Please Scroll Down to See Forums Below muscledog95
New member
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
- Thread starter muscledog95
- Start date
S
SSAlexSS
Guest
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!
The poster didn't ask for how to increase max strength or endurance strength...just about strength in general. There are tons of kinds of strength...but each rep range develops a different kind. I simply suggested the use of bands in the routine because of their benefit on athletic performance.
People get too wrapped up in "I must do 12-15 rep because it does this or that." That is a load of bull...it needs to constantly be changing...especially for an athlete.
B True
People get too wrapped up in "I must do 12-15 rep because it does this or that." That is a load of bull...it needs to constantly be changing...especially for an athlete.
B True
Lord_Suston
New member
if you are playing a sport or just want more strength in general lift weights to add muscle mass. If you need explosive strength then train that way, but when you train with weights it is not the same as training for a sport or activity. Explosive power is primarily 2-6reps and this benefits CNS but switching up yor routine will provide maximun gains in strength as your body will adapt to all types of stress....
Lord_Suston said:
Very well said.
B True
Similar threads
