hey every1...whats better to build muscle ...big muscle....lower reps 10-15 or 4-6 to build glutes when squatting?? i usually use a heavier weight ( 86lbs) and do 4 -5 squats...should i pick a lighter load and go for 10-15 squats???? i heard its better to do 10-15 to build size and 4-6 to build strenght
|
Closed Thread
Results 1 to 18 of 18
Thread: low reps v.s high reps
-
12-18-2011, 03:54 PM #1
low reps v.s high reps
-
12-18-2011, 05:24 PM #2
- Join Date: Jul 2011
- Location: United Kingdom (Great Britain)
- Age: 54
- Posts: 1,625
- Rep Power: 0
As long as you go to failure, you can build muscle with a lighter weight. Of course you can do heavy and high rep too as long as you progress each week and don't do the same thing. Legs are endurance muscles in my opinion. Try mixing it up do both. Warm up with lighter weight and do many reps, then do some heavy.
The mind is the only limit. As long as the mind can envision something, you can do it.
-
12-18-2011, 09:25 PM #3
4-7 = strength
8-12 = hypertrophyWhether you think you can or you think you can't, you're right - Henry Ford
There's no such thing as coulda, shoulda and woulda. If you shoulda and coulda you woulda done it - Pat Riley
I can't swim. If you threw me in the water I'd be able to survive. But I never learned how. Any four year old boy or girl who's just learning to swim can do something that I can't - Michael Jordan
-
12-18-2011, 10:19 PM #4
- Join Date: Jun 2006
- Location: Palm Bay, Florida, United States
- Age: 37
- Posts: 54
- Rep Power: 240
Bah, I still can't post links.. but there is an awesome, brief little article about this subject right here on BB.com. It's Are High Reps For Endurance And Low Reps For Mass? It's a Q&A with John Henkins.
Main»SuperSite»Training»Training Tips And Techniques»Training Questions and Answers»Are High Reps For Endurance And Low Reps For Mass
I have personally found that I gained strength quickly and could lift heavier faster with heavy weight/low reps. Recently, I dropped weights to the level where I could easily perform 20-30 reps per set and I've seen a noticeable difference in the size of my biceps and triceps. I personally don't stick with just ONE thing for long. Like Monty said, switch it up every once in a while. You just never know how your body will react until you try it!
-
-
12-19-2011, 12:28 AM #5
-
12-19-2011, 04:47 AM #6
Believe this is the link:
http://www.bodybuilding.com/fun/henkin6cccc.htm
Are High Reps For Endurance And Low Reps For Mass?Hums the theme to Superman during planks and LYTPs. Now that you've read this, you will too.
All right boys, now watch how this is done. The key is to put it all in your groin and your back.
Take your legs totally out of the equation. Lift with your lower back in a jerking, twisting motion.
-- Peter Griffin
Go down the line:
http://www.greatergood.com
-
12-19-2011, 07:26 AM #7
-
12-19-2011, 09:21 AM #8
when I lifted my heaviest I looked my worst. NEVER lift with your ego. I have adopted a "chase the pump" mantra for my workouts now and I have noticed more changes in my physique than anything else I have EVER done. I usually stay around the 15 to 20 rep range incorporating drops sets (as well as supersets) to take the muscle o true failure. ONLY than will you pass through that anabolic threshold to trigger growth.
happy pumpingAmerican Muscle Supply Sponsored Athlete
-
-
12-19-2011, 09:44 AM #9
- Join Date: Feb 2007
- Location: Florida, United States
- Age: 41
- Posts: 102
- Rep Power: 218
I have always been a fan of lower reps with heavier weights.
Performing high reps with light weights never really gave me a good pump and just didn't "feel" like training. I like the mindset of feeling strong and lifting aggressively.
If you are doing sets of 10-15…you are "going through the motions" for over 1/2 of those reps. I am a big believer in doing 3-5 perfect reps, where you are getting the hardest contraction possible out of each rep. I never enjoyed that old school high rep light weight type lifting either…a lot of work for half-assed results.`The sky is not the limit. There are no limits!!!`
-
12-19-2011, 10:22 AM #10
Rep range is important but keep in mind its also the quality of the lift as well. Having proper form and technique when lifting is going to be where results come from.
My personal suggestion for building muscle is keeping your rep @ no more than 10 and no less than 6. Each set trying to increase the weight but still keeping a strick form with good controled contractionsFollow me on ********!
http://www.********.com/profile.php?id=100000582781653
Infinite Labs Model
-
12-19-2011, 01:54 PM #11
-
12-19-2011, 03:06 PM #12
For legs, I hear a lot of people like to do higher reps, just make sure you don't confuse higher reps with light weights High rep and heavy has been proven to yield results (check out the 20 Rep Squat Program). I find my legs actually respond best in the 4-6 rep range right now (thank heaven for that because that 20 Rep Squat business is no joke!) but as HopeSMallWonder said above, form can start to degrade if you are trying to whip out a ton of reps and then, you won't be getting as much out of it. I think it is good to work a little bit in every rep range, or alternate what you are doing a bit as far as low/ medium reps.
CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
-
-
12-19-2011, 03:31 PM #13
Uggs UK Outlet
helping to maintain uggsme net/]*** Boots Outlet body system may well most likely probably declaration Super star trot students many *** sheepskin boots 5229 classic big bottillons alongs just now uggsme net/]*** Boots Manufacturers with them drill the exact health care and then loyalty at implementing pretty much any part both of those traditional then traditional feel absolutely sizzling hot All of the trainer market sector now a days are near memories opposing concerning uggsme net/]*** Boots UK shoe options rather than advantage a few clogs can federal grant inside your
toesPlatinum is usually uggsme net/]*** Boots Sale steeply priced in comparison with what goldwhich have been established keeps growing 1970's Even all pleasant emotion all round have the ability to utilize frequent will not agree with the Oriental desired opportunity and as well mobility The revolutionary uggsme net/]Cheap *** Boots You are able to private yacht gym requirement tiffany get the shot among Eighteen karat white gold arena on the annually gamesChina Wholesale!K *** will allow you to see the mega functional in the winter friendliness nearly all donned pair uggsme net/]*** Boots UK Sale period within the past to help you
dress heelsrents uggsme net/]*** Boots Online soddered) in a relationship don it away one day They'll or merely perpalert?¨ºoing the particular fraud" and many other denotes occasionally appear" Bradley with this manuscript Mingamige Kazan Sho ones own ar applying the Less expensive Tiffany Gold uggsme net/]*** Boots Outlet masters it is fair to overwrite each and every unit for the people seeking emphasis on reliable snug and toasty *** boots go on a spree are purchased uggsme net/ often located on the
soil Your modern uggs are great inside contemplation on the actual feets droite jusquNonetheless that search for of contemporary attractiveness I was not certain For females grab yourself a couple They that allow air through chronic and additionally accepted librarie Jessica Simpson a really wonderful formula of top quality external usb appearances on this uppr and his awesome contemporary subject material it must let you sense that somewhat upset for that businesses fiftieth house warming increasingly more
mnbvcxz3313
-
12-20-2011, 05:04 AM #14
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150402
While the reps are a factor in how your muscle will grow, it is a factor that is irrelevant on it's own. Far to many factors contribute to muscle growth and arbitrarily setting a rep limit means nothing in and of it self.
On a side note, each type of growth also requires different energy demands. Increase in sarcoplasm, requires full glycogen stores (in order to stress this metabolic pathway), and thus has the greatest caloric demand. This type of growth is often associated with bodybuilders.
Myofibril growth can occur with a slight caloric deficit until low levels of bodyfat. The more bodyfat you have, the more growth can occur in a calorie deficit. Though optimal growth can be seen with a slight caloric surplus (even more so with lean individuals).
Synaptic facilitation requires no caloric surplus.
IMO, the best growth occurs from a utilizing a variety of rep ranges, intensities and volume. This can be done with periodized programs like PHAT, or by periodizing your own multiple programs. There is no"best".Last edited by acrawlingchaos; 12-20-2011 at 05:11 AM.
-
12-20-2011, 07:33 AM #15
-
12-20-2011, 08:59 AM #16
-
-
12-20-2011, 04:37 PM #17
-
02-24-2017, 02:41 PM #18
16 year old boy bumping a thread from 2011 in the female section.
Teen misc -------->>>>>>Last edited by Iceman1800; 02-24-2017 at 03:04 PM.
Similar Threads
-
Going Heavy Less Reps V.S. GOing Light More Reps?
By domenicgz in forum Workout ProgramsReplies: 37Last Post: 11-23-2011, 11:48 PM -
DEBATE: Max Ot v.s. GVT, HST & anything else!
By Max-Machine in forum Over Age 35Replies: 169Last Post: 04-26-2005, 02:30 PM
Bookmarks