you can make better gains

[kagenical]

I certainly saw better recovery and tissue gains when I started doing low weight high rep sets at the end of my workout. Up to 15 reps for isolation exercises.

There is some science that says these types of workouts are better for protein synthesis as well,
PLoS ONE: Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

But doing ONE or the OTHER is silly. It's like focusing only on the flat bench when you have so many exercise options.

 

[jcmbbfuture]

Yeah that rings a bell, I remember reading an article a whole back about "load time" where they reckoned the amount of time a muscle is supporting a load has an effect on development. I don't remember everything but the idea seemed to be you could push a relatively light weight really slowly and get comparable strength/mass gains..

Yeah. Another way to put it is "time under tension" Ultimately more time under tension equals more sarcoplasmic stimulation. (To a certain degree) You can manipulate rep speed to make six reps equal the same amount of time it takes another person to do ten or twelve. On the other side, just because someone is doing more reps than u doesn't mean they are getting more stimulation if your muscles are experiencing more time under tension during your set.

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[stevesmi]

I certainly saw better recovery and tissue gains when I started doing low weight high rep sets at the end of my workout. Up to 15 reps for isolation exercises.

There is some science that says these types of workouts are better for protein synthesis as well,
PLoS ONE: Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

But doing ONE or the OTHER is silly. It's like focusing only on the flat bench when you have so many exercise options.

I like to start out heavy, then go lighter. so i agree both are good. but if you go heavy if you are not doing the exercise correctly then its pointless which is what happens a lot of the time.

just throwing a couple reps of heavy weight around is one thing.. but getting in a solid workout ripping up your muscle fibers is another

 

[obsessedwliftin]

Ok let me ask this. What about lifting heavy weights for alot of reps? My body seems to respond best to high volume routines going up to say 85% of max. Pyramid style. And I keep most of my rep ranges anywhere from 10 to 15 depending on the exercise. I think too often we try and disect this and that. Lift heavy shit alot of times and you will grow. With proper form of course and heavy being relative to the individual.

 

[mryar]

Opposite to common sense, the type of muscle built by bodybuilders isn't the strongest. Type 2a muscle fiber is the most massive which is why bodybuilders "choose" that type (via their training)

From wikipedia. Notice High amounts of type 2b found in bodybuilders is "short term anaerobic"

If you want to be a bodybuilder, lift in sets of 5-10 and do plenty of sets (as this creates type 2a).

 

[thelocal]

i like the way i look with heavy weight low rep(max ot) training but i feel a better pump with med weight and about 12-15 reps vs me normal 4-6

 

[Sherk]

My shoulders responded very well to radars post. I use to lift heavy with my shoulders and got reasonable results but still wasn't happy. I felt they still lagged compared to the rest of my body. I switched to light weight high rep for 7-8 sets per exercise. My shoulders blew up with that routine.

 

[jcmbbfuture]

Ok let me ask this. What about lifting heavy weights for alot of reps? My body seems to respond best to high volume routines going up to say 85% of max. Pyramid style. And I keep most of my rep ranges anywhere from 10 to 15 depending on the exercise. I think too often we try and disect this and that. Lift heavy shit alot of times and you will grow. With proper form of course and heavy being relative to the individual.

I like this outlook and for me it works. You get the best of both worlds. Lots of forced reps and drop sets help complete the muscular onslaught. Branch warren style powerbuilding! I love it!

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[stevesmi]

Opposite to common sense, the type of muscle built by bodybuilders isn't the strongest. Type 2a muscle fiber is the most massive which is why bodybuilders "choose" that type (via their training)

From wikipedia. Notice High amounts of type 2b found in bodybuilders is "short term anaerobic"

If you want to be a bodybuilder, lift in sets of 5-10 and do plenty of sets (as this creates type 2a).

the thing is we don't know what muscle fibers we have genetically unless we were to do an autopsy.

 

[mryar]

the thing is we don't know what muscle fibers we have genetically unless we were to do an autopsy.

Naturally (people with no lifting experience) are like the control in the chart. Lots of type 2b. So when they need the muscle, its strong, but its not used very often.

Training changes what type of muscle fibers a person has. Lots of volume makes type 2a. Versus low volume, heavy weight makes type 2x and or 2b.