high or low reps

[win_s]

I am a bit confused. If you go with low reps (1-3), will you just get stronger or bigger. On the other hand, if you go with high reps (10-12), will you just get larger, but not any stronger.

My goal is to be about 210 at 6' feet tall, with low bodyfat, but very strong. I don't want to be huge like most of yall.

 

[gymtime]

Low bodyfat and strength rarely go hand in hand. First you need to decide what you want.

 

[coolcolj]

Do 8 sets of 3 reps and you will get both stronger and bigger

 

[win_s]

Low bodyfat and strength rarely go hand in hand. First you need to decide what you want.

I know some powerlifters that have low bf, and are tremendously strong.
Boxers have low bodyfat, and are exceptionally strong.
Pro athletes have low bodyfat, and are very strong.

 

[gymtime]

I know some powerlifters that have low bf, and are tremendously strong.
Boxers have low bodyfat, and are exceptionally strong.
Pro athletes have low bodyfat, and are very strong.

You misunderstand me. It depends on your definition of "strong." Yes, compared to the average schmuck, all those people you mentioned are very strong. Anyone who lifts weights will get stronger. My point is, bodybuilders typically carry less bodyfat that powerlifters, but they are rarely as strong.

 

[Citruscide]

Ok, I'll explain it one more time... LOL

LOW Reps (at a weight you can only do that many of) of around 3-4 reps will work the class 2b and c muscle fibers... these are the larger of the muscle fibers... so naturally, when you hit them with the higher weight, lower reps, you'll make them grow... they are hit fully this way... you will get less effective growth in any other manner.

HIGH reps at a weight that demands it... 8-12 reps or so... will work class 1 and 2a muscle fibers... these are considerably smaller... but do account for some of the muscle size... so if you are always doing the low reps, you might want to consider doing the high rep workouts for a month or so to get some gains you wouldn't get otherwise.

In my experience, many people do around 8-10 reps regardless, and maybe ONE set go for the 4-5 reps. Very few people do a warm up or two and then knock out 3-4 heavy sets.

That being said, if you want to get BIGGER, go heavier... for the LOWER reps... push yourself... and it will come.

C-ditty (Always consult a physician before workouts if you have any preexisting medical condition)

 

[Zyglamail]

There is more too it than just reps if you ask me. Much of our strength comes from pure muscle recruitment. An average joe can only recruit about 10% of their muscle while an elite athlete can recruite 50%. The way to recruite fibers is low reps with heavy weights and long rests between sets so that actuall fatigue(or lack of glucose in the cell) doesnt limit what you capable of doing. Higher reps are generally associated more with hypertrophy but in my opnion the hypertorphy is caused by fatiguing the muscles and this can be done equally as well(if not better) with low reps as it can be done with low reps. The trick for using low reps is to significantly shorten the rest between sets from lets say 3-5 minutes down to 30-60 seconds.

 

[coolcolj]

8 sets of 3 with a heavy load will give you more pure muscle growth than 3 set of 8 with a moderate load.

 

[Manu]

8 sets of 3 with a heavy load will give you more pure muscle growth than 3 set of 8 with a moderate load.

What is the time of rest in bettwen series when you do a workout like that?
And what do you call this type of training? can you show me a sample workout?

 

[win_s]

Thanks for the replies guys. Very informative!!

 

[coolcolj]

What is the time of rest in bettwen series when you do a workout like that?
And what do you call this typt of training? can you show me a sample workout?

3-4 mins, depending on the exercise and the person doing em.

use a load that allows you to do all sets. Going close to failure on the last set, but you shouldn't fail. Move the weights fast though.

Well I would call this power and strength training
It targets the higher threshold fibers, and these guys grow the fastest and give you the dense look.

Well I wouldn only train one exercise like this. Other wise your CNS gets hit too hard and workout takes too long.
Most strnegth and power athletes train like this

 

[Manu]

Maybe you already posted some of that. I must hang around more here in the training board...
For example i use that in the pec day doing it in the bench press?
It is the type of workout to do once a week?
Sorry for so many questions...

 

[coolcolj]

Yes mainly for big compund moves. Although I have used it on dumbell curls in the past

 

[JOKER47]

3-4 mins, depending on the exercise and the person doing em.

I find it interesting that this amount of time between sets is very different from what Zyg was just talking about with regards to high weight/low reps sets.

Anyone have some technical input to the time between the sets mentioned here?


Joker

 

[coolcolj]

Its just so you can keep your CNS working at full effeciency otherwise you'll have to drop poundage every set, which means your lifting tiny overall poundage - meaning total degraded proteins is smaller

 

[prime22]

Now I was wondering if the high weight and low rep training would be effective for someone looking to reduce fat. Anybody have any experience in this one?

 

[win_s]

I was wondering the same thing. Maybe the high weight, low rep scheme will boost your metabolic rate, so that you will burn more calories all day.

 

[Zyglamail]

I find it interesting that this amount of time between sets is very different from what Zyg was just talking about with regards to high weight/low reps sets.

Anyone have some technical input to the time between the sets mentioned here?


Joker

High weight/low rep training with a long rest is what I consider CNS training. Your are working at high load lifts and working on your bodies ability to recruite more muscle fiber which means you sill be stronger. This also does cause hypertrophy but is not optimal for it. By having long rests, you allow atp to be restored, lactic acid to be removed and overall muscle fatigue to diminush which means the next set you can almost give it 100% again.

For hypertrophy you need to work in a fatigued state. This is usually done one of two ways. Stay with heavy weights and low reps, just significantly reduce rest period between sets. Or, simply do a lighter weight for more reps.

 

[tzan]

Now I was wondering if the high weight and low rep training would be effective for someone looking to reduce fat. Anybody have any experience in this one?

The amount of reps and or sets has very little to do with losing bf. It's all about DIET!!

 

[jboy]

Regarding the questions about reduction body fat. It takes a tremendous amount of calories to lift heavy weights, but most of the calorie burning benefits of weight training come from the recovery process that takes days to complete. Your body will require many calories and nutrients to rebuild after such a taxing workout. Not to mention the fact that for every 5 lbs. of muscle you gain, you'll burn an extra 250 calories/day. So yes, I personally believe that low reps and heavy weights are just as effective as higher reps at reducing body fat (if not more so). Higher reps might (key word) burn a few more calories in the gym, but I believe that the longer term benefits are not as great as with lower reps and heavier weights.

 

[zackdarnell]

I say go heavy, no matter what.

 

[win_s]

I say go heavy, no matter what.

That's what i do!