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Getbig Bodybuilding Boards => Training Q&A => Topic started by: cwick304 on February 18, 2007, 05:38:13 PM
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I am wondering, does reps make you just as strong as doing heavy weight, I mean after all you do get sore so it has some affect somewere I am sure..But what do you do??
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to get strong. you need heavy weights and low reps..using the compounds..
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both.. its called conjugated periodization. Main focus is on strength (low reps), but medium-high reps are thrown in there to maintain size (also stamina to a certain extent).
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Seems to me heavier weights (relative to the lifter) builds muscle w/ a whole lot more integrity.
It holds up better to lay-offs, or stress, or a sick spell over time.
Very few guys can go full blast always. Louie Simons's "conjugate" method from West Side Barbell is worth a look see for anyone still looking for more mass.
More strength = more reps w/ a lighter weight in 6-10rep range = new muscle.
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Definitely weight! I use the max-ot approach to lifting, and I have grown like never before. I always keep in a rep range of 4-6.
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fairly heavy weights with fairly high reps,....it`s not only a physically thing, it`s also a mental thing.....
(Ronnie Coleman is a good example for training that way)
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mix it up !
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Definitely weight! I use the max-ot approach to lifting, and I have grown like never before. I always keep in a rep range of 4-6.
That's a naive way to think. What do you say to those who use the 8-15 rep range and grow and have joints that don't break down? Mixing it up is key. Your reps will hurt you in the long run.
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That's a naive way to think. What do you say to those who use the 8-15 rep range and grow and have joints that don't break down? Mixing it up is key. Your reps will hurt you in the long run.
Genius nothing naive about it at all. Ive been at this game for 18 years. Ive done higher reps, lower reps heavy weight, not so heavy. Trust me bro Ive been around the block a time or two. I'm just telling you what works for me at this particular time in life and it works. What ever works for you more power to ya! Did you even read the subject? Let me type it out for you.
Reps or weight, What do you do? I just stated what I do. This is a discussion board, I'm not telling you what you need to do. I really don't give a fuck!
Oh by the way I have no joint problems what so ever, but thank you for your concern!
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If you've been training with very heavy weights for very low reps - try switching to lighter reps and going for 15-20 reps (at full intensity); you will be AMAZED at how sore you get from it.
VICE VERSA: If you've been training in the higher rep range - try switching it up to maximum weights and lower reps; again, you'll be AMAZED at how sore you get from it.
It proves the point that your body WILL adapt to whatever training stimulus you provide. Switching it up IS KEY!
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That's a naive way to think. What do you say to those who use the 8-15 rep range and grow and have joints that don't break down? Mixing it up is key. Your reps will hurt you in the long run.
i think it depends on the person.
some people have thicker joints and can handle the stress of the low reps.
however, i do have to question some of the max ot stuff.
4-6 reps on laterals, extensions, flyes, etc.
ouch and most likely ineffective.
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If you follow Max-OT to the letter it is very effective. Not everything is 4-6 just most things. Standing calf raises are 6-8, and cable rope crunches are 10-12. There are other various exercises that also require higher reps.
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You can increase Reps w/ a light weight FOREVER and not move up to the next pair of wheels on the bar!
You want to get strong? - you got to add more weight.
Want a secret- F'n chain and board press, move you to a new level. Increase the reps at the new level,
repeat!
You can pound away forever stuck at a level if you want. Talking wont add plate. And dont tell me when you can CONSISTENTLY Do the same reps w/ another set of wheels on the bar that you didnt get THICKER.
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i do both first 2 days focuses on strength
mon - upper 5x5,,bench,military....
tues - lower 5x5,,deadlift,squat....
thurs -push
fri -pull
sat -legs
all reps x12
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It's hard to know exactly what works for you, that's why you have to test. Right now I'm doing 8-12 rep range after proper warmup.
I suggest sticking with either 1-6, 7-13, or 14-20 rep ranges for 2 months each and see how you grow on each.
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Both.
Lower reps does not mean more injuries. Sloppy form with too much weight equals more injuries.
8)
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i start off with 20 reps and add weight progressivly until i can only do 1 or 2 reps
this usually takes me about 8 sets on each exercise so i only do 3 exercises per bodypart
bench
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I take a go big or go home approach to lifting. but what do i know im only 23 and have only been lifting for 2 years.
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mix it up !
bingo
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Do both but don't make the mistake to lower the weight to much,
if you're planning to do sets off 12/14/16 reps make sure the weight is heavy enough for the number of reps, definetely not more, maybe a little bit less.
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I feel everything from singles to 10 reps @ tops BUILDS thicker muscle.
20 reps for legs now and then. I usually like to go higher on legs. 8-12.
BUt Triples & sets of 5 make for strong and thick legs too.
Them high reps blow up capillaries max, but I just dont see it being as permanent of tissue
as the heavy beaten in shit produces. You can see it in different Tradesmens bodys and how they respond to particular work loads.
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i start off with 20 reps and add weight progressivly until i can only do 1 or 2 reps
this usually takes me about 8 sets on each exercise so i only do 3 exercises per bodypart
bench
You do 24 sets per bodypart??? That's a bit much ain't it?
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You do 24 sets per bodypart??? That's a bit much ain't it?
not really,my recovery time is pretty much instant,and i am as big as i want to get for the next year
and were in the hell are you getting 24 sets from?
bench
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and were in the hell are you getting 24 sets from?
bench
"8 sets on each exercise so i only do 3 exercises per bodypart"
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"8 sets on each exercise so i only do 3 exercises per bodypart"
Yep! That's where I got it!
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Yep! That's where I got it!
im sorry,i was all fucked up that day.i had to requalify with oc spray ;D
my eye is still fucked up
bench
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I started the 666 method(6 sets, 6 reps, 6 mins) and it's been kicking my ass. Actually had to take today off because my body is sore as hell after 2 days.
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Tell me more about this "666 Method". Sounds interesting.
Do you just do your sets of 6 as fast as possible, and what's ever left within that minute, is your rest period? So very short rests?
OR is it 6 minute rest periods so you can lift maximum weight each set?
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It's 6 sets of 6 reps with 30 seconds of rest. You can read up on it a bit here. http://www.bodybuilding.com/fun/beast36.htm And boy did I sweat like crazy!
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It's 6 sets of 6 reps with 30 seconds of rest. You can read up on it a bit here. http://www.bodybuilding.com/fun/beast36.htm And boy did I sweat like crazy!
Thanks man! That's a sweet article and has absolutely EVERYTHING you need to get started with it, including calculating your weights and workout journals! Very cool...