Low Reps....High Reps....????

[Evil_Frisky]

Having a doozy of a time getting my body to adjust to training with higher reps. I'm about to lose it! I trained for years doing no more than 10 reps.. sometimes a pyramid of 10-8-6 upping my weights then when at a stand still on that weight doing it for 10-10-10 the upping weight.. so on... Then training PL'ing I'd do even less reps but more weight and sets... with more rest.

Now that I'm trying to up my reps my body wants to just shut down. I've been working my way up to now where I am doing 15-20 max reps depending on the body part. I can pull off the 20 for smaller muscle groups but tend to struggle and near black out on the bigger muscles.

I've lowered the weights... rested a little longer... adjusted a few things and its still kicking my ass.

For instance: Leg extensions.... I can push out 110- sometimes more for 8-10 rep 3 sets.. but getting my legs to push more than 15 with half that weight and my entire body is shaking... seeing black dots and all that good stuff.. LOL grrrrrrrrrrrr

I know I am working different muscle fibers ... Just how long can I expect for my body to be stuck in this rut?

 

[The Shadow]

Ahem



Tut

 

[Evil_Frisky]

Ahem



Tut

Followed that strictly. Only area I am having trouble doing it is shoulders... Military presses, for some reason the slower the movement the more pain I feel and some grinding.

 

[The Shadow]

Dont do the presses....


switch to machine or dbs

 

[Evil_Frisky]

Dont do the presses....


switch to machine or dbs

oU... Sorry got confused.. I use only db's . Then I normally do them first which I will switch up this next shoulder day. By the time I finish the presses and get to my other shoulder work It hurts like hell.


The TUT has helped me tremendously in the growth dept... I've been training my upper body hard with it and I finally feel I am balancing out a bit.

Just started Legs again with the TUT.. growth I don't think is an issue here.. we shall see as I start leaning out a bit.

 

[The Shadow]

hmmm...good

think HIGHER TUT for legs



do allyour laterals for delts then add the db presses in last with reduced weight

 

[Evil_Frisky]

hmmm...good

think HIGHER TUT for legs



do allyour laterals for delts then add the db presses in last with reduced weight

hmmm Ok! How High?

Gonna do Shoulders Sat with this plan and see how it goes. My right shoulder is worse than my left .. I only feel the pain when lifting.. I've had a few people check my form etc and doesn't seem to be an issue.

 

[The Shadow]

hmmm Ok! How High?

Gonna do Shoulders Sat with this plan and see how it goes. My right shoulder is worse than my left .. I only feel the pain when lifting.. I've had a few people check my form etc and doesn't seem to be an issue.

60-80 seconds per set

 

[Evil_Frisky]

60-80 seconds per set

Then drop my reps back down right?

 

[Sassy69]

Just for comment, and note I've done this with all my contest prep in the past, getting to the last few weeks of pre-show, I increase my reps and don't worry about the weight. For ex, I am now on sets of 100 reps and I drop the weights as I need to keep going.

 

[Evil_Frisky]

Just for comment, and note I've done this with all my contest prep in the past, getting to the last few weeks of pre-show, I increase my reps and don't worry about the weight. For ex, I am now on sets of 100 reps and I drop the weights as I need to keep going.

Yowza... 100 total right ..... or 3 sets of 100?

Still that a lot of reps! I'm getting there as I get closer. Quite a few peeps at my gym competing in july and they help out here and there if they see me doing something with wrong timing... A couple guys have told me to drop my weight up my reps etc... My main reason for giving it a go so soon... and building up to getting where you are.

The exercise that kills me the most on high reps is leg extensions. Damn.. just shoot me ... LOL

 

[The Shadow]

Then drop my reps back down right?

no...keep all sets for legs in that tut range for now....

 

[Evil_Frisky]

no...keep all sets for legs in that tut range for now....

I'm doing 15 reps at the least for ... say.... squats. 3 sets not including my warm up. So doing this would make my TUT for each rep still below 6. Is this right? But instead of doing the 12 i'm doing the 15 which makes my TUT higher...

Do I have this right?

 

[The Shadow]

I'm doing 15 reps at the least for ... say.... squats. 3 sets not including my warm up. So doing this would make my TUT for each rep still below 6. Is this right? But instead of doing the 12 i'm doing the 15 which makes my TUT higher...

Do I have this right?

why not sets of 20 reps....2 seconds up...2 seconds down....

 

[Evil_Frisky]

why not sets of 20 reps....2 seconds up...2 seconds down....

hmmmmmm sounds good! Gonna try that Sunday.

Take a look at this tell me what you think. I'm doing a 5 on 2 off split...

It comes out different every week as to what I train on each day... Some weeks I end up training something twice.

so like

Mon- Back Bi's (cardio)
Tues- Chest, Tri's (abs)
Wed- OFF
Thurs- Shoulders- Traps (cardio)
Friday- Legs (abs)
Sat- OFF (cardio)
Sun- Back Bi's

Just an example... I'm winging it right now but come summer time i'll be able to set something in stone as to what days are for what. I don't want to over train but I also want to kick ass while I still have some energy and my diet isn't cut hard.

Cardio only 3-4 days a week right now but will up it later as I see fit.

 

[Sassy69]

Also a note about significantly increasing reps, part of it is conditioning. For ex, I thought I was pretty studly when I was doing sets of 15 at 100 lb on the butt blaster. I now do 4 supersets of assisted pull-up, leg curl, butt blaster and abductor where the butt-blaster is the whole stack (150 lb) for reps of 50/40/30/20. I do as many as I can on one leg, then switch, keep switching until the total rep count is complete. Initially I was doing 15, then 10 at a time. Now I'm up to 25-30 at a time. Also I've been doing the 50/40/30/20 sets for a couple weeks. From here on in I believe everything will be jacked up to 100 reps, multiple sets, but number will vary w/ superset, exercise,.

 

[Evil_Frisky]

Also a note about significantly increasing reps, part of it is conditioning. For ex, I thought I was pretty studly when I was doing sets of 15 at 100 lb on the butt blaster. I now do 4 supersets of assisted pull-up, leg curl, butt blaster and abductor where the butt-blaster is the whole stack (150 lb) for reps of 50/40/30/20. I do as many as I can on one leg, then switch, keep switching until the total rep count is complete. Initially I was doing 15, then 10 at a time. Now I'm up to 25-30 at a time. Also I've been doing the 50/40/30/20 sets for a couple weeks. From here on in I believe everything will be jacked up to 100 reps, multiple sets, but number will vary w/ superset, exercise,.

Damn.. thats intense!

Its a whole nother world when you jack those reps and sets up.. makes me feel like the weakest woman alive..

I got up from my leg extensions yesterday not even coming close to what I wanted to hit which was 20reps.. (gonna lower the weight againg next week) and Saw stars big time. Only time I'd had that happen to me that bad was when I did 300lb squat for a one rep max.

 

[The Shadow]

do sets of 20 reps....4 seconds each