Whats the difference between doing 12, 10, 8, 6 as weight goes up and 10, 10, 10, 10 as weight stays the same? For the past year, I've been doing 12-10-8-6 with weight increasing.
07-02-2009, 08:55 PM #1
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07-02-2009, 09:03 PM #2
Depends what your goals are, what exercises you're using, and what your body gets the most out of.
Generally, lower rep / higher weight exercises will help much more with size/strength gains. Lower weight / higher rep exercises will lead to more endurance gains (and "toning", if you want to use that word ).
If you're not sure what would be best for you, switch things up for a month or two and see what results you get.the crew that poop poop poops crews crew
07-02-2009, 09:05 PM #3
07-02-2009, 09:07 PM #4
07-02-2009, 09:09 PM #5
07-02-2009, 10:54 PM #6
07-03-2009, 04:34 AM #7
high rep ranges, such as 10-12, do not achieve full muscle fibre recruitment until after a few reps. so perhaps only 6-7 of the 12 reps fully stimulate all of the muscle fibres.
medium ranges, 5-8 reps, stimulate 100% of the muscle fibres from the beginning.
low ranges, 2-5 reps, increase rate coding (nervous system signal firing) in addition to 100% muscle fibre recruitment.
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