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  1. #1
    Registered User NoBeer's Avatar
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    Low reps for strength . . . ?

    I've always read that under 5 reps will be best for strength gains, but between 6 to 12 are the best ranges for hypertrophy.

    Apart from maybe some neurological adaption that occurs when beginners start lifting, how is it that lower reps will produce greater strength gains, but less muscle gains then higher reps?

    How else can a muscle increase it's power/strength other then to undergo hyperplasia or hypertrophy?
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  2. #2
    Registered User agvares's Avatar
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    Originally Posted by NoBeer View Post
    I've always read that under 5 reps will be best for strength gains, but between 6 to 12 are the best ranges for hypertrophy.

    Apart from maybe some neurological adaption that occurs when beginners start lifting, how is it that lower reps will produce greater strength gains, but less muscle gains then higher reps?

    How else can a muscle increase it's power/strength other then to undergo hyperplasia or hypertrophy?
    neurological adaption continues all the time someone is training. the more you adapted, the more strength you can produce having the same amount of muscles.

    that's way skinny olympic lifters are so damn strong.
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  3. #3
    SPF World Record Holder strongozilla's Avatar
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    There is some stuff you could look at, at Defrancos Why All Muscle Was Not Created Equal

    Originally Posted by Defranco
    Have you ever noticed an athlete in the weight room who is built like Tarzan, yet lifts weights better suited for Jane? Yet, there are other athletes who are every bit as strong and functional as they look. Although an athlete’s genetic make-up is always a factor, the answer to this discrepancy in strength and functionality of the muscle can also be due to the different types of training performed by different athletes. Although two athletes may possess similar physiques, the muscle they have built using their different training methods may not be the same. In other words, all muscular growth was NOT created equal!
    In short Sarcoplasmic and myofibrillar hypertrophy.
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  4. #4
    Registered User BrettM7's Avatar
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    I find 5x5 to be the best for mostly strength and some size, try it out sometime.
    Brett Miller, Student/ Bodybuilder
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  5. #5
    Registered User creb's Avatar
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    The equation is heavy weights for strength NOT low reps. All low reps means is that you are, in fact, lifting heavy weights.

    If you do enough total repetitions and eat then you should gain muscle.

    High rep sets do not necessarily mean hypertrophy as the weight may be too light, but higher reps sets also means more time under the bar which increases fatigue. Another thing to consider is bodybuilding exercises such as tricep kickbacks and curls, which does mean higher reps, unless you specifically want to try a 1 rep max cable curl or some crap like that.

    So it's better to think in terms of time under the bar and weight used as opposed to high or low reps, which doesn't tell you anything. If you do too few total repetitions with heavy weight you have to increase workout frequency but for best results you should not spread volume out too thinly, hence the popularity of scheme such as 3x5 or 5x5 3x per week. If you try to increase weight all the time you will get stuck, which is why it's important to do more reps or increase volume keeping weight and total reps balanced rather than sticking rigidly to one or the other.
    Last edited by creb; 10-30-2010 at 05:16 AM.
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