Higher reps scheme

[anthrax]

I am on a full body program

For way too much time I have been doing sets of 2-6 reps

Is there any benefits in changing to a 10-12 reps per set program (with obviously less weight and/or less sets) apart from the fact that the parameters change?

My goal is strength and size

 

[SgtSlaughter]

benefits?

Better strength in a higher rep range.
Something new - anti-boredom
Cardio like lifting, supersets more easily incorporated
Possible new growth with hypertrophy (over strict strength) like training

 

[silver_shadow]

increasing your 10 RM (for instance) and then going back to lower reps, within a few weeks you should be on course to increase your low rep maxes as well. this is a great way to prevent plateauing too quickly. and then strength + caloric surplus = size.

 

[jpt]

you really should alternate i think.....lift heavy for like 10 weeks to gain strength and power....then do a light cycle if you will for 6 weeks to induce deep muscular hypertrophy. i think alot of strength athletes forget to incorporate this into their lfiting schemes. higher reps are important for developing red muscle fibers....essentially you'll eventually progress to the point where your lifting heavier weight for more reps on the light cycle.

 

[Protobuilder]

I think that's probably sound advice ^^.

I'd be a little cautious (worried? LoL) about not doing ANY low rep work for 6 weeks though. I might work up to a heavy single, double, or triple at least once a week and then follow it w/ high rep sets.

 

[silver_shadow]

I think that's probably sound advice ^^.

I'd be a little cautious (worried? LoL) about not doing ANY low rep work for 6 weeks though. I might work up to a heavy single, double, or triple at least once a week and then follow it w/ high rep sets.

yep, anything above 85% of 1RM would be good for maintaining strength.

 

[anthrax]

Thanks guys!

I'll give it a try

I may have to change some of my exercises like front squat that can hardly be done for more than 5 reps ( at least fro me)

 

[Creepusmaximus]

I'm of the school of thought that you should switch up and do high reps for a few weeks once in a while. Helps a lot with endurance too.

 

[muscelove]

well im also an advocate of few weeks of high few weeks of low. Ive always been under the impression that higher reps are better for size 8-12 where as lower reps 2-8 were better for strenght