Hi reps

[galileo]

Just wondering what the thoughts on hi rep sets are...i did chest the other day using 70 lbs, did 40 reps, then 10 more, and a final 10...MAN I AM SORE, 2 days later....Can any growth come from using hi reps every now and then??? Thanks for the replys...

 

[Legion Kreinak2]

Higher rep ranges (7-12) will help to stimulate slow-twitch muscle fibers. They're small pink/red fibers, which don't grow as much, but will still give some results.

However, the real growth is in fast-twitch muscle fibers, using low rep ranges (6 and below).

40 reps is way too many, you'll really only get endurance from that, unless you're a newbie and are still making your year's worth of beginner gains.

I'd suggest checking the sticky (post at the top of this board) on Needsize's 5x5 Routine. It's an excellent routine, well-organized and proven to work, that targets both types of muscle fibers. Plus, it's quite simple. Check it out!

 

[galileo]

Thanks for the reply....No im not new to lifting, have been at it on and off for YEARS...It just happened that I was playing around the other day, and did a bunch of light weight presses, and couldnt believe how sore I got the next day....

 

[Legion Kreinak2]

It's not a bad idea to, every so often, switch your routine for a couple of weeks from lower-rep ranges, to higher ones just to shock the body.

I personally prefer to keep both low and high rep ranges, but simply change the order in which you do the exercises and perhaps toy with the rest times in between sets.

There are so many variables, you can always shock the body. Stick with the same routine for about 4-6 weeks though, then switch some things up. Some of them are:

Reps
Order of exercises
Routine Split (Rather than Bis/Tris, do Bis/Back and Chest/Tris)
Rest Times
Speed Of Lifts (Ballistic, Negatives, Static Holds)
New Exercises!