Please Scroll Down to See Forums Below jhbulldog13
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When trying to put on mass is it better to lift heavier weight and low reps than to lift lighter weight and higher reps?
low reps vs high reps
- Thread starter jhbulldog13
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Some people claim it doesn't matter, some say high, some say low, some say mix it. One thing I feel you should do for sure though is mix up your wourkouts every six weeks. I personally do most of my sets in a 12,10,8,6,4 wait 10seconds drop 10 pounds and do eight more immediately after. Some weeks though I'll do straight sets of ten to twelve, some weeks, sets of 4-6. I think it just depends on what your body is reacting to at the time. If your muscles feel like they are going to burst because they are so full of blood you're on the right path.
coolcolj
New member
stuff rep ranges - think in terms of weights.
You can do 3 reps with a moderate weight or you could do 10, that's why I prefer to use percentage of 1RM.
Lift between 70-85% for Mass. >85% for strength and between 40-60 for power.
As far as reps go, use your imagination. You could with 70% of 1RM do 4x9, or 6x6 - it doesn't matter much. Total Load under tension is what counts, both rep scheme still give you the same 36 total reps and tonnage. You should vary the schemes though periodicly. All that matters is that Tonnage goes up over time.
You can do 3 reps with a moderate weight or you could do 10, that's why I prefer to use percentage of 1RM.
Lift between 70-85% for Mass. >85% for strength and between 40-60 for power.
As far as reps go, use your imagination. You could with 70% of 1RM do 4x9, or 6x6 - it doesn't matter much. Total Load under tension is what counts, both rep scheme still give you the same 36 total reps and tonnage. You should vary the schemes though periodicly. All that matters is that Tonnage goes up over time.
Last edited:
I like to start with 5 * 5 and plenty of rest ( 3-5 min) for the BIG exercises that allow for the most weight to be used:
- deadlift
- t-bar row
- squat
- millitary press or clean / jerk
- stldl
- benchpress
- weigted dip
- barbell curl
Like needsize i follow this up with assistence exercises. Difference is that I do more sets, actually some 10 * 10 (40-60 seconds rest only!) german volume training after the 5 * 5
examples:
CHEST
5 * 5 flat benchpress
10 * 10 incline benchpress
or
5 * 5 flat benchpress
10 * 10 dumbell flyes
Note: that i only substitute the second assisting exercise, the primary focus is to get stronger with the flat benchpress, which lays the basic foundation and allows for heavier 10 * 10 sets.
UPPERBACK (i train lowerback/deadlifts with hamstrings)
5 * 5 t-bar
5 * 10 chin
5 * 10 parallel grip pulldown
5 * 10 dumbell row or hammer row machine
(yeah back needs this much)
BICEPS
5 * 5 barbell curl
10 * 10 pick some biceps exercise
TRI
5 * 8 weighted dips (i feel that triceps need more than 5 reps)
10 * 12 pick some random triceps exercise
etc....
- deadlift
- t-bar row
- squat
- millitary press or clean / jerk
- stldl
- benchpress
- weigted dip
- barbell curl
Like needsize i follow this up with assistence exercises. Difference is that I do more sets, actually some 10 * 10 (40-60 seconds rest only!) german volume training after the 5 * 5
examples:
CHEST
5 * 5 flat benchpress
10 * 10 incline benchpress
or
5 * 5 flat benchpress
10 * 10 dumbell flyes
Note: that i only substitute the second assisting exercise, the primary focus is to get stronger with the flat benchpress, which lays the basic foundation and allows for heavier 10 * 10 sets.
UPPERBACK (i train lowerback/deadlifts with hamstrings)
5 * 5 t-bar
5 * 10 chin
5 * 10 parallel grip pulldown
5 * 10 dumbell row or hammer row machine
(yeah back needs this much)
BICEPS
5 * 5 barbell curl
10 * 10 pick some biceps exercise
TRI
5 * 8 weighted dips (i feel that triceps need more than 5 reps)
10 * 12 pick some random triceps exercise
etc....
May I add that after 4 weeks I switch from 5 * 5 to 5 * 3 (another great invention of needsize) and do 10 * 8 reps instead of 10 * 10
Difference is I don't wait until I hit plateau with 5 * 5 before I switch
I make some progress in 4 weeks, than quickly switch to 5 * 3 regardless if I could have made progress for another 2 weeks with the 5 * 5. I feel that the 5 * 3 actually at the end of the year means a stronger 5 * 5.
Difference is I don't wait until I hit plateau with 5 * 5 before I switch
I make some progress in 4 weeks, than quickly switch to 5 * 3 regardless if I could have made progress for another 2 weeks with the 5 * 5. I feel that the 5 * 3 actually at the end of the year means a stronger 5 * 5.
xsnrg
New member
thats weard,my reply is part of the quote.Last 2 paragraph are my reply
I agree with the 1RM therory.I just finished a book "Serious Strength Training" which is put out by Human Knetics.I hightly recomends it.
"The longer the muscles remain in tension,the more strongly activated the muscle's metabolism becomes.Which stimulates muscle growth to new highs"
I agree with the 1RM therory.I just finished a book "Serious Strength Training" which is put out by Human Knetics.I hightly recomends it.
"The longer the muscles remain in tension,the more strongly activated the muscle's metabolism becomes.Which stimulates muscle growth to new highs"
ThePolishHammer
New member
What CCJ said.
Accept I cant say ive done much work within the 40-60% range. However, for me 85% of my 1RM has been great for strength, and anything less has worked well for mass. 70% of my 1RM is best for mass in my expierience. But thats just me.
Accept I cant say ive done much work within the 40-60% range. However, for me 85% of my 1RM has been great for strength, and anything less has worked well for mass. 70% of my 1RM is best for mass in my expierience. But thats just me.
H
~HOUNDOG~
Guest
Recently been doing flat DB presses for 3-4 sets at 4-6 reps a set.
It's fucking amazing going all out at low reps to failure. Every week I gain at least 5 pounds and a rep or two from the previous week. However; this definately does not tone or build size but rather is for all out strength.
It's fucking amazing going all out at low reps to failure. Every week I gain at least 5 pounds and a rep or two from the previous week. However; this definately does not tone or build size but rather is for all out strength.
Ian King has a good book titled, "Get Buffed"
That book will answer pretty much any age old question like this and how many sets and what to work when...
If you look at some of his sample workouts, he sets them up as a 13 to 16 week program...although these are long weekers, they are designed for guys going natural as i see it...since not many of the board members are pushing 16 week cycles (If any).
Here is how he breaks down his firs routine:
W1-4: 10-12 reps
W5-8: 8-10 Reps
W9-12: 6-8 Reps
W13-16: 4-6 reps
This work out is designed to start you out, then as the reps decrease, you should be moving up in the weight....this would be the optimum for a beginner in my opinion...
For what he would call an increase in strength, he runs 1-5 reps, with this though, you have to use 90% to 105% of you 1rm. For what he calls his increase in absolute strength and size, he says to run 6-8.....
But, you must first, before you start to train, figure out what your one rep maxes are for the exercises you [plan to do for the body part you plan tyo work....
To many times you can go to thye gym and train and see guys repping out 205 for sets of 15...if they dont look tired, or blow through the next one, what do you notice, they will not grow...they are not using their muscles enough to wotk them and the short is that their muscles probably have adapted to the training they have done...
I am all for alternating your reps, but you must also alternate your routine. Don't hit the same exercises on the same days, and make sure you try to work in a new exercise for the body part you are working when you can.
you wont be able to get an exact answer for what you want...the only way you can do someone elses training, is if you are going to adapt their personality to say...If you want to have the same outcome as the guy you see in the gym, then try what he does...If not, tailor your own workout...
For me, i run 3 exercises per bodypart worked, and I run 5-8 reps at the desired weight....on every other week, I switch up to a 2 set of 5, set of 3, set of 2, and then max out after a warm up set....then I do that for the rest of the session...I never start below what i normally train with...wouldnt that be a waste....
You have to see what works for you...If you are new to the game, try the higher rep training to break your muscles in, then jump up and go heavy for lower reps to build over all strength...
And dont be afraid to rest between you sets...dependent apon what you want to do...use the following as a guideline for between set rest:
0-30 sec: 50% recovery: For general fitness, stability/control general strength
30sec-2 min: General strength
2-3 minutes: Near complete recovery: mix of strength and power
3-5 minutes: Near complete recovery: max strength, quickness and explosive power
5-10 minutes: Complete recovery: Max strength and explosive power
This does not mean sit around for 5 minutes...all this is , is a guideline to follow dependent on what you want to do for your reps/sets and what your end result is...I run the 2-3 minute gauntlet since I general;ly train heavy for power and strength...that works for me and allows me to keep at my 90-95% max for the duration and also allows me to go up when i do...
I am no pro, nor am I hercules, and most of this info comes from his book....But, I have read it several times and i love the info in it...It breaks down the age old questions into words I can understand, and also helped me out to come up with a routine that works for me....
And everyone definition of mass, I have found have different meanings...Mr.O has good mass, but so does Ed Coan. One is more cut and one is definately stronger...it also depends on what the look is you want...
E
That book will answer pretty much any age old question like this and how many sets and what to work when...
If you look at some of his sample workouts, he sets them up as a 13 to 16 week program...although these are long weekers, they are designed for guys going natural as i see it...since not many of the board members are pushing 16 week cycles (If any).
Here is how he breaks down his firs routine:
W1-4: 10-12 reps
W5-8: 8-10 Reps
W9-12: 6-8 Reps
W13-16: 4-6 reps
This work out is designed to start you out, then as the reps decrease, you should be moving up in the weight....this would be the optimum for a beginner in my opinion...
For what he would call an increase in strength, he runs 1-5 reps, with this though, you have to use 90% to 105% of you 1rm. For what he calls his increase in absolute strength and size, he says to run 6-8.....
But, you must first, before you start to train, figure out what your one rep maxes are for the exercises you [plan to do for the body part you plan tyo work....
To many times you can go to thye gym and train and see guys repping out 205 for sets of 15...if they dont look tired, or blow through the next one, what do you notice, they will not grow...they are not using their muscles enough to wotk them and the short is that their muscles probably have adapted to the training they have done...
I am all for alternating your reps, but you must also alternate your routine. Don't hit the same exercises on the same days, and make sure you try to work in a new exercise for the body part you are working when you can.
you wont be able to get an exact answer for what you want...the only way you can do someone elses training, is if you are going to adapt their personality to say...If you want to have the same outcome as the guy you see in the gym, then try what he does...If not, tailor your own workout...
For me, i run 3 exercises per bodypart worked, and I run 5-8 reps at the desired weight....on every other week, I switch up to a 2 set of 5, set of 3, set of 2, and then max out after a warm up set....then I do that for the rest of the session...I never start below what i normally train with...wouldnt that be a waste....
You have to see what works for you...If you are new to the game, try the higher rep training to break your muscles in, then jump up and go heavy for lower reps to build over all strength...
And dont be afraid to rest between you sets...dependent apon what you want to do...use the following as a guideline for between set rest:
0-30 sec: 50% recovery: For general fitness, stability/control general strength
30sec-2 min: General strength
2-3 minutes: Near complete recovery: mix of strength and power
3-5 minutes: Near complete recovery: max strength, quickness and explosive power
5-10 minutes: Complete recovery: Max strength and explosive power
This does not mean sit around for 5 minutes...all this is , is a guideline to follow dependent on what you want to do for your reps/sets and what your end result is...I run the 2-3 minute gauntlet since I general;ly train heavy for power and strength...that works for me and allows me to keep at my 90-95% max for the duration and also allows me to go up when i do...
I am no pro, nor am I hercules, and most of this info comes from his book....But, I have read it several times and i love the info in it...It breaks down the age old questions into words I can understand, and also helped me out to come up with a routine that works for me....
And everyone definition of mass, I have found have different meanings...Mr.O has good mass, but so does Ed Coan. One is more cut and one is definately stronger...it also depends on what the look is you want...
E
hey needsize....... here is my variation of your 5x5 workout.
for chest for instance.
4 exercises.....3 variations for each except for # 4.
#1) bench press. (flat-A/incline-B/decline-C)
#2) db flys. (/incline-A/decline-B/flat-C)
#3) db press. (/decline-A/flat-B/inline-C)
#40 pushups.
i do a three week cycle.
week 1: week 2: week3: week 4:repeat
Exercise #1) 5x5 4x5 3x5
#2) 2x10 3x10 3x10
#3) 1x15 2x15 2x15
no pushups. none 1x20
over 24 weeks here is how i break down the exercises #1/2/3 (the pushups dont have a letter because they never change.)
1)AAA - each group is done for the 3 week cycle above.
BAA
BBA
BBB
CBB
CCB
CCC
ACC
AAC
AAA-this is where you repeat.
i like it / what do you think............ plus this is a good idea of how to mix up high and low reps.
X
for chest for instance.
4 exercises.....3 variations for each except for # 4.
#1) bench press. (flat-A/incline-B/decline-C)
#2) db flys. (/incline-A/decline-B/flat-C)
#3) db press. (/decline-A/flat-B/inline-C)
#40 pushups.
i do a three week cycle.
week 1: week 2: week3: week 4:repeat
Exercise #1) 5x5 4x5 3x5
#2) 2x10 3x10 3x10
#3) 1x15 2x15 2x15
no pushups. none 1x20
over 24 weeks here is how i break down the exercises #1/2/3 (the pushups dont have a letter because they never change.)
1)AAA - each group is done for the 3 week cycle above.
BAA
BBA
BBB
CBB
CCB
CCC
ACC
AAC
AAA-this is where you repeat.
i like it / what do you think............ plus this is a good idea of how to mix up high and low reps.
X
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