Reply
Results 1 to 5 of 5
  1. #1
    Registered User NoBeer's Avatar
    Join Date: Jul 2010
    Location: Australia
    Age: 33
    Posts: 86
    Rep Power: 169
    NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0) NoBeer has no reputation, good or bad yet. (0)
    NoBeer is offline

    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?
    Reply With Quote

  2. #2
    Registered User agvares's Avatar
    Join Date: Aug 2008
    Location: Russian Federation
    Age: 34
    Posts: 1,481
    Rep Power: 0
    agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500) agvares is not very helpful. (-500)
    agvares is offline
    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.
    Reply With Quote

  3. #3
    SPF World Record Holder strongozilla's Avatar
    Join Date: Jun 2010
    Posts: 569
    Rep Power: 983
    strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500) strongozilla is a jewel in the rough. (+500)
    strongozilla is offline
    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.
    Reply With Quote

  4. #4
    Registered User BrettM7's Avatar
    Join Date: Sep 2010
    Location: Canada
    Age: 31
    Posts: 28
    Rep Power: 0
    BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0) BrettM7 has no reputation, good or bad yet. (0)
    BrettM7 is offline
    I find 5x5 to be the best for mostly strength and some size, try it out sometime.
    Brett Miller, Student/ Bodybuilder
    Reply With Quote

  5. #5
    Registered User creb's Avatar
    Join Date: Feb 2005
    Posts: 418
    Rep Power: 254
    creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10) creb is on a distinguished road. (+10)
    creb is offline
    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 04:16 AM.
    Reply With Quote

Similar Threads

  1. how may reps for strength building?
    By kingkhai in forum Exercises
    Replies: 5
    Last Post: 10-20-2002, 09:19 AM
  2. cheat reps for strength
    By powerlifter123 in forum Powerlifting/Strongman
    Replies: 4
    Last Post: 04-29-2002, 07:44 PM
  3. # of Reps for Strength vs Mass
    By jbl in forum Workout Programs
    Replies: 2
    Last Post: 04-13-2002, 01:58 PM
  4. Best sets/reps for strength
    By Ginspooper in forum Workout Programs
    Replies: 7
    Last Post: 03-25-2002, 07:23 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts