I know that moderate reps (8-12) are best for building mass, but when I first started training I had to use a very light dumbbell, which I used to do high rep sets of around 50, and training only biceps and a bit of triceps, which was dumb, I know. I did this for around a year and a half, and then was allowed to switch to heavier weights and moderate reps, and training my whole body. I am now into my third year of weight training, and have come to a standstill in my arms development, even though I eat well, get in enough calories, have plenty of rest, and make strength gains in my arms.
I have read that our legs respond to higher reps around 20 reps, since they are used to endurance as we use them everyday for walking etc. My question is this: Could I have set my arms up to respond to higher reps since I trained them with higher reps for a long time, just as our legs respond to higher reps since we use them everyday? Would including some high rep sets or pump sets at the end of a workout help, like in Gironda's 10-8-6-15 pyramid scheme?
It may seem like a ridiculous question, but it has been on my mind for a while. Any thoughts and comments would be appreciated.
Also, over the summer while working out, I gained around 12lbs, but with no visual difference in muscle size over my entire body at all. I did not grow height wise either. Any possible explanations?
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Thread: High Reps Question
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09-05-2009, 06:18 AM #1
High Reps Question
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09-05-2009, 07:51 AM #2
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09-05-2009, 07:52 AM #3
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09-05-2009, 02:48 PM #4
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09-05-2009, 03:21 PM #5
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09-05-2009, 03:28 PM #6
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09-05-2009, 03:29 PM #7
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09-05-2009, 03:31 PM #8
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09-05-2009, 03:38 PM #9
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09-06-2009, 03:20 AM #10
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09-06-2009, 03:22 AM #11
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09-06-2009, 03:23 AM #12
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09-06-2009, 03:25 AM #13
- Join Date: Dec 2008
- Location: Malden, Massachusetts, United States
- Age: 32
- Posts: 295
- Rep Power: 211
Myofibrillar Hypertrophy = Strength
Sarcoplasmic Hypertrophy = Size
(1-3 reps)
really good strength increase
(3-5 reps)
great strength increase
minimal size increase
(5-10 reps)
really good size increase
decent strength increase
(10-15 reps)
good stamina
decent size increase
minimal strength increase
(15+ reps)
stamina
I prefer reps of 5-8.
Doing excessive reps for exercises will not get you toned. If you want to get toned, go for a jog and don't stop.Last edited by NeoRinTinTin; 09-06-2009 at 03:31 AM.
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