High reps lighter weight VS, Lower reps heavier ?

[SirDingo]

Ok, all you body builders, I am sure this question gets asked a million times, but curious of everyone's opinion on this.

I am 35yrs old, and started lifting 4 days a week again about 18 months ago, back in Spring 07, I weighed 165lbs, and am 5'11". I have been 165lbs most my adult life, more of thinner runner type body. Then I got serious 18months ago, and since then I now weigh between 185lbs-190lbs. But I still feel thin, like my arms and chest don't look that much bigger, and shoulder should be rounder more defined.

Anyways...now to my point, I have tried a few different routines, first last year did the 5x5 and that helped pack on some weight, and got me a little bigger, then after that I looked for a different routine.

Then I read about the "Omega Project", and long story short that, not too give it away, but is a high rep routine, lighter weight of course. So most sets are pretty intense due to very high reps, and increase the weight each set. Sometimes Omega would say do 5 sets or even 6 sets sometimes. And as crazy as those high reps sound, that got me bigger much faster than 5x5 did. The Omega program seemed to do a very good job for me.

Now I stopped the "Omega program in Summer, and went to a hybrid made by Tennessee Mike, which was sort of a mix of 5x5 + Omega, so compound were like 1x10, 1x5, 1x5, 1x5, 1x3, and Isolated 2x10, 2x8, 1x6. And that worked ok this Summer, but I feeling like am hitting a wall with that routine, and got a little bigger doing that, but not like I gained as much with "Omega"


So if looking to just get more defined muscles, gain a little more weight, but mainly have that body builder look, with shoulders swelled out, and arms beefier, and chest more defined ? I don't really have that yet I think. Is the higher rep routine better, or 5x5 style ?

 

[ExtraMile]

Dont overlook back and legs though.

 

[SirDingo]

Dont overlook back and legs though.

I do Squats and Deads of course for sure. My whole point to this thread, is asking should I go back to the Omega Project style of thinking for lifting, which is much higher reps with lighter weight, or stick to the lower rep heavier weight idea ?

I have already gained a good 20lbs since seriously got back into lifting 18 months ago, so I just want to pack on little more weight not that much more.

What I really want is my muscles to start looking more full or round, not just big, but have a nice definition and shape to them. Is a higher rep lighter scheme better for that compared to low reps and heavy weight ?

 

[timtim]

research periodization. tudor bompa has alot of info on this. set up a 6 month training cycle for yourself where you move from phases of high rep/light weight to low rep/heavy weight. the phases should be 2 to 3 weeks. after 6 months you can them set up another cycle which hits the muscle fibers you predominantly have in the best way.

 

[heavydutyhit]

Bro listen..., read to yourself what you wrote there. Pretend that it was someone else's post. Would you not tell them to stick with what works? Omega knows his shit, and if his program worked for you, why would you stop doing it? Especially since you are a beginner, I would continue doing what worked over and over again, with a whole week off from training every 8-12 weeks. Once it stops working, ask Omega what to do next. Seeing as it is his program, he would be the one to ask what the next logical step is to his training philosophy right?

 

[OMEGA]

Bro listen..., read to yourself what you wrote there. Pretend that it was someone else's post. Would you not tell them to stick with what works? Omega knows his shit, and if his program worked for you, why would you stop doing it? Especially since you are a beginner, I would continue doing what worked over and over again, with a whole week off from training every 8-12 weeks. Once it stops working, ask Omega what to do next. Seeing as it is his program, he would be the one to ask what the next logical step is to his training philosophy right?

THANKYOU

The OMEGA project gets more and more specialized over time once I become famliar with the client Long term

So Sir D if you got results first run we can always bring more to to the table each time!

 

[SirDingo]

THANKYOU

The OMEGA project gets more and more specialized over time once I become famliar with the client Long term

So Sir D if you got results first run we can always bring more to to the table each time!

I won't reveal Omega's awesome program in great detail, but the gist of it is way different than the typical 5x5 stuff most people recommend. Very extreme high rep stuff, and not ball busting or injury causing 5x5 heavy stuff. I am one of those tall/thinner types hard to gain weight and muscle, and after two rounds of 5x5, one program last year, and now again this Summer my body doesn't respond as well for some reason, but Omega's program did seem to be better suited for me. I think the higher reps just does more for me ?

Not that his program is weak, by no means, it is actually tougher than any 5x5 program, just totally different thought involved, and I am starting to think he is actually 100% correct

I did Omega's program beginning of this year until Spring and did see I think my biggest improvement, then after I kept doing it, I either got bored I stopped seeing results after like 6 months straight, so I switched to a hybrid routine sort of Omega + 5x5, and that gained me another 5 lbs or so over this Summer, but now that program 4 months later has me hitting wall again.

So I think I will dust off my old Omega routine from January amd start it up again and see how that goes

 

[ceo]

What will do most to help you gain weight is to...EAT...MORE...FOOD!!!

When you can put away 5000-6000 cals/day with 400-500 grams of protein, and still be doing whatever was working for you in the gym, you won't be complaining about not being able to put on weight.

Now, stop eating like a girl scout and go have another meal and a shake!

 

[SirDingo]

What will do most to help you gain weight is to...EAT...MORE...FOOD!!!

When you can put away 5000-6000 cals/day with 400-500 grams of protein, and still be doing whatever was working for you in the gym, you won't be complaining about not being able to put on weight.

Now, stop eating like a girl scout and go have another meal and a shake!

The weight gain I am not complaining about. Since I started lifting serious back like 18 months ago, I have gained a solid 20+ lbs. I just want to gain a few extra lbs, not much more.

Now I am looking to get more defined, or look like a body builder. Right now after doing a Summer of 5x5 I look fuller/thicker but not built, my chest and shoulders and arms don't look like a hardcore weight lifter yet, not really looking to get too much bigger, but want the body parts to start showing off the hard work.

Probably doesn't help my cardio routine sucks, or I skimp on that the most.

 

[ceo]

The weight gain I am not complaining about. Since I started lifting serious back like 18 months ago, I have gained a solid 20+ lbs. I just want to gain a few extra lbs, not much more.

Now I am looking to get more defined, or look like a body builder. Right now after doing a Summer of 5x5 I look fuller/thicker but not built, my chest and shoulders and arms don't look like a hardcore weight lifter yet, not really looking to get too much bigger, but want the body parts to start showing off the hard work.

Probably doesn't help my cardio routine sucks, or I skimp on that the most.

well hell, after 18 months you don't look like a bodybuilder? Better take up knitting!! LOL! I guess we can safely assume you don't have Phil Heath's genetics then.

Be patient. Keep doing what is working. The only true way to measure progress is by adding pounds to the bar. Sometimes you hit a plateau in body weight, but as long as you can keep getting stronger, and keep taking in at least 2 grams of protein per pound of bodyweight, you will grow. My growth usually comes in spurts. I'll be at a certain weight for several weeks, but I'm still adding weight to the bar. Next thing I know I step on a scale and I'm 3-4 lbs. heavier. The next week I'm another 2 lbs. heavier. I may put on 5-10 lbs in a short burst, then not gain for 3 months.

Since you said you were getting thicker with the 5x5, I would ask why you're not still doing it?

As for your muscles "showing" better...that is a function mostly of your diet. But, it's hard to gain muscle and cut fat at the same time. If you're happy with teh weight and musculature you have now, then start shedding the fat...otherwise, fuck what others think and keep getting bigger.

One last thing, if everyone could look like a bodybuilder after only 18 months of lifting weights, you'd see a shitload of huge, ripped mofo's walking around. It just doesn't happen that way bro.

 

[b fold the truth]

Omega knows his shit, and if his program worked for you, why would you stop doing it?

I was about to post the same thing!

I really have no idea who OMEGA is beyond seeing some posts of his and his training services offered...but he seems to get results every single time.

If I had whatever money he needed, I would be on the phone with him right now getting his advice and taking notes like my life depended on it.