Lifting the most weight you can lift for 1-3 reps with good form recruits WAY more muscle fibers than lifting a weight you can do for 10 reps. Heavy weight and low reps stimulates the most fibers for growth and the fast twitch fibers which are the ones that have the best potential for growth are the ones stimulated when lifting heavy weight...
So why do u all say dont go below 4 reps?
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02-28-2004, 12:59 AM #1
why dont people use 1-3 reps for mass?
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02-28-2004, 04:36 AM #2
when working out with lower than 4-6 reps, you are mainly training for strength. I don't know EXACTLY why, but I'll try to add in a couple things (hopefully someone more knowledgable can correct me).
training with less than four reps does not allow you're muscle fibres to be torn down as they normally would, and a different type of hypertrophy takes place(can't remember the name). Also, a lower rep range stresses the CNS more, and causes an increase in the efficiency of your muscles, rather than making them larger. mThats about the extent of my knowledge on this subject.
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02-28-2004, 05:06 AM #3Originally posted by beast69
when working out with lower than 4-6 reps, you are mainly training for strength. I don't know EXACTLY why, but I'll try to add in a couple things (hopefully someone more knowledgable can correct me).
training with less than four reps does not allow you're muscle fibres to be torn down as they normally would, and a different type of hypertrophy takes place(can't remember the name). Also, a lower rep range stresses the CNS more, and causes an increase in the efficiency of your muscles, rather than making them larger. mThats about the extent of my knowledge on this subject.
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02-28-2004, 05:52 AM #4
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02-28-2004, 05:58 AM #5
I think this is right.
1-3 reps causes myofibril hypertrophy and higher CNS efficiancy.
4-12 causes sarcoplasmic(the stuff between muscle fibres) and sarcomere(growth of contractile tissue) these 2 are the major players in muscle growth.
However, it is possible to shoot for sarcoplasmic and sarcomere hypertrophy in the 1-3 rep range, providing your rest breaks are short and you do many sets.
Example:
8 sets of 3 reps, resting 10-30 seconds between sets.
I am unsure though what %age of your 1 rep max u would be capable of using for this.Bulking.
Check out my Cre Ethyl Thunder Log:
http://forum.bodybuilding.com/showthread.php?t=387162
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02-28-2004, 06:42 AM #6Originally posted by meathead198
I think this is right.
1-3 reps causes myofibril hypertrophy and higher CNS efficiancy.
4-12 causes sarcoplasmic(the stuff between muscle fibres) and sarcomere(growth of contractile tissue) these 2 are the major players in muscle growth.
However, it is possible to shoot for sarcoplasmic and sarcomere hypertrophy in the 1-3 rep range, providing your rest breaks are short and you do many sets.
Example:
8 sets of 3 reps, resting 10-30 seconds between sets.
I am unsure though what %age of your 1 rep max u would be capable of using for this.
Deadlift - 1 - 3 reps
BB Rows - 6 - 8 reps
Squat - 1 - 3 reps
Leg Press - 6 - 8 reps
SL DL - 8 - 12 reps
I pretty much get it all in. Im very pleased with the results in size/strengthSo close to 10k, green is my favorite color nom saiyan?
CheekyKunt Crew
92Brah
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02-28-2004, 06:48 AM #7
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02-28-2004, 08:52 AM #8
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02-28-2004, 09:59 AM #9
you caint make your muscles fail enough only using that amount of reps, using more, reps, you can increase the fraction of which ur muscles come closer to their failing point
too many reps dont have enough muscle fibers
too little reps dont fail enough for good growth
so u gota go int he middle
like 6-8
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02-28-2004, 10:02 AM #10
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02-28-2004, 10:10 AM #11
but you should be increasing your weight or reps each week anyways. Size does not come without strength, and strength does not come without size. In bodybuilding, the main goal is to gain size, while in powerlifting it is more important to gain strength. Low reps are not optimal for size, which is why people who are strictly bodybuilders will use a slightly higher rep range than powerlifters.
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02-28-2004, 10:16 AM #12
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02-28-2004, 10:20 AM #13
usually, if I've worked hard enough(which I've been able to do for quite some time now), I don't have enough energy at the end of each exercise to do an additional set. Also, I have made a routine that works very well for me in terms of size. I don't actually care for any strength gains. In the past, some of my lifts will have only increased by 5-10 lbs, but I had gained a fair amount of size.
also, in terms of weight lifted, your body cannot tell if you are lifting 10 lbs, or 200 lbs. It only knows that it is being stressed, and to different degrees. the amount of weight does not really matter, as long as your body is being stressed, and you fail within a certain number of reps.
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02-28-2004, 10:28 AM #14Originally posted by tonimonkey666
yeah but by powerlifting at the same time ull be able to lift more next week on ur 4-8 sets...which will lead to more muscle!
Although sarcoplasmic and myofibrillar hypertrophy often occur together, the proportions of each that take place are by no means constant. Rep ranges of 1-3 will cause high levels of myofibrillar hypertophy with very little sarcoplasmic adaption taking place. Similarly, higher rep ranges of 8-10 for example will result in sarcoplasmic hypertrophy with little strength gains occuring. As sarcoplasmic hypertrophy is most responsible for increases in muscle size, this type of adaption is what bodybuilders aim for the majority of the time.Injured O-lifter!
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02-28-2004, 10:31 AM #15
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02-28-2004, 12:11 PM #16
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02-28-2004, 12:19 PM #17
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02-28-2004, 12:20 PM #18
Well, honestly, the more i workout, the more i think too many and too little reps is a false concept, you should include both in most workouts
If you go to muscle failure with low reps, thats good, and if next set you remove 50% of the weight and go to failure again, its even better, allowing a more complete development.
Or you can do like 30 reps to failure of crossover to get a massive pump, then head to the bench press where ull do 5 sets of 2-4 reps.
The more you mix it, the better it is~460/~320/510 pr's
fun pr's
deadlift 340 x 15
squats 245 x 45
6' ~220
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02-28-2004, 01:01 PM #19Originally posted by meathead198
NBT, do you do strength and hypertrophy on the same day, or do you have for example an upper and lower strength, upper and lower hypertrophy split?
Basically how I wrote it is how I do it.
Workout 1 = Squat/Leg day
3 - 4 sets Squat - 1 - 3 reps
3 - 4 sets leg press - 6 - 8 reps (sometimes even 14 really slow reps if I really wanna kill myself)
3 sets SLDL - 8 - 12 reps
3 sets calve raises - 8 - 14 reps
So as you can see. I start off heavy with low reps with the hardest movement. Then go with higher reps as I go alongSo close to 10k, green is my favorite color nom saiyan?
CheekyKunt Crew
92Brah
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