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  1. #1
    Ooooh Guy Khalid98's Avatar
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    More Reps or More Weight?

    Hey, guys sometimes when working out I cant tell if I should do More reps on lower weight or less reps more weight, So I asked a friend he said More weight but lower reps will give you more strength though more reps and lower weight will give you more muscle mass? Is this true or false?
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  2. #2
    Bam baby nothing peanut SURGEPLAN's Avatar
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    Originally Posted by Khalid98 View Post
    Hey, guys sometimes when working out I cant tell if I should do More reps on lower weight or less reps more weight, So I asked a friend he said More weight but lower reps will give you more strength though more reps and lower weight will give you more muscle mass? Is this true or false?
    more weight with less reps translates to more muscle, while less weight with more reps tones your muscles
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  3. #3
    Registered User Cheso's Avatar
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    Originally Posted by Khalid98 View Post
    Hey, guys sometimes when working out I cant tell if I should do More reps on lower weight or less reps more weight, So I asked a friend he said More weight but lower reps will give you more strength though more reps and lower weight will give you more muscle mass? Is this true or false?
    Check this.
    Attached Images
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  4. #4
    Registered User MrB1g's Avatar
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    Originally Posted by SURGEPLAN View Post
    more weight with less reps translates to more muscle, while less weight with more reps tones your muscles
    Bull****.

    Originally Posted by Cheso View Post
    Check this.
    This is also complete bull****, but I won't neg you because it's someone else's bull****, not your own.
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  5. #5
    Registered User kurent's Avatar
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    I don't think the picture is complete BS. It has some basis but not exactly. You could say that generally fewer reps tend to result in increased strength with minimal mass while higher tend to give minimal strength gains with more mass gains.
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  6. #6
    Registered User MrB1g's Avatar
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    Originally Posted by kurent View Post
    I don't think the picture is complete BS. It has some basis but not exactly. You could say that generally fewer reps tend to result in increased strength with minimal mass while higher tend to give minimal strength gains with more mass gains.
    21+ reps gets one tick for mass? Lolwut?


    Also any chart that contains an 'endurance' range should be taken with a grain of salt.
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  7. #7
    Bam baby nothing peanut SURGEPLAN's Avatar
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    well go on b1g, enlighten us m8
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  8. #8
    Registered User MrB1g's Avatar
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    Originally Posted by SURGEPLAN View Post
    more weight with less reps translates to more muscle, while less weight with more reps tones your muscles
    Originally Posted by SURGEPLAN View Post
    well go on b1g, enlighten us m8
    Enlighten you on what?


    Toning your muscles is crap, and was dismissed as crap an awful long time ago.

    Spot fat reduction does not work.


    Apart from anything, high reps are just as effective at elevating muscle anabolism.
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  9. #9
    Registered User kurent's Avatar
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    We are different people with different genetics and a different level of fitness. I'm sure if you take an untrained skinny guy he will gain strength with 50 reps.

    Just try it and find out what works best for your body and your goals which of course change when you are progressing. IMHO you need to do everything: low, high and medium reps.
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  10. #10
    Registered User MrB1g's Avatar
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    Originally Posted by kurent View Post
    We are different people with different genetics and a different level of fitness. I'm sure if you take an untrained skinny guy he will gain mass with 50 reps.

    Just try it and find out what works best for your body and your goals which of course changed when you are progressing. IMHO you need to do everything: low, high and medium reps.
    What does this have to do with anything?
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  11. #11
    Registered User kurent's Avatar
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    Just saying that there is something to be said about training for size and training for strength. It is different but you can't achieve top level without doing both for a while.
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    Originally Posted by kurent View Post
    Just saying that there is something to be said about training for size and training for strength. It is different but you can't achieve top level without doing both for a while.
    Why...?
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  13. #13
    Registered User kurent's Avatar
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    Difference between sarcoplastic and myofiberil hypertrophy. In practice people tend to agree with different rep ranges giving you different gains.

    If you have something to say just say it, don't drag me along. Don't act smart not giving any of the answers.
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  14. #14
    Registered User MrB1g's Avatar
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    Originally Posted by kurent View Post
    Difference between sarcoplastic and myofiberil hypertrophy. In practice people tend to agree with different rep ranges giving you different gains.

    If you have something to say just say it, don't drag me along. Don't act smart not giving any of the answers.
    Lol. Myofiberil hypertrophy? Sarcoplastic?


    Edit: Holy hell sorry but I lol'd hard.

    Yes I'm very much aware of sarcoplasmic and myofibrillar hypertrophy.


    Simply referring to them IN NO WAY explains why an elite powerlifter can only become elite by training like a bodybuilder at some point.
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    Originally Posted by kurent View Post
    Difference between sarcoplastic and myofiberil hypertrophy. In practice people tend to agree with different rep ranges giving you different gains.

    If you have something to say just say it, don't drag me along. Don't act smart not giving any of the answers.
    yeah in theory.


    I train very low reps, size gains have been pretty darn good...
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  16. #16
    Registered User kurent's Avatar
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    Oops googled the word I wrote and that was the first result of spelling haha.

    This is just my opinion on the matter. I think you need variety for optimal gains and to break thru plateaus.

    Just like I argue it's "better" to bulk hard and cut then try to gain slow with minimal fat. From everything I read and seen that was my conclusions.


    btw you again forgot to actually write something interesting :P
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    Registered User MrB1g's Avatar
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    Originally Posted by kurent View Post
    Oops googled the word I wrote and that was the first result of spelling haha.

    This is just my opinion on the matter. I think you need variety for optimal gains and to break thru plateaus.

    Just like I argue it's "better" to bulk hard and cut then try to gain slow with minimal fat. From everything I read and seen that was my conclusions.


    btw you again forgot to actually write something interesting :P
    I'm still waiting for you to explain why a top level powerlifter needs to train like a bodybuilder at some point
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  18. #18
    Registered User kurent's Avatar
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    I can't explain it to you out of my head in scientific terms with graphs and pretty pictures. It's what I have observed and read. Some reading based on other peoples observations training themselves or other people some reading based on science and actual experiments which I'm sure you read also.

    But you imply you know more so please do explain why he does or doesn't need to (srs). Up until now reading your posts was a waste of time. At least I wrote something other then "no it's not" type of comments.
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    Originally Posted by kurent View Post
    I can't explain it to you out of my head in scientific terms with graphs and pretty pictures. It's what I have observed and read. Some reading based on other peoples observations training themselves or other people some reading based on science and actual experiments which I'm sure you read also.

    But you imply you know more so please do explain why he does or doesn't need to (srs). Up until now reading your posts was a waste of time. At least I wrote something other then "no it's not" type of comments.
    I'd enjoy reading those studies which conclude that an elite level powerlifting MUST train like a bodybuilder at some point.

    What you have observed? So you regularly observe elite level powerlifters?



    Strength is the product of neural adaptation and myofibrillar hypertrophy -> an increase in the area density of muscle fibers and a consequent increase in muscular force production.

    The effect on the CNS from repeated heavy lifting results in neural adaptations which are the other piece to the puzzle.


    I'm unsure what benefit training like a bodybuilder is meant to offer, and seeing as it's your claim, I was hoping you'd enlighten me.
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    One of the advices given when stalling on progress is changing up your set/rep scheme.

    I think that whatever your goal is you can benefit from dipping into the training styles for other goals. Even when training just for strength I think you would benefit from sarcoplasmic hypertrophy. Maybe beacuse that has more increases in glycogen storage capacity if I remember reading correctly?

    Hell I would even say a powerlifter would benefit from cardio.

    Alot can be done and it will in no way increase strength directly but it will help with actual strength training.
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    Originally Posted by Cheso View Post
    Check this.
    That's an excellent diagram.

    This pretty much answers you're questions. So, if you're looking to get big, go for 7 - 10 reps.
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    i think that the diagram posted before isnt complete bull. it gives a general idea of rep ranges...
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    Originally Posted by silva14 View Post
    i think that the diagram posted before isnt complete bull. it gives a general idea of rep ranges...
    no it doesnt, as mrb1g said its bull ****
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    Originally Posted by SURGEPLAN View Post
    more weight with less reps translates to more muscle, while less weight with more reps tones your muscles
    ah no you do not get "toned" by using less weight with more reps, you get "toned" by having a low bf%
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    Originally Posted by evilouis View Post
    ah no you do not get "toned" by using less weight with more reps, you get "toned" by having a low bf%
    There are three muscle fibres in your muscle, slow twitch (what marathon runners train)
    Fast twitch (what sprinters train)
    and then in the middle.
    (this is as simple as I can make it)

    If you do a hell of a lot of reps with a low weight your also helping your Musclar endurance and training your slow twitch (these are fuled by oxygen).

    If you do low reps with an extremely heavey weight you are training your fast twitch muscle fibres (these dont require oxygen).
    Its the fast twitch muscle fibres that need to be trained in order to get the most effective muscle gains.
    (but not doing enough reps wont tear them enough to encourage muscle growth).

    Thats what I made of the diagram and what I keep in my mind when I train.
    Thats why some people are naturally bulky (as they have more fast twitch muscle fibres in their body compared to the percentage of slow twitch muscle fibres).

    (these are reffered to as the three body types)
    Although most of us are not to the extremes of these, mostly in the middle.

    Some of us will never be champion marathon runners or champion bodybuilders despite the amount of training we do, its genetics.

    I hope this helps.
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    Originally Posted by SURGEPLAN View Post
    more weight with less reps translates to more muscle, while less weight with more reps tones your muscles
    broscience...

    both work OP on getting bigger switch it up abit
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    Does anyone know whats best too get "Big muscles / Muscle mass"? I want to mainly get muscle mass
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    Originally Posted by Scotii View Post
    There are three muscle fibres in your muscle, slow twitch (what marathon runners train)
    Fast twitch (what sprinters train)
    and then in the middle.
    (this is as simple as I can make it)

    If you do a hell of a lot of reps with a low weight your also helping your Musclar endurance and training your slow twitch (these are fuled by oxygen).

    If you do low reps with an extremely heavey weight you are training your fast twitch muscle fibres (these dont require oxygen).
    Its the fast twitch muscle fibres that need to be trained in order to get the most effective muscle gains.
    (but not doing enough reps wont tear them enough to encourage muscle growth).

    Thats what I made of the diagram and what I keep in my mind when I train.
    Thats why some people are naturally bulky (as they have more fast twitch muscle fibres in their body compared to the percentage of slow twitch muscle fibres).

    (these are reffered to as the three body types)
    Although most of us are not to the extremes of these, mostly in the middle.

    Some of us will never be champion marathon runners or champion bodybuilders despite the amount of training we do, its genetics.

    I hope this helps.
    dem middle fibres
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  29. #29
    jack3d an tan killyoselfnig32's Avatar
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    Originally Posted by Khalid98 View Post
    Does anyone know whats best too get "Big muscles / Muscle mass"? I want to mainly get muscle mass
    yeah here's a hint: lift heavy weights for high reps
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