I am naturally much stronger in higher rep sets like 10-12 reps.
For example i can do:
156 lb x 12 bench press which according to the calculator is a 1 RM of 225 lbs
but i can only do 176 lb x 5 which according to the calculator is a 1 RM of 198 lbs
the pattern is the same for other excercises
for example squats i can rep 265 for 12 but can only do 300 for 2-3
It seems my muscles are more endurance built.
Does this mean i should encourage the endurance aspect and train high reps 10-12 where im naturally strong or try to compensate by training low reps where i am weak?
my main goal is size and not 1RM strength although i try to use 1RM as a guide to progress
04-18-2011, 03:22 AM #1
Should i train in low rep or high rep range02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
04-18-2011, 03:27 AM #2
if your goal is indeed size, then keeping up the range 8-12 most of the time would be the most beneficial, although mixing up some heavy weight for 4-6 rep range once in a while would also give you some nice results. i usually do one compound exercise in low rep range, the rest in higher if training for size. bigger strength does not equal bigger muscles, but it does help a lot with growing them in the long run.
04-18-2011, 03:31 AM #3
04-18-2011, 04:05 AM #4
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u can train in several rep ranges.
10-12 range is moderate, not high or endurance.
bodybuilders typically have a very high 10 rep max."Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
04-18-2011, 04:09 AM #5
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04-18-2011, 04:10 AM #6
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04-18-2011, 08:49 AM #7
04-18-2011, 08:54 AM #8
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04-18-2011, 10:04 AM #9
Beachle's numbers at http://www.exrx.net/Calculators/OneRepMax.html match pretty closely with my experience.
04-18-2011, 10:11 AM #10
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04-18-2011, 11:36 AM #11
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04-18-2011, 12:05 PM #12
Try implementing 5 x 5 in all major lifts. I love the 5 x 5 program. Will help you with strength and size. I am the opposite where I need to work on my muscle endurance. 5 x 5 program is basically you would do 5 sets of 5 squats, bench, etc. Everytime you successfully hit the specific weight you go up five pounds. For example: Monday I rep 235 5 x 5 on the flat. My next chest day I will rep 240 5 x 5. Keep progressively adding weight until you plateau at which point change it up. I love 5 x 5<3
04-18-2011, 01:12 PM #13
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04-18-2011, 03:46 PM #14
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[QUOTE=TickleMyPeon;665677371]I am naturally much stronger in higher rep sets like 10-12 reps.
I think most of us are stronger with higher rep sets/lighter weight.. haha.
As another user mentioned, mix up the rep ranges. Ideally every 4-6 weeks as long as your still seeing results. Train rep ranges or even better, training types. Training types meaning hypertrophy(6-12), Strength (1-6, 411 tempo) and Power ( 1-6, 111 tempo).
For example, week 1-4 is hypertrophy with a rep range of say 8.
Then week 4-8 is Strength training with rep range of 3 while following a 411 tempo.
then last week would be power training. Rep range of 3 and focusing on really completing the reps as quickly as possible while maintaining form.
then repeat as neccessary. This was just an example of course, the rep ranges and types would be changed to suit your goals and such.Don't stop when you're tired, stop when you're done.
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04-18-2011, 03:51 PM #15
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both good reads related to your issue, I prefer the second one.Intermittent Fasting
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04-18-2011, 04:32 PM #16
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Switch it up. Never train in just one rep range. Hit all types of muscle fibers. Sometimes train 1-5 rep range, sometimes 6-10, sometimes 10-15. I usually like to go heavy (1-5 rep range) on exercises like squats, deadlifts, bench, military press, and then stick with reps between 6-15 on other exercises like tricep extensions, bicep curls, lateral raises, etc. But I switch it up too and sometimes do 10 reps with squats, military press, and bench, and then heavy with curls, db shoulder press, skullcrushers.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
04-18-2011, 04:43 PM #17
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