This is driving me CRAZY! What's the dif in heavy-low reps and light-high reps????!!

[DM1989]

What kind of results are you expecting to see from for example a 5x5 program versus a 3x10? What about if you drop the weight and go up on reps for each set? Or add weight and go down on reps? Tell me! Is there any big difference? I hear so much that people gain SO much more from lighter weight with more reps but you'd think it'd be the other way around! Which is better???

[George Costanza]

Not 100% on this but 5x5 for strength 3x10 for size?

[JuiceLT]

Not 100% on this but 5x5 for strength 3x10 for size?

Exactly.

[DM1989]

Not 100% on this but 5x5 for strength 3x10 for size?

But honestly can you really gain strength without size and ESPECIALLY gain size (muscle) without strength?

[Ascendancy]

There are no rep ranges for gaining size outside of a general 3-12ish range. Some of the biggest men have been built off of high reps, and others off of low reps. If you're lifting for size, you need to change up your rep ranges as often as you change up your routine.

[rsjrv99]

High reps = Hypertrophy
Low reps = Strength

Both will get you size

[Vipersg123]

Low reps stimulate myofibrillar hypertrophy. This is the hypertrophy of contractile proteins in muscles allowing for more muscular strength and some size increase. This rep range also stimulate neural pathways the most in order for your body to fire motor units more efficiently to create more force.

Higher reps stimulate sarcoplasmic hypetrophy. This is the hypertrophy of the sarcoplasm and non contractile proteins in muscles. Results in a large increase in size and little strength increase.

[hkyownsyou]

Low reps stimulate myofibrillar hypertrophy. This is the hypertrophy of contractile proteins in muscles allowing for more muscular strength and some size increase. This rep range also stimulate neural pathways the most in order for your body to fire motor units more efficiently to create more force.

Higher reps stimulate sarcoplasmic hypetrophy. This is the hypertrophy of the sarcoplasm and non contractile proteins in muscles. Results in a large increase in size and little strength increase.

well put

[JuiceLT]

well put

srsly.

[DM1989]

Low reps stimulate myofibrillar hypertrophy. This is the hypertrophy of contractile proteins in muscles allowing for more muscular strength and some size increase. This rep range also stimulate neural pathways the most in order for your body to fire motor units more efficiently to create more force.

Higher reps stimulate sarcoplasmic hypetrophy. This is the hypertrophy of the sarcoplasm and non contractile proteins in muscles. Results in a large increase in size and little strength increase.

OK so if your wanting to increase your max for example.. do heavy sets with low reps.. and if you're wanting to "look buffer" do the high reps/light weight... that's what I did today I worked out with 175lb and squeezed my chest really hard and repped slowly trying to make it hard as possible as I was doing it. I got an excellent pump and couldn't even rep it 8 times on my second set. I can normally rep 225lb about 8times but with less form and less concentration. Does this work your muscles better?

[thricenotrice]

do both.

end of story

[Ka0s]

seriously do the 5x5

more strength = more hypertrophy because you can fatigue your muscles better

get STRONG first then ull grow so much better

[DM1989]

seriously do the 5x5

more strength = more hypertrophy because you can fatigue your muscles better

get STRONG first then ull grow so much better

so is a max bench of 285lb considered "strong"? And everything else as far as weight-wise is about equivelant... But of course i can do the high reps for a month or two then go back to the low reps.. I've been working out with low reps for almost a year anyways its time for a change.

[bbh90]

seriously do the 5x5

more strength = more hypertrophy because you can fatigue your muscles better

get STRONG first then ull grow so much better

good advice

i have found switching my rep range between 3x10 3x5 and 3x3 has givin me the best strength gains

i mainly go for strength but i get size along with it i dont watch my size as closly though so i cant say how much

[bbh90]

so is a max bench of 285lb considered "strong"? And everything else as far as weight-wise is about equivelant... But of course i can do the high reps for a month or two then go back to the low reps.. I've been working out with low reps for almost a year anyways its time for a change.

damn a year i change my rep range about every month and a half

switch up a lot more

[Babak]

seriously do the 5x5

more strength = more hypertrophy because you can fatigue your muscles better

get STRONG first then ull grow so much better

x2

Who do you think will be bigger? The guy that Squats 135 for 20 reps, or the guy that squats 405 for a single?

[Ka0s]

so is a max bench of 285lb considered "strong"? And everything else as far as weight-wise is about equivelant... But of course i can do the high reps for a month or two then go back to the low reps.. I've been working out with low reps for almost a year anyways its time for a change.

uh 285 is a number it doesnt mean anything ie

if youre a whale who weighs 300lbs its a bad bench
if youre a strong 180lb 6'2 guy its a strong bench
if youre a 50lb midget its a world class bench

post height/age/weight and its easier to get an idea of strength

[DM1989]

damn a year i change my rep range about every month and a half

switch up a lot more

I know.. I've been working out for awhile and I learn new things all the time. I'm "strong" according to peers and what not.. but I still consider myself a beginner even though I've probably been lifting weights for almost two years. I love learning and applying new things though.

[DM1989]

uh 285 is a number it doesnt mean anything ie

if youre a whale who weighs 300lbs its a bad bench
if youre a strong 180lb 6'2 guy its a strong bench
if youre a 50lb midget its a world class bench

post height/age/weight and its easier to get an idea of strength

18 years old/ 5'10 ft height/ 160lb weight

[Ka0s]

good bench imo


EAT

[bbh90]

actualy im wondering myself

if im 17 about 175-180 and 5 foot 9 and a half

if i can bench 245 for 9 maybe 10 i was sick when i did it and i max about 300 is that good?

[DM1989]

actualy im wondering myself

if im 17 about 175-180 and 5 foot 9 and a half

if i can bench 245 for 9 maybe 10 i was sick when i did it and i max about 300 is that good?

I wouldn't mind being in your shoes. lol. Except height. If I was any shorter my girlfriend would be taller than me!

[Ka0s]

you guys are stronger than me

5'8 170lb

will try for 225x5 next w/o, will be a PR if i get it

[jei64822]

i prefer low reps on my compound movements like squats/deadlifts. then higher on isolations.

[bbh90]

I wouldn't mind being in your shoes. lol. Except height. If I was any shorter my girlfriend would be taller than me!

alright cool
ya im hopin i grow a little more before i stop lol

[bbh90]

i prefer low reps on my compound movements like squats/deadlifts. then higher on isolations.

i agree although on bench i have found myself to get better gains with reps in the 10-8 range often

although sometimes i do go to 3x5 and 3x3

[DM1989]

i agree although on bench i have found myself to get better gains with reps in the 10-8 range often

although sometimes i do go to 3x5 and 3x3

Yeah I'm going to do this for about a month. If I'm not satisfied I'll just go back to the way I like it. If I have any losses, a month's worth won't hurt anything except just my ego.

I also found it easy to do this light workout today because there were only two other guys in the gym and they were both little guys about maybe 16 years old. When it's full of all the heavy lifters it makes me wanna workout with heavy weights to show off. It's like a macho-thing I guess. But I'm gonna break that habit. I didn't feel bad barely repping 175lb 10times with the little guys spotting me cause I know they probably couldn't get it once. There wasn't any sense in showing off to them. But when it's full of my friends and big guys.. man it's gonna be hard to stay steady with this program. lol

[Suyneej]

you should do both do like 8 weeks strength than 8 weeks hypertrophy and your set.

[Jordan1992]

okay....heavy weights and low to a mderate amount of reps will actually help build better than both of those methods because when u are doing heavy weight and a lot of reps then u are straining ur muscle more and thats how you get the pump going....low weights high reps gets u cut....

[Vipersg123]

okay....heavy weights and low to a mderate amount of reps will actually help build better than both of those methods because when u are doing heavy weight and a lot of reps then u are straining ur muscle more and thats how you get the pump going....low weights high reps gets u cut....

Low weight and high reps doesn't tone. Both work in different ways...

I can't believe you just said high reps tone... for **** sake.