Author Topic: High rep traning for gains?  (Read 11594 times)

mesmorph78

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Re: High rep traning for gains?
« Reply #25 on: September 26, 2012, 12:17:34 PM »
Did a high rep scheme for legs today.... It was murder
20 reps per set 5 sets per excersise under a minute rest between sets
choice is an illusion

disco_stu

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Re: High rep traning for gains?
« Reply #26 on: September 26, 2012, 01:27:19 PM »
mixing high and low DOESNT work.

the brain doesnt learn to do either efficiently. you need to give the brain some time on a certain rep scheme/pattern to teach it, and then invoke muscular response.

we already know this.

cephissus

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Re: High rep traning for gains?
« Reply #27 on: September 26, 2012, 01:28:34 PM »
mixing high and low DOESNT work.

the brain doesnt learn to do either efficiently. you need to give the brain some time on a certain rep scheme/pattern to teach it, and then invoke muscular response.

we already know this.

lol

Viking11

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Re: High rep traning for gains?
« Reply #28 on: September 26, 2012, 01:29:48 PM »
A study from a few years ago concluded it's intensity of effort, as in going to failure, that makes or breaks a set for hypertrophy. Whether that was for 5, 10, 20 or even more reps made no significant difference.

That also explains why cyclists often have huge legs. I'm sure if you'd put them on pro bodybuilding cycles and continued to let them cycle all day, they'd have legs as big as IFBB pro's.

(no, pro cyclists aren't blasting 5gr or more of steroids per week)
Agreed, it was published in 1896. 

Dr Dutch

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Re: High rep traning for gains?
« Reply #29 on: September 26, 2012, 01:32:16 PM »
Did a high rep scheme for legs today.... It was murder
20 reps per set 5 sets per excersise under a minute rest between sets
20 ain't high reps for legs..and under a minute rest is useless, unless you're training for the Boston marathon.

mesmorph78

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Re: High rep traning for gains?
« Reply #30 on: September 26, 2012, 02:43:19 PM »
20 ain't high reps for legs..and under a minute rest is useless, unless you're training for the Boston marathon.
works for my physique
 ;)
choice is an illusion

Howard

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Re: High rep traning for gains?
« Reply #31 on: September 26, 2012, 03:10:12 PM »
yes tomorrow ill be doing  
squats 5 sets 20 reps
leg press 5 sets 20 reps
leg extensions 5 sets 20 reps
ham string curls 5 sets 20 reps
...
 rest between set as long as my training partner takes to finish his reps

did this last week or shoulders and arms, both are still sore...... after years of heavy training every single week more challenging thn lifting heavy burned like a mutha...  this really worked for me
helped me hit those slow twitch muscle fires (long overdue).
definitely recommend







Good stuff, thanks for posting

Hulkotron

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Re: High rep traning for gains?
« Reply #32 on: September 26, 2012, 03:18:51 PM »
mixing high and low DOESNT work.

the brain doesnt learn to do either efficiently. you need to give the brain some time on a certain rep scheme/pattern to teach it, and then invoke muscular response.

we already know this.

You must be a beast.

dj181

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Re: High rep traning for gains?
« Reply #33 on: September 26, 2012, 03:55:06 PM »
mixing high and low DOESNT work.

the brain doesnt learn to do either efficiently. you need to give the brain some time on a certain rep scheme/pattern to teach it, and then invoke muscular response.

we already know this.

actually, Max-OT claims this to be true, as does Lyle McDonald

Max-OT says keep the rep range @ 4-6 for best possible results, and L. McDonald claims that a 5-8 rep range is IDEAL

PJim

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Re: High rep traning for gains?
« Reply #34 on: September 26, 2012, 04:02:30 PM »
Volume is way more important than high resistance.

hahahaahahahahaha no.

dj181

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Re: High rep traning for gains?
« Reply #35 on: September 26, 2012, 04:08:40 PM »
hahahaahahahahaha no.

remember man... more is better!!!

more money is better, more pretty girls is better, more sets is better

well, maybe the first 2 points would be correct ;D

Moen

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Re: High rep traning for gains?
« Reply #36 on: September 26, 2012, 04:31:33 PM »
Agreed, it was published in 1896. 

 ::)

snx

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Re: High rep traning for gains?
« Reply #37 on: September 26, 2012, 04:32:42 PM »
I have found that 500mg of testosterone per week works with high rep training. Also, with low rep training. And medium reps too.

Interdasting...

Moen

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Re: High rep traning for gains?
« Reply #38 on: September 26, 2012, 04:36:12 PM »
I have found that 500mg of testosterone per week works with high rep training. Also, with low rep training. And medium reps too.

Interdasting...

Science is clear on this, any kind of training WORKS. The harder you push the better the results, although with steroids the difference will probably be negligeable.

Intenceman actually has the date wrong, this was a well known fact already when the knights of the round table held their yearly posing in thong contest for King Arthur.

Viking11

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Re: High rep traning for gains?
« Reply #39 on: September 26, 2012, 04:53:35 PM »
Science is clear on this, any kind of training WORKS. The harder you push the better the results, although with steroids the difference will probably be negligeable.

Intenceman actually has the date wrong, this was a well known fact already when the knights of the round table held their yearly posing in thong contest for King Arthur.
*Research conducted by Roux-Lanhge indicated the following: Only when a muscle performs with greatest power, ie, through overcoming a greater resistance than before in a unit of time, will it's functional cross section need to increase...Hypertrophy is seen only in muscles that perform a great amount of work in a unit time (Lange, Ueber Funktionelle Anpassung USW, Berlin, Julius Springer, 1917) Further research by Petow and Siebert put a finer point on the intensity issue "Hypertrophy results from an increase in intensity of work done, whereas the total amount of work is without significance" W Siebert and H. Petow, Studien uber Arbeitshypertrophie des Muskels, Z. Klin Medl, 102, 427-433, 1925) Research conducted by Arthur H Steinhaus stated: Only when intensity is increaesed does hyperrophy follow." (A Steinhaus, The Journal of the Association for Physical and Mental Rehabilitation, Vol 9 No 5 Sep -OCt 1955, 147-150).

PJim

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Re: High rep traning for gains?
« Reply #40 on: September 26, 2012, 05:36:13 PM »
*Research conducted by Roux-Lanhge indicated the following: Only when a muscle performs with greatest power, ie, through overcoming a greater resistance than before in a unit of time, will it's functional cross section need to increase...Hypertrophy is seen only in muscles that perform a great amount of work in a unit time (Lange, Ueber Funktionelle Anpassung USW, Berlin, Julius Springer, 1917) Further research by Petow and Siebert put a finer point on the intensity issue "Hypertrophy results from an increase in intensity of work done, whereas the total amount of work is without significance" W Siebert and H. Petow, Studien uber Arbeitshypertrophie des Muskels, Z. Klin Medl, 102, 427-433, 1925) Research conducted by Arthur H Steinhaus stated: Only when intensity is increaesed does hyperrophy follow." (A Steinhaus, The Journal of the Association for Physical and Mental Rehabilitation, Vol 9 No 5 Sep -OCt 1955, 147-150).

Thank you.

Moen

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Re: High rep traning for gains?
« Reply #41 on: September 27, 2012, 03:46:15 AM »
*Research conducted by Roux-Lanhge indicated the following: Only when a muscle performs with greatest power, ie, through overcoming a greater resistance than before in a unit of time, will it's functional cross section need to increase...Hypertrophy is seen only in muscles that perform a great amount of work in a unit time (Lange, Ueber Funktionelle Anpassung USW, Berlin, Julius Springer, 1917) Further research by Petow and Siebert put a finer point on the intensity issue "Hypertrophy results from an increase in intensity of work done, whereas the total amount of work is without significance" W Siebert and H. Petow, Studien uber Arbeitshypertrophie des Muskels, Z. Klin Medl, 102, 427-433, 1925) Research conducted by Arthur H Steinhaus stated: Only when intensity is increaesed does hyperrophy follow." (A Steinhaus, The Journal of the Association for Physical and Mental Rehabilitation, Vol 9 No 5 Sep -OCt 1955, 147-150).

That is exactly what I said?

oldtimer1

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Re: High rep traning for gains?
« Reply #42 on: September 27, 2012, 05:04:53 AM »
*Research conducted by Roux-Lanhge indicated the following: Only when a muscle performs with greatest power, ie, through overcoming a greater resistance than before in a unit of time, will it's functional cross section need to increase...Hypertrophy is seen only in muscles that perform a great amount of work in a unit time (Lange, Ueber Funktionelle Anpassung USW, Berlin, Julius Springer, 1917) Further research by Petow and Siebert put a finer point on the intensity issue "Hypertrophy results from an increase in intensity of work done, whereas the total amount of work is without significance" W Siebert and H. Petow, Studien uber Arbeitshypertrophie des Muskels, Z. Klin Medl, 102, 427-433, 1925) Research conducted by Arthur H Steinhaus stated: Only when intensity is increaesed does hyperrophy follow." (A Steinhaus, The Journal of the Association for Physical and Mental Rehabilitation, Vol 9 No 5 Sep -OCt 1955, 147-150).
Citing research from 1917 and 1955 along with spelling errors?

cephissus

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Re: High rep traning for gains?
« Reply #43 on: September 27, 2012, 12:59:56 PM »
*Research conducted by Roux-Lanhge indicated the following: Only when a muscle performs with greatest power, ie, through overcoming a greater resistance than before in a unit of time, will it's functional cross section need to increase...Hypertrophy is seen only in muscles that perform a great amount of work in a unit time (Lange, Ueber Funktionelle Anpassung USW, Berlin, Julius Springer, 1917) Further research by Petow and Siebert put a finer point on the intensity issue "Hypertrophy results from an increase in intensity of work done, whereas the total amount of work is without significance" W Siebert and H. Petow, Studien uber Arbeitshypertrophie des Muskels, Z. Klin Medl, 102, 427-433, 1925) Research conducted by Arthur H Steinhaus stated: Only when intensity is increaesed does hyperrophy follow." (A Steinhaus, The Journal of the Association for Physical and Mental Rehabilitation, Vol 9 No 5 Sep -OCt 1955, 147-150).

well, since bodybuilders pick things up and then put them down, they do precisely 0 work during the "unit of time" that is each set ???

Dr Dutch

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Re: High rep traning for gains?
« Reply #44 on: September 27, 2012, 01:14:21 PM »
works for my physique
 ;)
Than it's the best thing for you.  8)

Moen

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Re: High rep traning for gains?
« Reply #45 on: September 27, 2012, 02:09:39 PM »
What's funny is, that research clearly speaks about "work" and "resistance", this doesn't mean weight on the bar... at all. Which is what I guess intenceman is wanting to say it does?

It only means, try to train harder, not heavier. (although it can just as well still) Which will almost automatically happen throughout the years as you become more and more proficient at contracting muscles.

It's been said an experienced bodybuilder should be able to get a good biceps workout in with a can of Coca-Cola, while it may be exaggerated, the premise holds true nonetheless.

DroppingPlates

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Re: High rep traning for gains?
« Reply #46 on: September 27, 2012, 02:47:55 PM »

snx

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Re: High rep traning for gains?
« Reply #47 on: September 27, 2012, 03:02:22 PM »
What's funny is, that research clearly speaks about "work" and "resistance", this doesn't mean weight on the bar... at all. Which is what I guess intenceman is wanting to say it does?

It only means, try to train harder, not heavier. (although it can just as well still) Which will almost automatically happen throughout the years as you become more and more proficient at contracting muscles.

It's been said an experienced bodybuilder should be able to get a good biceps workout in with a can of Coca-Cola, while it may be exaggerated, the premise holds true nonetheless.

The research is saying this:

More powerful training leads to hypertrophy. Power is expressed as load lifted in a unit of time. To do a more powerful working and stimulate hypertrophy, you must move greater loads in the same period of time.

More intense training leads to hypertrophy. Standard scientific definition (the one the researchers are talking about in this case) of intensity is percent of 1 rep max. So, more intense lifting (i.e. greater number of reps at greater 1RM thresholds) leads to hypertrophy.

You can't lift a can of coke and get big. The researchers are stating precisely that this is not possible. That time worked does not appear to be correlated to hypertrophy. Which makes sense. Otherwise, walking down the street for more hours each night would lead to massive Tom Platz-like quads.

It's about power, and intensity. Nothing else. How we cycle, and use those priniciples, with our own given genetic make-up, while avoiding injury, determines peak physical development as it pertains to training modalities. That's about it.

In short: if you aren't hypertrophying, add more intensity, or more power, or both. Or maybe you've max'd out. Of maybe you don't eat well enough. Or maybe you don't rest enough. Or maybe you need more/better drugs.

chess315

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Re: High rep traning for gains?
« Reply #48 on: September 27, 2012, 08:28:18 PM »
i cannot stress enough how badly none of this doesnt matter

it's all drugs

big weights big price to pay after the camel snaps the straw
i tend to agree maybe just go in an build to one hard set and be juiced to the gills lol if you get stuck unlike dc says up the does

Viking11

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Re: High rep traning for gains?
« Reply #49 on: September 27, 2012, 09:31:54 PM »
The research is saying this:

More powerful training leads to hypertrophy. Power is expressed as load lifted in a unit of time. To do a more powerful working and stimulate hypertrophy, you must move greater loads in the same period of time.

More intense training leads to hypertrophy. Standard scientific definition (the one the researchers are talking about in this case) of intensity is percent of 1 rep max. So, more intense lifting (i.e. greater number of reps at greater 1RM thresholds) leads to hypertrophy.

You can't lift a can of coke and get big. The researchers are stating precisely that this is not possible. That time worked does not appear to be correlated to hypertrophy. Which makes sense. Otherwise, walking down the street for more hours each night would lead to massive Tom Platz-like quads.

It's about power, and intensity. Nothing else. How we cycle, and use those priniciples, with our own given genetic make-up, while avoiding injury, determines peak physical development as it pertains to training modalities. That's about it.

In short: if you aren't hypertrophying, add more intensity, or more power, or both. Or maybe you've max'd out. Of maybe you don't eat well enough. Or maybe you don't rest enough. Or maybe you need more/better drugs.
That's well put.