high or low reps????

[patsfan24]

some people say u gain harder and leaner muscle when doing 10-12 reps and that it doesnt mater if u break down the muscle at 6 reps or 10 reps that u break it down the same way either way any insight guys?

 

[Lord_Suston]

I can't understand your question. But here's a shot lower reps will stress your white kmuscle fiber; the ones with the greatest capacity to grow. higher reps will stress other fiber types since the white fiber types are only stress when using around 85% or higher percentage of max weight. so when using lower weight for higher repsd you are not training these fibers to the full extant they could be trained. Muscle leaness also depends on bodyfat level the lower the % the harder a muscle will apear....

 

[Thaibox]

Not sure I understand the question either, but from what I gather from it, LS covered it.

Also, low reps are much more fun

 

[Lift Chief]

Not sure I understand the question either, but from what I gather from it, LS covered it.

Also, low reps are much more fun

Yeah i just never feel like i'm working out hard when i do higher reps... oh well it hast to be done.

 

[JoBu]

Yeah i just never feel like i'm working out hard when i do higher reps... oh well it hast to be done.

I have a hard time convincing myself to do low reps. It just doesn't give me a burn like 10-12 reps so I can't get my head to let me go with 6-8. I'm going to make a specific effort to up my weights and drop the reps in the coming weeks.

 

[lemur]

muscles are mainly composed of contractile machinery. training in the 8-12 rep range will cause mostly hypertrophy of this contractile machinery, or sarcoplasmic hypertrophy. therefore, there is most room for size gain here. training in a lower rep range will help increase the efficiency of your central nervous system, in addition to causing some sarcomeric hypertrophy.

training above the 8-12 rep range will lean you towards sarcoplasmic hypertrophy, or an increase in the efficiency of ATP production by your body. (some refer to this as "endurance training")


that being said, different people react differently to different things. experiment.

 

[jboy]

I think Lemur hit it on the head… “Everyone responds differently” There is no magic number of reps that works for everyone.

For example: my lifting partner and I have been doing 5x5's (I consider that low reps) for the last six weeks. I have seen awesome result…on the other hand, my lifting partner hasn't had as much success. He seems to grow better on slightly higher reps. Everyone has a different proportion of fast and slow muscle fibers, and therefore will respond differently to different rep schemes.

Figuring out how your body responds to different diet and exercise routines can’t be a long process of trial and error. Just don’t give up and in time things will start to become clearer to you.