Author Topic: Reps or weight, What do you do? (Read 3101 times)

cwick304 · « **on:** February 18, 2007, 05:38:13 PM »

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??

NoCalBbEr · « **Reply #1 on:** February 18, 2007, 07:08:21 PM »

to get strong. you need heavy weights and low reps..using the compounds..

haider · « **Reply #2 on:** February 18, 2007, 07:28:10 PM »

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).

trab · « **Reply #3 on:** February 18, 2007, 07:53:07 PM »

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.

4thAD · « **Reply #4 on:** February 19, 2007, 12:20:36 PM »

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.

Charlys69 · « **Reply #5 on:** February 20, 2007, 11:58:44 AM »

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)

ozman · « **Reply #6 on:** February 20, 2007, 07:22:12 PM »

mix it up !

Cap · « **Reply #7 on:** February 20, 2007, 07:27:21 PM »

Quote from: 4thAD on February 19, 2007, 12:20:36 PM

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.

4thAD · « **Reply #8 on:** February 26, 2007, 11:40:04 AM »

Quote from: cap86 on February 20, 2007, 07:27:21 PM

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!

WhiteHulk4 · « **Reply #9 on:** February 27, 2007, 07:31:02 AM »

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!

IceCold · « **Reply #10 on:** February 27, 2007, 10:19:02 AM »

Quote from: cap86 on February 20, 2007, 07:27:21 PM

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.

4thAD · « **Reply #11 on:** February 27, 2007, 04:11:32 PM »

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.

trab · « **Reply #12 on:** February 27, 2007, 05:25:13 PM »

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.

kh300 · « **Reply #13 on:** February 27, 2007, 10:19:12 PM »

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

GoneAway · « **Reply #14 on:** February 28, 2007, 07:29:05 AM »

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.

Overload · « **Reply #15 on:** March 06, 2007, 03:09:13 PM »

Both.

Lower reps does not mean more injuries. Sloppy form with too much weight equals more injuries.

benchmstr · « **Reply #16 on:** March 06, 2007, 07:35:24 PM »

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

william · « **Reply #17 on:** March 06, 2007, 10:35:22 PM »

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.

Bigger Business · « **Reply #18 on:** March 07, 2007, 01:48:53 AM »

Quote from: ozman on February 20, 2007, 07:22:12 PM

mix it up !

bingo

dontknowit · « **Reply #19 on:** March 07, 2007, 07:24:01 AM »

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.

trab · « **Reply #20 on:** March 07, 2007, 10:22:31 AM »

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.

WhiteHulk4 · « **Reply #21 on:** March 07, 2007, 11:11:33 AM »

Quote from: benchmstr on March 06, 2007, 07:35:24 PM

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?

benchmstr · « **Reply #22 on:** March 08, 2007, 02:37:04 PM »

Quote from: WhiteHulk4 on March 07, 2007, 11:11:33 AM

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

GoneAway · « **Reply #23 on:** March 08, 2007, 10:58:35 PM »

Quote from: benchmstr on March 08, 2007, 02:37:04 PM

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"

WhiteHulk4 · « **Reply #24 on:** March 12, 2007, 09:08:52 AM »

Quote from: LoveTheSport on March 08, 2007, 10:58:35 PM

"8 sets on each exercise so i only do 3 exercises per bodypart"

Yep! That's where I got it!