I was wondering, has anyone still been able to build muscle using 20 reps per set x 3-4 sets of each exercise? or does this burn muscle instead? I would put enough weight on for each set so that toward the end of the 20 reps, I cannot lift any more.. working til near muscle failure. Then I repeat this for the regular 3-4 sets..
I'm considering doing this for medical reasons because of a past injury and I have also gotten older.. Even though it would be 1/2 the weight, it would still be twice as many repetitions.. So, hopefully, this would still build muscle? even if it takes a bit longer? Anyone have any experience or knowledge with higher reps?
Thanks alot for any info!
03-26-2008, 11:49 PM #1
Can you still build muscle with 20 reps/set x 3-4
03-27-2008, 12:04 AM #2
03-27-2008, 11:30 AM #3
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03-27-2008, 01:28 PM #4
I know that 10-12 reps is the best for building the most effectively, but was wondering if you did 20 reps of each exercise with a lighter weight, would it be possible to still gain muscle (just in a slower time frame)? It is for medical reasons that I have to lift a lower weight.. If for some reason, doing 20 reps would cause the muscle to burn away, then I would NOT do it.. But if I could still build muscle, just at a slower pace, then I would This is what I'm trying to find out..
Can a person still gain muscle at 20 reps per set with 3-4 sets (even if it's slower than the 10-12)?
Thanks -- was hoping someone might have experience with this or maybe there's been a study on that?
03-27-2008, 01:43 PM #5
uhh nothing is going to burn away your muscle...
if you want size with lower weights, do more sets with minimal rest periods. 15 reps is about the highest I would go, I don't think it would hurt to increase the weight that much. But mix it up and do things like drop sets and supersets towards the end of your workout, you can get big with light weight, you just have to be creative.
03-27-2008, 02:44 PM #6
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03-27-2008, 02:50 PM #7
I don't know about doing it for other body parts, but I didn't and still don't have the luxury of heavy weights for the legs, and equipment. So I had to basically do super sets, of the weights that I am using for squats and such, and very low rest periods in between. My legs are growing, but may not grow as fast as if I had the max amount of weight it can take. Being that the leg is a big muscle, so big weight is needed to get good gains but yet again what I am doing is fine with me. Although, I am looking for a more athletic runner's legs look, rather than a bber.ready to look like Omarion "http://allthatsfab.com/wp-content/uploads/2009/08/Omarion-e12.jpg"
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03-27-2008, 04:04 PM #8
training anything over 15+ reps your training muscle endurance or your muscles are getting more efficient and processing and withdrawing waste(i.e.lactic acid). does this mean you wont get hypertrophy from this? no assuming your not overtraining or undertraining your bodys going to adapt to the demands put on it by the above, aswell as hypertrophy(some areas more then others due to the ratio of fast to slow twitch in any given area). but its not going to be the most productive route to hypertrophy if that is indeed your goal.
03-27-2008, 04:17 PM #9
03-28-2008, 02:01 AM #10
I'm hoping to at least maintain and hopefully grow muscle, even if it's not as fast as before.. I will try the 20 reps and not rest much in between sets and see what happens.. I'll still feed the muscle with protein and rest the next day or so after working out.. and see how it goes Thanks for your ideas and input on this. I really appreciate it.
03-28-2008, 12:03 PM #11
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03-28-2008, 04:57 PM #12
03-30-2008, 10:03 AM #13
Thanks for all of your responses to my question. I was curious if anyone had tried higher reps at least for a little while and was wondering what happened?
I'm going to try it and see if anything happens.. I'm hoping to at least keep the gains I've made while my injury heals and maybe even gain a bit more this way too : ) thanks for your input on this.