Author Topic: High reps for muscle hypertrophy? (Read 21426 times)

Pray_4_War · « **on:** January 17, 2019, 05:11:20 AM »

Story time.

I'm not a bodybuilding expert or a guru or a bro-scientist. I'm not a doctor or a personal trainer so don't take this as advices. I'm lifetime natural and while I look great for my age I've never been on a bodybuilding stage. My entire adult life I've bought into the idea that to grow bigger muscles you have to lift heavier weight. In my younger years that's exactly what I did. I always thought that training in high rep ranges was for definition. I kept my rep ranges between 8 and 10 most times. Sometimes I'd go lower or higher just to mix things up. (Muscle confusion principle)

Well time passes and shit happens. I don't live very close to a gym anymore and I don't have the same amount of time to work out that I did in my 20's. Thus I've been lifting at home with nothing more than some hex dumbells. I've been training super light just because I don't have ultra heavy weights. You could say I kinda fell ass-backwards into high rep ranges. On most of my exercises I've been in the 30 or 40 rep range and I increase it when I can. As an example my last set of one armed overhead tricep extensions I hit 50 reps with a 30 pound dumbell. My muscles were really knotted up after that.

I've been surprised to see that not only did I keep my size, I've actually grown. I'm looking the best I have in years and I'm feeling swole. What does it mean? Maybe nothing, but I thought I had heard a while back that time under tension (at least 30 seconds) is a big factor in hypertrophy. I don't know if that's true but I've been pleased my results the last couple years lifting like this. Years ago I would have scoffed at the idea of doing 40 plus rep sets but now that's me. Anybody else out there training light and doing stupid amounts of reps just to up the intensity? Any comments, praise or criticisms? Personal attacks and mockery are ok too.

I'm not going to do this forever but for now it's an interesting experiment.

Thin Lizzy · « **Reply #1 on:** January 17, 2019, 05:23:12 AM »

The argument for lighter weights as you get older is that it’s easier on the joints. Of course, if you’re going to go lighter you’re going to need higher reps.

IroNat · « **Reply #2 on:** January 17, 2019, 05:38:28 AM »

This was called "muscle spinning" in the very old days.

Nothing new.

Those gains you made in size will disappear like a flash if you stop pumping them. It is all muscle goo.

Pray_4_War · « **Reply #3 on:** January 17, 2019, 06:16:35 AM »

Quote from: IroNat on January 17, 2019, 05:38:28 AM

This was called "muscle spinning" in the very old days.

Nothing new.

Those gains you made in size will disappear like a flash if you stop pumping them. It is all muscle goo.

Wouldn't that be true regardless of if you lift heavy or light?

Also, what is muscle goo? lol.

SF1900 · « **Reply #4 on:** January 17, 2019, 06:20:37 AM »

Waiting for Mr. Canada to come in and discuss his hypothesis of hypertrophy.

robcguns · « **Reply #5 on:** January 17, 2019, 06:21:46 AM »

Been into high reps for quite a while.I will do barbell curls for 75-100 reps,most sets will be 20+ and it does build muscle no doubt in my mind.Only recently have so gone back to low reps and now I’m growing again.So I’d say go back and forth every few months that way you get beat of both worlds and ease the joint strain as welll.

mazrim · « **Reply #6 on:** January 17, 2019, 06:24:45 AM »

There have been several studies done within the last few years that show both approaches are very similar in results. Up to 30 reps I believe.

Pray_4_War · « **Reply #7 on:** January 17, 2019, 06:33:13 AM »

I should add that the good results I'm getting are mostly for upper body. My legs need more weight.

robcguns · « **Reply #8 on:** January 17, 2019, 06:37:21 AM »

Quote from: Pray_4_War on January 17, 2019, 06:33:13 AM

I should add that the good results I'm getting are mostly for upper body. My legs need more weight.

Try doing 100 rep steps for forearms and the results will blow your mind.The vascularity,pumps and growth are amazing.

Grape Ape · « **Reply #9 on:** January 17, 2019, 07:10:10 AM »

Higher volume and reps has been mentioned frequently as being better in terms of hypertrophy.

The training routines I follow have recently added a program geared around bodybuilding, and it does just that - adds volume.

That said, I avoid high reps because I don't want to get too huge.

milone79 · « **Reply #10 on:** January 17, 2019, 07:15:36 AM »

Quote from: mazrim on January 17, 2019, 06:24:45 AM

There have been several studies done within the last few years that show both approaches are very similar in results. Up to 30 reps I believe.

exactly!! science has proven that there are no MAGIC number of reps to produce hypertrophy gainz....volume, frequency and intensity are far more important factors!!!

robcguns · « **Reply #11 on:** January 17, 2019, 07:42:22 AM »

Quote from: milone79 on January 17, 2019, 07:15:36 AM

exactly!! science has proven that there are no MAGIC number of reps to produce hypertrophy gainz....volume, frequency and intensity are far more important factors!!!

Not much more intense than taking a weight and banging 50-100 reps and at the same time it covers volume.Barbell curl 95 lbs for 75 reps and narrow grip bench 185 for 75 reps and you will be super pumped and screaming from the burn.

Grape Ape · « **Reply #12 on:** January 17, 2019, 08:03:59 AM »

Quote from: robcguns on January 17, 2019, 07:42:22 AM

you will be super pumped and screaming from the burn.

That might look awkward in a public gym.

robcguns · « **Reply #13 on:** January 17, 2019, 08:07:20 AM »

Quote from: Grape Ape on January 17, 2019, 08:03:59 AM

That might look awkward in a public gym.

Look better than screaming from the burn at the urinal.

BILL ANVIL · « **Reply #14 on:** January 17, 2019, 08:13:03 AM »

Quote from: milone79 on January 17, 2019, 07:15:36 AM

exactly!! science has proven that there are no MAGIC number of reps to produce hypertrophy gainz....volume, frequency and intensity are far more important factors!!!

This is the truth. Bro scientists eat your heart out..

ilalin · « **Reply #15 on:** January 17, 2019, 08:13:41 AM »

both low rep and high weight and high rep and low weight are important for hypertrophy but nothing without good old exogenous testosterone and some GH.
The only thing you can do without peds is to maintain the relatively small amount of muscle your own genetic makeup allows you to carry.

Thin Lizzy · « **Reply #16 on:** January 17, 2019, 08:21:26 AM »

I would bet that the typical bodybuilder would be completely gassed if they had to do three sets of 20 body weight squats with one minute rest in between.

ilalin · « **Reply #17 on:** January 17, 2019, 08:26:47 AM »

Quote from: Thin Lizzy on January 17, 2019, 08:21:26 AM

I would bet that the typical bodybuilder would be completely gassed if they had to do three sets of 20 body weight squats with one minute rest in between.

I agree...

Hypertrophy · « **Reply #18 on:** January 17, 2019, 08:33:53 AM »

Quote from: mazrim on January 17, 2019, 06:24:45 AM

There have been several studies done within the last few years that show both approaches are very similar in results. Up to 30 reps I believe.

Yes- here is just one of many:

https://www.physiology.org/doi/full/10.1152/japplphysiol.00154.2016

"In conclusion, high- and low-repetition (low and high load, respectively) training paradigms elicit a comparable stimulus for the accretion of skeletal muscle mass when resistance exercise is performed until volitional failure. The current findings taken together with previous reports (1, 20, 28) show that these effects are not contingent upon training status or study design. Increases in lean body mass, as an indirect measure of muscle mass, and muscle fiber CSA, a direct measure of muscle area, occurred in both LR and HR groups with no differences between groups"

Pray_4_War · « **Reply #19 on:** January 17, 2019, 09:12:55 AM »

Quote from: robcguns on January 17, 2019, 08:07:20 AM

Look better than screaming from the burn at the urinal.

Bwahahahaha!

Dave D · « **Reply #20 on:** January 17, 2019, 09:24:53 AM »

So the theory is weight training, that taxes and causes stress to the muscle, builds the muscle?

Interesting

ratherbebig · « **Reply #21 on:** January 17, 2019, 10:23:35 AM »

lets not forget the theory that some body parts work better with high reps

me personally i think its a pain in the ass, if the cardio isnt there high reps is very tough and it takes forever to complete a set

Coach is Back! · « **Reply #22 on:** January 17, 2019, 10:32:07 AM »

I was taking about this yesterday on my IG Q&A and the bottom line is as you get older the loads will go down naturally. I’ve always trained as heavy as I can but still aware of my injury potential but I’m training for a different purpose right now, that’s not to say that you shouldn’t be doing the same, you should. One of the greatest assets we have and should be striving for is maintaining as much lean muscle mass as possible for metabolic purposes and training for strength and power should be included as well. The biggest downfall of getting older is “sarcopenia” it happens to EVERYONE including Dexter Jackson and Kevin Levrone even Albert Beccles as great as he was in his 50’s still wasn’t the Albert Beccles in his 30’s or even 40’s

Dave D · « **Reply #23 on:** January 17, 2019, 10:45:30 AM »

Quote from: ratherbebig on January 17, 2019, 10:23:35 AM

lets not forget the theory that some body parts work better with high reps

me personally i think its a pain in the ass, if the cardio isnt there high reps is very tough and it takes forever to complete a set

I was being a jackass bro.

Life changes so should training. We dont always respond the same way to the same stimulation.

Humble Narcissist · « **Reply #24 on:** January 17, 2019, 11:05:30 AM »

Quote from: Pray_4_War on January 17, 2019, 05:11:20 AM

Story time.

I'm not a bodybuilding expert or a guru or a bro-scientist. I'm not a doctor or a personal trainer so don't take this as advices. I'm lifetime natural and while I look great for my age I've never been on a bodybuilding stage. My entire adult life I've bought into the idea that to grow bigger muscles you have to lift heavier weight. In my younger years that's exactly what I did. I always thought that training in high rep ranges was for definition. I kept my rep ranges between 8 and 10 most times. Sometimes I'd go lower or higher just to mix things up. (Muscle confusion principle)

Well time passes and shit happens. I don't live very close to a gym anymore and I don't have the same amount of time to work out that I did in my 20's. Thus I've been lifting at home with nothing more than some hex dumbells. I've been training super light just because I don't have ultra heavy weights. You could say I kinda fell ass-backwards into high rep ranges. On most of my exercises I've been in the 30 or 40 rep range and I increase it when I can. As an example my last set of one armed overhead tricep extensions I hit 50 reps with a 30 pound dumbell. My muscles were really knotted up after that.

I've been surprised to see that not only did I keep my size, I've actually grown. I'm looking the best I have in years and I'm feeling swole. What does it mean? Maybe nothing, but I thought I had heard a while back that time under tension (at least 30 seconds) is a big factor in hypertrophy. I don't know if that's true but I've been pleased my results the last couple years lifting like this. Years ago I would have scoffed at the idea of doing 40 plus rep sets but now that's me. Anybody else out there training light and doing stupid amounts of reps just to up the intensity? Any comments, praise or criticisms? Personal attacks and mockery are ok too.

I'm not going to do this forever but for now it's an interesting experiment.

This is almost exactly the same as my story. I wish I had known this when I was younger as I never would have had joint pain. High reps lighter weight is the way to go. Let the heavy weight lifters beat themselves up. Charles Atlas looked good up until death.