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Ive heard on a few occasions that doing 12 to 15 reps benefits a person more if there goal is for working strength use (boxing,wrestling, hiking, camping etc) then if you went low rep to build massive size. Any thoughts????
functional muscle
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SSAlexSS
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muscledog95 said:
Reps of 10 is for size and minimum strength. For muscle size you need volume.
Reps 5-1 For more stregth than size.
For strength you need heavy weight. (If you can do more than 6 reps, it aint heavy)
muscledog95 said:
Strength is strength. For all sports I suggest doing different rep schemes...but I still love the less than five rep sets. With sports I feel that the use of bands and explosive training is the most beneficial.
B True
muscledog95 said:
Strength is strength. For all sports I suggest doing different rep schemes...but I still love the less than five rep sets. With sports I feel that the use of bands and explosive training is the most beneficial.
B True
You need to do BOTH
while 8-12 reps are postulated as "SIZE" , 1-5 reps as "STRENTGH" and "6-8" reps a nice tradeoff that will bring you a long way. I think if you are going for size it's very important to incorporate periodisation where you are going to lay the foundation for 8 weeks of doing low reps (5 reps) and after that really taste the fruit of hard labour by being able to work up really heavy weights for 10 reps!
I know a guy who can do a single bench @ 230 kg and he does not have a huge chest.
I know a guy who can do 8 reps with 160 and his pecks look awesome
If you train year round using 10 reps you will likely move less weight in the end as the guy/girl that throws in a regulat power cycle. This is the way a lot of freaky professional bb train.
while 8-12 reps are postulated as "SIZE" , 1-5 reps as "STRENTGH" and "6-8" reps a nice tradeoff that will bring you a long way. I think if you are going for size it's very important to incorporate periodisation where you are going to lay the foundation for 8 weeks of doing low reps (5 reps) and after that really taste the fruit of hard labour by being able to work up really heavy weights for 10 reps!
I know a guy who can do a single bench @ 230 kg and he does not have a huge chest.
I know a guy who can do 8 reps with 160 and his pecks look awesome
If you train year round using 10 reps you will likely move less weight in the end as the guy/girl that throws in a regulat power cycle. This is the way a lot of freaky professional bb train.
S
SSAlexSS
Guest
Re: Re: Re: functional muscle
Reps below 6 are usually so hard that they train your nervous, joint and other systems MORE than muscles.
For muscle growth you need PROLONGED TENSION. 3-6 reps is too quick.,
For sports where you need strenth do
reps of 5. For pure size , the consensus among scientists is 8+ reps.
HulkRow said:
Reps below 6 are usually so hard that they train your nervous, joint and other systems MORE than muscles.
For muscle growth you need PROLONGED TENSION. 3-6 reps is too quick.,
For sports where you need strenth do
reps of 5. For pure size , the consensus among scientists is 8+ reps.
S
SSAlexSS
Guest
Re: Re: Re: functional muscle
Reps below 6 are usually so hard that they train your nervous, joint and other systems MORE than muscles.
For muscle growth you need PROLONGED TENSION. 3-6 reps is too quick.,
For sports where you need strenth do
reps of 5. For pure size , the consensus among scientists is 8+ reps. High reps/volume produce high anabolic hormones in your body = more growth!
HulkRow said:
Reps below 6 are usually so hard that they train your nervous, joint and other systems MORE than muscles.
For muscle growth you need PROLONGED TENSION. 3-6 reps is too quick.,
For sports where you need strenth do
reps of 5. For pure size , the consensus among scientists is 8+ reps. High reps/volume produce high anabolic hormones in your body = more growth!
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