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"Must do high reps for Bodybuilding"

Gladiola

Gladiola

New member
"Must do high reps for Bodybuilding"

This according to the trainer at Gold's who "wants to put me on stage" & thinks I'd "make a great project" he's done comps himself.

He's advocating sets of 15+ reps & way more sets than I currently do - like 20 sets for chest, for example (I do 12: 3 exercises, 4 sets each).

According to the post by Realgains, he's an idiot. He has a great physique & *claims* to be natural.

I still thought anywhere from 8-12, maybe up to 15 for lower body was ideal, not more than 15. Am I off????
 
I was a project once. Still healing from it.

I'm sure you already know my opinion on the rep issue. Variety is the spice...

:)
 
OK just my .02, I would say you know your body, Don't let anyone tell you other wise. Do what works for you. I can't imagine doing more that 15 reps. I at present do drop set starting with 10reps --- down to 6. 20 sets for chest OMG that is alot of sets.

do what works for you, ;) And when you do get on stage, keep us updated on the outcome, I am sure he is right about that, You would do great. Good Luck


lovemymuscle
 
vinylgroover said:
Anyone that can grow off 15 reps is on steroids. FACT
Click to expand...
That's what I thought!!! When chatting with this dude, he mentioned some of the big guys (Tom Platz, maybe?) & talked about them doing 50+ & having huge legs.

Of course I replied, "there's no point in even examining their training routine - what makes them grow would prevent others from growing!!!"

I can see 15+ *sometimes*, but shit, basic PHYSIOLOGY is that when you get to 15+ you're doing muscular endurance training & hitting the slow twitch muscle fibers, which are smaller in size than the fast twitch in any case- so you can't gain size on high reps!!!

Yeah, I wouldn't be a "Project" - I'd just take some of his advice, like posing, & a few cool new moves, & utilize my own knowledge the rest of the way.
 
I think he got his info from studying the old bodybuilding methods. Corey Everson used to do 20-30 sets per bodypart; but she wasn't exactly natural, was she? If you factor in cortisol production alone, that's reason to NOT do the 20-30 set approach. If your body starts producing cortisol after 40 minutes or so of intense training, why keep training past that window?
 
20-30 sets does seem like an awful lot for each bodypart. I can see training the larger muscle groups for higher numbers of sets but can you imagine doing 30 sets for shoulders????? The rep issue, I agree to do with what works for you. I like to work with a little higher reps for a muscle group like triceps but I like to get a really deep in the muscle burn....but again, that's just for me.
I think this "trainer" sounds like a meathead!
 
Well.....research indicates tht hypertrophy is maximized in a total TUT of 40-60 seconds per set......so 15 reps with a 2 second concentric and eccentric and no pause will barely fit into this range
 
If you are preparing for bodybuilding competition, 15+ reps seem too much, I don't think too good for gaining size
 
Chad Waterbury has written a few articles about performing "100 Reps to Bigger Muscles". He believes that, sometimes, more can be better.

I've tried a few of his recommendations. Such as 100 pushups (I do knuckle push ups) and did see a improvement in my bench (and pecs, tris). Next, I'm going to try the "100 reps" theory for my calves.

I would say that a higher volume approach, at times, can be a nice change of pace. You know, to pick up a lagging bodypart or for a mental kick in the ass. But, to a drug-free competitor in need of added mass, to perform high volume training only occasionally.
 
I personally feel that bodybuilders need to stay heavy throughout their entire dieting phase. I my opinion swithching to an all high rep program looses intensity and strength which are both critical to keeping your muscle mass in any calorie defficient diet. However precontest I love adding in supersets and drop sets. I often hit 50-100 reps, but the weight is decreasing. Usually if you can do 50 reps of an exercise it is way to easy. Dropsets insure you are ripping up every last fiber.

I think you should be doing sets of 6, 8, 10 ,12, 20, 30 ,50...you get my point. Dont let him talk you into "high reps gives you cuts, because that is complete bullshit. I can stay at 8 reps/set and still get striations in my muscle.

I am w/ Spatts...always spice it up.

I do think you can handle 15-18 sets for big muscle groups and 10-12 for smaller ones. But If you are going all out sometimes 10 ggod sets is all you need.

I tossed my cookies today in my leg workout after a 5 set drop set on the leg press...its been 4 hours and I still can't see straight. I only did 10 sets of legs and can hardly walk!
 
high reps DO give you cuts.....indirectly.....they generally will increase respiration rates and they increase training time...which burns calories.
 
"I only did 10 sets of legs and can hardly walk!"

I can do it with fewer sets than that, assuming you can make it through without heading to the can.

W6
 
Cornholio said:
high reps DO give you cuts.....indirectly.....they generally will increase respiration rates and they increase training time...which burns calories.
Click to expand...

could you do the same thing with heavier weight & fewer reps or do a circuit to increase/maintain a higher heart rate?
 
W6, is that WITHOUT forced reps, drop sets, rest pause, etc? Because I can do legs in 10 sets or less only if I include those techniques - or long eccentrics, pauses, etc.

And, not being funny or anything, but I have the feeling guys get nauseous on leg training more easily than women, judging by the number of posts about it on the training board. I've worked with my trainer to the point where I literally can't control my leg muscles, and actually dropped to the floor when I got off the machine, (ha ha - I was pretty surprised!) but no nausea .... more like elation (well, after the initial heavy panting).

Glads, I can see a place for high volume work now and then, like slinky said. I had good results doing 10 sets of 10 with 10 sec breaks for calves, and occasionally do the W6 50-rep leg press set, and often do drop sets, which technically is high volume, but allows you to keep the weight heavier. I can't see doing that many sets though, with that many reps. It sounds tiring. I mean - I used to do 12-16 sets per body part, then had that whole long discussion here a few months ago, about volume, and have since cut the number almost in half, with great results. Who knows, maybe just the change was what caused the results, but I certainly feel I can perform more intense, efficient workouts these days.
 
Typically I do a POF routine....4 sets on midrange, 3 each on contracted and stretch positions
 
Nonerz said:


could you do the same thing with heavier weight & fewer reps or do a circuit to increase/maintain a higher heart rate?
Click to expand...

I like circuits a LOT for a cutting phase....but let's face it - that is bascially a high reps giant set.....
 
JJFigure said:
I think he got his info from studying the old bodybuilding methods. Corey Everson used to do 20-30 sets per bodypart; but she wasn't exactly natural, was she? If you factor in cortisol production alone, that's reason to NOT do the 20-30 set approach. If your body starts producing cortisol after 40 minutes or so of intense training, why keep training past that window?
Click to expand...

If you're doing 20 sets of 15 rep sets it may be high volume, but in terms of intensity of effort, it's probably less taxing than say 10 sets of 8 rep sets using maximum weight.

That is the point. Volume in itself doesnt really tell you much. The key is intensity.

Can you be intense when doing 15+ reps even if you're doing 20 sets. Maybe you can, but the tiredness/fatigue you will feel will be cardiovascular rather than muscular.
 
VG, I have reviewed your posts, and am still unclear onyour stance.

You said: Anyone that can grow off 15 reps is on steroids. FACT

Are you saying that a natty needs more than 15 or less than 15?

You said: i honestly can't see how the average individual can grow on a 15+ rep scheme.

Are you saying that individual needs alot more or alot less than 15?
 
spatts said:
VG, I have reviewed your posts, and am still unclear onyour stance.
You said: i honestly can't see how the average individual can grow on a 15+ rep scheme.

Are you saying that individual needs alot more or alot less than 15?
Click to expand...

...she is saying that she disagrees with her trainer who thinks that more than 15 reps per set is necessary to grow.
 
vinylgroover said:
Anyone that can grow off 15 reps is on steroids. FACT
Click to expand...

....VERY untrue statement...whil emost grow better with a lower rep scheme.....with a total reps TUT of 3 seconds and going to failure - growth is very possible.
 
spatts said:
VG, I have reviewed your posts, and am still unclear onyour stance.

You said: Anyone that can grow off 15 reps is on steroids. FACT

Are you saying that a natty needs more than 15 or less than 15?

You said: i honestly can't see how the average individual can grow on a 15+ rep scheme.

Are you saying that individual needs alot more or alot less than 15?
Click to expand...

Sorry....i thought i was clear. I'm saying that the average natural lifter needs less than 15....much less in order to stimulate growth.

Someone on steroids is obviously more inclined to be able to do that. Sure there may be the odd genetic freak around who can, but for most, unless you are overloading the muscle ie 5-10 reps (or less), how can you stimulate growth.
 
So maybe I missed something, but to gain strength and mass you need to do atleast 4+ sets of 15+ reps? How much weight (range of weight) are we talking? Sometimes on my measly 3 sets of 15, my muscles feel like they are gonna burst!
Do you end up spending 5 hours in the gym!?!?!?:eek2:
 
To gain strength, your time under tension (TUT) s/b 20-40 seconds - probably 5 reps or less, depending on your cadence. To hypertrophy, your TUT s/b 40-70 seconds - probably 12 reps or less, depending on your cadence. If you have a very fast cadence, you could maybe get by with 15 reps.

In other words, 4 sets of 15+ reps isn't the ideal way to lift if you're trying to gain strength and/or mass.
 
Okay, so I should do less reps and more sets with my TUT anywhere between 20+ seconds depending on my cadence? F
For example: 5 reps of 12 sets

Am I understanding this right:)

I have been wasting time!
 
You've gotta try what works for you. I wasted a lot of my time in the 6-8 rep range because thats what the guys at the gym told me to do. MY BODY responds better to higher reps and super/tri/giant sets. For legs I have to go for 20+ reps. 20 rep squats did more for my legs than squatting really heavy did. Give it a go. Find out what works for you. good luck!
 
I wouldn't increase your sets that high. 5 sets of 5 is one of the standards a lot of BBers use to put on mass. I actually do more of a PL format using different variation of sets/reps like 5x3s, 4x4s, 4x5s, etc. for my multi-joint movements, and sets like 3x6, 2x8 for isolation movements.
 
Thanks guys, I am learning sooo much from these boards!
Sometimes I just feel like I don't know what the heck I am doing in the gym as far as my routine (even though I track everything!) and I haven't really seen a change. So this is very helpful.
Main body parts I want to build are legs and bi's.
I do not feel like I had a good workout if I am not sore the next day!
 
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