder to accumulate. above 15 and thats more endurance work, but it can be used effectively every now and then.
use all the rep ranges between 6-15. periodize it so you're not jumping randomly from one range to another. gains will ensue.
-
05-09-2016, 08:53 AM #36
-
-
05-09-2016, 08:54 AM #37
- Join Date: Dec 2008
- Location: Toronto, Ontario, Canada
- Age: 42
- Posts: 12,209
- Rep Power: 23656
High rep pump style work for legs is waaay waaay worse then low rep. Lately I've been doing a hybrid of both:
225 x 5, 315 x 5, 365 x 5, 405 x 3-5, 315 x 10, 315 x 10, 315 x 10 and it's alright
BUT doing high rep with short rests and without lock out at top is absolutely BRUTAL. I find it much easier to go heavy x 5 reps.Aesthetic Glutes Crew
Eleshirt Crew
-
05-09-2016, 08:55 AM #38
-
05-09-2016, 08:56 AM #39
Every rep range, every style of training, heavy as fcuk or light as shyt, has its place in exercise, and changing your training routine up will do you good. Good stuff, OP.
How to stay MOTIVATED: Take it one day at a time, surround yourself with positivity, create a vision board, make S.M.A.R.T. goals, reward yourself, BELIEVE in yourself, acknowledge your positive attributes, recognize your progress, visualize accomplishing your goals, be kind to yourself, and above all - DON'T COMPARE yourself to others.
IG/Twitter: @liveestronger | ( ͡° ͜ʖ ͡°)(Chipotle Crew)((___) | ╰☆╮MWC╰☆╮| MFP: http://bit.ly/20klkwq | My Blog: http://bit.ly/1Q3RZRk
-
05-09-2016, 08:56 AM #40
-
-
05-09-2016, 08:58 AM #41
-
05-09-2016, 09:00 AM #42
-
05-09-2016, 09:05 AM #43
-
05-09-2016, 09:11 AM #44
-
-
05-09-2016, 09:11 AM #45
-
05-09-2016, 09:20 AM #46
-
05-09-2016, 09:22 AM #47
-
05-09-2016, 09:27 AM #48
-
-
05-09-2016, 09:30 AM #49
-
05-09-2016, 09:33 AM #50
-
05-09-2016, 09:36 AM #51
-
05-09-2016, 09:36 AM #52
Lol ofcourse you are going to see results from that. People need to understand rep range isn't the deciding factor. It is all about volume/frequency/intensity.
Why not just train in blocks? If you want to just squat 275 for reps all your life then have fun. My legs will be bigger and stronger than yours. Put those wheels to work...
The stronger you are, and the more power you have, the easier it is to handle lighter weight. That's why big benchers can throw up 225 for reps easy. You're only restricting yourself training in one rep range.
But hey, if guys like being weaker and conditioned as opposed to strong too, then by all means go ahead.
-
-
05-09-2016, 09:38 AM #53
-
05-09-2016, 09:55 AM #54
Yer i agree, i dropped ego a few months back and started contraction training with perfect form and slower reps my max bench i did was 90kg for 11 reps on sunday. i am currently 185lbs and look 205.
Seems to be working for me, weight literally does not matter at all i have found.
My 1rm was 160kg for 1 about 2 years ago, i weighed alot more back then.
More weight means more chance of injury, it doesn't necessarily make you look any better and that's all i want, dont care about strength.
I fail on 15kg dumbells on bicep curl at about 11 reps and i have 17" arms. form and control is so much better than weight.
new guys take note, dont waste time trying to bench 225 as its pointless if you want to achive a physique, all about control
-
05-09-2016, 09:57 AM #55
-
05-09-2016, 09:57 AM #56
-
-
05-09-2016, 10:00 AM #57
-
05-09-2016, 10:03 AM #58
-
05-09-2016, 10:09 AM #59
-
05-09-2016, 10:19 AM #60
Similar Threads
-
Iron rampage....Beer's lifting journal for 2010
By wabeer1 in forum Workout JournalsReplies: 2216Last Post: 01-27-2011, 06:41 AM
Bookmarks