High reps for muscle hypertrophy?

[Coach is Back!]

Bottom line, most are doing what's easier not what's best. Of course, it's easier to train lighter with more reps but you NEED heavier compound movements to make it (more) effective. Most are inherently lazy when it comes to training...in almost any modality.

[Humble Narcissist]

Bottom line, most are doing what's easier not what's best. Of course, it's easier to train lighter with more reps but you NEED heavier compound movements to make it (more) effective. Most are inherently lazy when it comes to training...in almost any modality.

For athletes yes, but for over 40 guys who just want to look good?  What advantage is there to lifting heavy if I'm not competing?

[IroNat]

For athletes yes, but for over 40 guys who just want to look good?  What advantage is there to lifting heavy if I'm not competing?

You get stronger instead of weaker.

[robcguns]

I agree to train heavy as well but think both have its place and I think you will get more out of training if doing low and high reps both intensely.I don’t do high reps with light weight to make it easy I use the heaviest weight possible and go thru the extreme burn.

[Thin Lizzy]

I believe a pyramid routine works well for the aging lifter. You’re not doing a lot of volume with the heavy stuff and by the time you get there you’re well warmed up. 15/12/10/8/6 and perhaps a drop set with a lighter weight.

[Coach is Back!]

For athletes yes, but for over 40 guys who just want to look good?  What advantage is there to lifting heavy if I'm not competing?

40 is about the declining age for losing lean muscle tissue. On average we'll lose about 3-5% of strength per year when you lose strength you slow the ability to gain or even maintain lean muscle tissue. I'm not saying you have to have to bench, squat or deadlift a ton or even train on percentages. Power and strength is a huge part of even maintaining.

[Pray_4_War]

I fully admit that I'm training all wrong in a lot of ways.  Like I said, this is temporary and I'm enjoying this chance to mix it up a bit.  Shock my muscles and do something they aren't used to.

The truth is that I had plateaued doing a more traditional workout structure.  I'm looking and feeling good with this but soon it will be time to get back into the gym and train more "normal".

If someone wants to call my lazy or stupid that's ok by me.  Truth is, I'm not on drugs so it really doesn't matter what I do.  I'm always gonna look like shit compared to guys on gear.  lol.

[Thin Lizzy]

40 is about the declining age for losing lean muscle tissue. On average we'll lose about 3-5% of strength per year when you lose strength you slow the ability to gain or even maintain lean muscle tissue. I'm not saying you have to have to bench, squat or deadlift a ton or even train on percentages. Power and strength is a huge part of even maintaining.

You’re right but we’re also more susceptible to injury. One of the few universally agreed upon concepts is consistency. You can’t be consistent when you’re hurt. That said, heavy lifting should be done sparingly and with lots of warm up.

[Pray_4_War]

You’re right but we’re also more susceptible to injury. One of the few universally agreed upon concepts is consistency. You can’t be consistent when you’re hurt. That said, heavy lifting should be done sparingly and with lots of warm up.

That's one area where I'm solid.  I do NOT miss a fucking workout.

I probably should take more rest days than I do.

[Humble Narcissist]

40 is about the declining age for losing lean muscle tissue. On average we'll lose about 3-5% of strength per year when you lose strength you slow the ability to gain or even maintain lean muscle tissue. I'm not saying you have to have to bench, squat or deadlift a ton or even train on percentages. Power and strength is a huge part of even maintaining.

That's the popular opinion.  If a person continues lifting high rep sets will they get weaker?  How come men who just do pushups only don't get weaker?

[Coach is Back!]

You’re right but we’re also more susceptible to injury. One of the few universally agreed upon concepts is consistency. You can’t be consistent when you’re hurt. That said, heavy lifting should be done sparingly and with lots of warm up.

I agree. I'm not advocating training heavy on every exercise but as we get older, heavy becomes relative to age. I think the rep scheme you posted is good and effective. As for warm-ups, seems to take me forever before I even touch a weight. Just to add, I still keep with a deload week every 4th week.

[IRON CROSS]

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

He's out of action, + 35'C in his suburb  

[Coach is Back!]

He's out of action, + 35'C in his suburb  

 

[Henda]

He's out of action, + 35'C in his suburb 

Haha Will be like an oven in the warehouse with it’s uninsulated wrinkly tin roof

[Primemuscle]

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.

Good for you for sticking to the game regardless of how much weight you lift or how many reps you do. Whatever is working is great.

Recently, I completely changed my workout routine. I am now doing what I did when I began weight training. I workout 3 alternate days each week, doing 3 sets of 10 reps for each body-part, working the whole body each time I work out. I've actually seen gains since starting this routine. In my previous routine, I exercised 6 days a week, mainly one muscle group per day with heavier resistance using a variety of sets and reps and with the intent of maxing out during the the last set. My conclusion is that I was overdoing it for my age and condition. This resulted in my missing days and even taking rather long vacations from the gym.

[Thin Lizzy]

Any theory for why muscle hypertrophy seems to peak at about six reps? IMO, once you get down to the the very low rep maxes, the effort spreads away from the primary working muscle. For example, when you get down to your three rep max on overhead shoulder presses there’s going to be some lower back involvement, as opposed to your 8 rep max where can muscle up the weight with nothing but strong delt contractions.

[SF1900]

How many powerlifters have joint problems once they reach into their 50's?

It's obvious that lighten up the load can save the joints and still increase strength.

It's nonsense to believe that only heavy poundage will maintain strength and bone density, etc, once one reaches middle ages.

I have never heard a doctor tell a 70 year old client, "you have to lift with your maximum effort for 2-5 reps to maintain strength."

[Coach is Back!]

How many powerlifters have joint problems once they reach into their 50's?

It's obvious that lighten up the load can save the joints and still increase strength.

It's nonsense to believe that only heavy poundage will maintain strength and bone density, etc, once one reaches middle ages.

I have never heard a doctor tell a 70 year old client, "you have to lift with your maximum effort for 2-5 reps to maintain strength."

Please tell us more about your expertise on this subject

[tres_taco_combo]

super bro science here but i believe in feeders for arm size and delt size

i would say feeder help .75 to 1inch on my arms.



also i think one needs to mix up bbing training
heavy duty
high reps/lots of negs and static holds
posing more inporant than training at times - even if you dont compete learn to pose - game changer

but...........wanna add some size to your arms? mine around usually around 20s as welll feeders work

[Vince B]

Thanks Coach and others for updating all the valuable broscience re bodybuilding.

This broscience sucks. What you!

[Coach is Back!]

Thanks Coach and others for updating all the valuable broscience re bodybuilding.

This broscience sucks. What you!

Thanks Vince, like Ocasio-Cortez you’re the gift that keeps on giving

[Marty Champions]

U grow from the heart outwards, trying to grow from your dick or your bicept wont work

There is burning the muscle like leg extension n theres growing the body with sqwats

[Primemuscle]

How many powerlifters have joint problems once they reach into their 50's?

It's obvious that lighten up the load can save the joints and still increase strength.

It's nonsense to believe that only heavy poundage will maintain strength and bone density, etc, once one reaches middle ages.

I have never heard a doctor tell a 70 year old client, "you have to lift with your maximum effort for 2-5 reps to maintain strength."

My doctor has not said this to me. But then, it's pretty obvious he doesn't lift. So, I wouldn't believe him if he did. 

What's more, I don't follow directions all that well.

[SF1900]

Please tell us more about your expertise on this subject

You don't have to an expert to know that at 60, you shouldn't lift heavy poundage like you did when you were 20 (even in relative terms).

Again, the amount of powerlifters with joint problems, proves it.

Now, does EVERY powerlifter have joint problems? Of course not. But, as we age, our body inevitably changes, thus our workouts need to change as well.

[Vince B]

What is the test of truth for theories re hypertrophy? I doubt any science has been done that we would benefit from...that is, long term hypertrophy on advanced bodybuilders.

In the vacuum resulting from the lack of research exist all manner of gurus and experts. Broscience has evolved to the absurd. Eg., Do what works! It is all genetics and drugs.

Clearly everyone here is an expert. No doubt about that whatsoever.