High reps for muscle hypertrophy?

[Thin Lizzy]

I always wondered why high reps were advocated for quad training (not hamstrings). Even Mentzer advocated higher reps on quads. What is the reasoning behind this and why wouldn't the same apply to the upper body?

If anything, it seems it should be the opposite. One of the limiting factors in doing compound leg movements (squats/leg press) is cardiovascular failure. You lose your breath before muscle failure. For example, you can do a single bicep curl until you can't budge the weight another fraction of an inch for 20 reps and then even do some forced reps and a couple of drop sets and your bis will be fried but systemically you be fine. You may be breathing a bit harder but no more than walking up a couple of flights of stairs. You do one 20 rep set of squats to failure you fall to the floor -- forget the forced reps, rest pause, drop sets. So with high reps compound leg movements most fail due to getting so winded that they can't tax their actual muscle enough.

I believe it has to do with the muscle fiber type composition of the quads. From my understanding they have a high percentage of type IIa, or intermediate muscle fiber types, which respond better to submaximal loads, higher reps.

The cardio distress is a result of the buffering system speeding up your heart rate and breathing in order to regulate the ph levels in the muscle. Heavy squats seem to produce more muscular acidity than any other exercise.

[IRON CROSS]

He is the furthest thing from an expert.

He won Mr. Canada because he rigged his own contest by picking the judges.

 + WADA didn't exist 50 years ago 

[Humble Narcissist]

If this works on arms then it should work on other bodyparts. Have you tried this on say, delts? Calves? And why do you have to do it before bed? And when you say before bed, do you mean literally? Like right after I brush my teeth and about to jump in the sack I start doing curls?

Works great for calves.  You can probably find some Rich Piana feeder workouts on Youtube.  He was the first one I ever heard this from as well.

[Humble Narcissist]

You are 100% wrong here. Very few individuals 'figure out what works'. That is why very few get huge. They blame the lack of genetics or drug use or both. Truth is no one here knows anything about anyone's genetics including their own.

After decades lifting weights most have no clue what works. Read this thread and see for yourself. Broscience = ignorance.

So you believe it isn't genetics or drugs?  So anyone can build 18 + inch arms regardless of genetics?  Steroids are unnecessary to achieve the best gains?

[robcguns]

 the eastern euro methods/soviet methods work. i can attest the amazing body I have built - my arms and quads are top tier.  


so if they dont for everyone - the have worked for me and really all that matters.

most will never do the 2 programs i mentioned since they are fucking brutal and require serious will power and work ethic

i am not a trainer nor i sell anything fitness related so i have no shoe in this race - i am just giving feedback on the topic at hand i can attest the success i have had

Are you natural or enhanced specifically when doing these feeders.

[IroNat]

Super high reps can aggravate your joints just like super heavy low rep sets.

[LurkerNoMore]

Why are people still trying different things? That means they don't know how to keep the muscles growing.

This discussion isn't specific enough to get anything useful from it. The reps are only one part of the hypertrophy process.

The number of reps isn't a sufficient condition for hypertrophy.

Many things work for average to poor results....few work for maximum growth. That is what should be discussed.

If you knew the exact method of the "few" that work in order to triggered hypertrophy in everyone with scientific evidence to back it up, you would have shared it and thus became famous.  Or at least looked like you practiced what you preached.

If you knew the exact steps necessary in a 1.  2.  3.  4. format that people should follow to remain in constant hypertrophy, you would have tons of people beating your door down wanting you to coach them.  I don't see that happening either.

[LurkerNoMore]

this is super bro science - guess i will chime in on credibility since i have a legit 19-20 inch arm that is shaped well. and i know what works to make arm gains -

rich piana did a video on this . also there is a Bulgarian method - my brother is a competitive Oly lifter and i am the bber.  the eastern euro method is very similar.


theory to get as much blood/pump as possible as you can every single day with super high reps

example for arms
10lb dumb bells - so 100 curls, 100 overhead extensions (db skull crushers) 100 hammer curls
then do set two - exact same thing 100, 100, 100

do this everyday - yes everyday before bed for 2-3 months and watch your arm size grow. you will have a pump all the time - which is fucking legit and feels good.

i challenge anyone... who wants to main gains in their arms to do this every day and report back in 3 months, it is unreal



another work out i am a huge believer in - read the book and follow the super sqaut program from the book "super squats" you can find in a Milo or Iron mind booklet. that is the most legit program for making gains.

take what you can squat for 10 reps - now do it for 20 reps. just 1 set for the day - then you do overhead pull overs and leg extensions. you do it 3x a week for many weeks and eat tons of fatty foods. heavy creams, tons of eggs, red meat

again these are all really eastern eruo/russian methods.  those styles of training where the first things i ever (the gym culture in chicago where i trained) and who i trained under all followed soviet era programs.


but feeders and super squats are the best not known programs.

FYI they both suck ass and are super hard. super squats is the ideal program for any teen to put on pure awesome mass. fuck everything else - the soviet weight programs were legit - hard core too

so glad i trained that way when i was younger

This part is confusing.  If you can only do it for 10 reps, it should be impossible to for 20 unless you were quitting early.  Even with maximum effort, if you are only able to get 10 reps, there is no way you can double that. 

Unless you mean doing additional sets.   Sort of like Curly Top used to promote that wacky "Topamania" training method.  Where you do as many reps as you can with a certain weight and then increase the weight and do even more reps, then increase it again and do even more reps.  Which technically is impossible.  If you can only do 8 reps with 225, there is no way you are going to do 10 reps with 275 and 12 reps with 315. 
Which is why Curly Top never told you that it might take 5 sets of reps like 3-3-3-3-2 to make it 15 reps with that 315.

Unless you are meaning something different.

[robcguns]

This part is confusing.  If you can only do it for 10 reps, it should be impossible to for 20 unless you were quitting early.  Even with maximum effort, if you are only able to get 10 reps, there is no way you can double that. 

Unless you mean doing additional sets.   Sort of like Curly Top used to promote that wacky "Topamania" training method.  Where you do as many reps as you can with a certain weight and then increase the weight and do even more reps, then increase it again and do even more reps.  Which technically is impossible.  If you can only do 8 reps with 225, there is no way you are going to do 10 reps with 275 and 12 reps with 315. 
Which is why Curly Top never told you that it might take 5 sets of reps like 3-3-3-3-2 to make it 15 reps with that 315.

Unless you are meaning something different.

I know I have to rest pause to get very high reps cause I don’t use light weight.

[Dokey111]

This part is confusing.  If you can only do it for 10 reps, it should be impossible to for 20 unless you were quitting early.  Even with maximum effort, if you are only able to get 10 reps, there is no way you can double that. 

Unless you mean doing additional sets.   Sort of like Curly Top used to promote that wacky "Topamania" training method.  Where you do as many reps as you can with a certain weight and then increase the weight and do even more reps, then increase it again and do even more reps.  Which technically is impossible.  If you can only do 8 reps with 225, there is no way you are going to do 10 reps with 275 and 12 reps with 315. 
Which is why Curly Top never told you that it might take 5 sets of reps like 3-3-3-3-2 to make it 15 reps with that 315.

Unless you are meaning something different.

Maybe it means you do 10 reps with your maximum weight that you can do 10 clean reps non-stop.  Then you grind out 10 more however you can.

[Thin Lizzy]

So you believe it isn't genetics or drugs?  So anyone can build 18 + inch arms regardless of genetics?  Steroids are unnecessary to achieve the best gains?

Vince has been peddling his unlimited hypertrophy bullshit since time immemorial, but if you look at some of the greatest bodybuilders of all time they reached their mass peak very early in life and the ones who didn’t made their gains via upping the dosage. So, in Vince’s world, no one knows what they’re doing except him.

[XFACTOR]

I don't doubt your results or physique. You obviously know more than most here. However, I don't detect a consistent theory of hypertrophy from what you posted.

I agree that brutal workouts are required for really large muscles. This is a necessary but not sufficient condition. You admit that few can or will train this hard and that

partly explains why most don't have huge arms, etc.

Wow I never realized what little sense you make when you post. Coach and tres trenbolone run circles around you in the knowledge dept

[Humble Narcissist]

Super high reps can aggravate your joints just like super heavy low rep sets.

That is the big disadvantage to using them.  If you are young and on gear they work great though.  For the rest of us, use sparingly.

[Henda]

this is super bro science - guess i will chime in on credibility since i have a legit 19-20 inch arm that is shaped well. and i know what works to make arm gains -

rich piana did a video on this . also there is a Bulgarian method - my brother is a competitive Oly lifter and i am the bber.  the eastern euro method is very similar.


theory to get as much blood/pump as possible as you can every single day with super high reps

example for arms
10lb dumb bells - so 100 curls, 100 overhead extensions (db skull crushers) 100 hammer curls
then do set two - exact same thing 100, 100, 100

do this everyday - yes everyday before bed for 2-3 months and watch your arm size grow. you will have a pump all the time - which is fucking legit and feels good.

i challenge anyone... who wants to main gains in their arms to do this every day and report back in 3 months, it is unreal



another work out i am a huge believer in - read the book and follow the super sqaut program from the book "super squats" you can find in a Milo or Iron mind booklet. that is the most legit program for making gains.

take what you can squat for 10 reps - now do it for 20 reps. just 1 set for the day - then you do overhead pull overs and leg extensions. you do it 3x a week for many weeks and eat tons of fatty foods. heavy creams, tons of eggs, red meat

again these are all really eastern eruo/russian methods.  those styles of training where the first things i ever (the gym culture in chicago where i trained) and who i trained under all followed soviet era programs.


but feeders and super squats are the best not known programs.

FYI they both suck ass and are super hard. super squats is the ideal program for any teen to put on pure awesome mass. fuck everything else - the soviet weight programs were legit - hard core too

so glad i trained that way when i was younger

What sort of gains measurement wise mate I know everyone different just rough idea before deciding to try this?

Does it interfere with workout the following day eg doing a couple hundred reps for tris then training chest the next day?

Thanks

[Primemuscle]

this is super bro science - guess i will chime in on credibility since i have a legit 19-20 inch arm that is shaped well. and i know what works to make arm gains -

rich piana did a video on this . also there is a Bulgarian method - my brother is a competitive Oly lifter and i am the bber.  the eastern euro method is very similar.


theory to get as much blood/pump as possible as you can every single day with super high reps

example for arms
10lb dumb bells - so 100 curls, 100 overhead extensions (db skull crushers) 100 hammer curls
then do set two - exact same thing 100, 100, 100

do this everyday - yes everyday before bed for 2-3 months and watch your arm size grow. you will have a pump all the time - which is fucking legit and feels good.

i challenge anyone... who wants to main gains in their arms to do this every day and report back in 3 months, it is unreal



another work out i am a huge believer in - read the book and follow the super sqaut program from the book "super squats" you can find in a Milo or Iron mind booklet. that is the most legit program for making gains.

take what you can squat for 10 reps - now do it for 20 reps. just 1 set for the day - then you do overhead pull overs and leg extensions. you do it 3x a week for many weeks and eat tons of fatty foods. heavy creams, tons of eggs, red meat

again these are all really eastern eruo/russian methods.  those styles of training where the first things i ever (the gym culture in chicago where i trained) and who i trained under all followed soviet era programs.


but feeders and super squats are the best not known programs.

FYI they both suck ass and are super hard. super squats is the ideal program for any teen to put on pure awesome mass. fuck everything else - the soviet weight programs were legit - hard core too

so glad i trained that way when i was younger

I've noticed folks doing this at the gym and in pump room videos. These people often have impressive physiques. It's easy to conclude that this style of exercising is beneficial for some people. Even my old muscles get a pretty good pump when I do high reps.

[tres_taco_combo]

If this works on arms then it should work on other bodyparts. Have you tried this on say, delts? Calves? And why do you have to do it before bed? And when you say before bed, do you mean literally? Like right after I brush my teeth and about to jump in the sack I start doing curls?

yes - not bullshitting

i have 5lb 10lb 15lb dbs

works on delts and arms the best -

[tres_taco_combo]

Works great for calves.  You can probably find some Rich Piana feeder workouts on Youtube.  He was the first one I ever heard this from as well.

yes rich brought to the main stream again - there is a Bulgarian method similar to it. which is how i learned about 15 years ago

they are basically the same thing

again do 100, 100, 100 reps 2x times every day for 3 months and report back!

[Vince B]

If you knew the exact method of the "few" that work in order to triggered hypertrophy in everyone with scientific evidence to back it up, you would have shared it and thus became famous.  Or at least looked like you practiced what you preached.

If you knew the exact steps necessary in a 1.  2.  3.  4. format that people should follow to remain in constant hypertrophy, you would have tons of people beating your door down wanting you to coach them.  I don't see that happening either.

Lol. You underestimate how strong broscience is for most bodybuilders. They will take their false beliefs to their graves.

[oldtimer1]

Anyone use anything like 5 sets of 12 with a short rest between sets? That's 60 reps.  It similar to what Danny Padilla used. Doing something like 5 sets of 12 in the bench then doing the same for inclines and flies really limits the weight you can use unless you're super man. Dickerson in his prime years used something like 6 sets of 10 using a short rest between sets so it limited the weight used. I tried training like that but wow for me it was embarrassing how much I had to lighten the weight used. Then again it's making a light weight heavy.

[a_pupil]

@vince basille

please enlighten us meatheads about the correct way to attain hypertrophy.

[funk51]

J.C. Hise and the 20 rep breathing squat program works.  It's been around for decades because it works.

For anything to work you have to work.  Some people don't much care for hard work.

[robcguns]

yes rich brought to the main stream again - there is a Bulgarian method similar to it. which is how i learned about 15 years ago

they are basically the same thing

again do 100, 100, 100 reps 2x times every day for 3 months and report back!

But are you enhanced when doing this?

[Humble Narcissist]

Lol. You underestimate how strong broscience is for most bodybuilders. They will take their false beliefs to their graves.

Almost all of bodybuilding is bro science as there are very few scientific studies done on bodybuilders that aren't flawed studies or focused only on the elderly.

[IRON CROSS]

So I guess in today’s world you’d identify as a “feedee”?

Just don't ask him to name his current gym 

 

[a_pupil]

I always see basille shitposting from his high horse but he never lays out what his superior hypertrophy theory is.

He's probably been doing this same routine for a couple of decades now.

Imagine how annoying he is in real life lol.