Higher rep training

[sculpture]

Whats every ones opinion on sets of 15-20 reps for upper body exercises. It works great for legs and i feel like giving my joints a rest and working the muscles for thoroughly within this rep range.

[Jr. Yates]

If thats whats going to work for you, I say do it. I know I don't get proper results from high rep training for upper body, except shoulders.

[Bluto]

i dont know man. 20 reps for say biceps with curls doesnt seem right
maybe you can find a middle ground and do 12 reps like ronnie

[MidniteRambo]

Overall, I'm an advocate of the higher weight, lower rep camp.  But at the end of my biceps workout, sometimes I feel like I haven't contracted the muscle a sufficient number of times and/or the pump's not there.  So for the last exercise, one set only, I pick up a (relatively light) EZ curl bar and do as many preacher curls as I can do to failure, around 20 or so reps, making sure the reps are partial so there is continuous tension throughout.  Nice way to cap it off.

[pumpster]

Overall, I'm an advocate of the higher weight, lower rep camp.  But at the end of my biceps workout, sometimes I feel like I haven't contracted the muscle a sufficient number of times and/or the pump's not there.  So for the last exercise, one set only, I pick up a (relatively light) EZ curl bar and do as many preacher curls as I can do to failure, around 20 or so reps, making sure the reps are partial so there is continuous tension throughout.  Nice way to cap it off.

That's a typical flushing or finishing set, good at the very end. Drop sets are just another way to do the same thing you've described.

Problem is, I'm not sure that finishing set's particularly beneficial, other than emotionally. You should be getting a better pump and thorough muscle exhaustion in prior sets. Consider whether you should try other exercises, train with more intensity, increase the number of reps, etc. Best to keep the reps in the moderate 8-12 range-too low and it's harder to hit all the fibers well IMO. If you train properly that extra set at the end's hardly necessary.

[pumpster]

As far as using 15-20 reps in general, as long as you gradually increase the intensity/weight used over time, you'll still grow while increasing the muscle quality more from the higher reps, IMO.

Or use it as part of a periodization routine-do one workout using reps in the moderate range, then next workout using higher reps, etc.

Another version of this would be to use moderate reps for a week or a few weeks, then higher reps for the same amount of time, then revert back to moderate reps.

[trulytoned]

It might work for the time being to "shock" the muscle into growth. If its different then your current routine then try it for a while. Just mix it up a little.

[pjs]

Muscle quality?  LOL

Give it a shot and see how it goes. 

[JMentis]

i dont know man. 20 reps for say biceps with curls doesnt seem right
maybe you can find a middle ground and do 12 reps like ronnie

Have you tried it?? Try it and then comeback and tell us.

[Bluto]

Have you tried it?? Try it and then comeback and tell us.

nah, i can't stand high reps, takes forever and i lose focus and intensity. and it's boring.

[MidniteRambo]

That's a typical flushing or finishing set, good at the very end. Drop sets are just another way to do the same thing you've described.

Problem is, I'm not sure that finishing set's particularly beneficial, other than emotionally. You should be getting a better pump and thorough muscle exhaustion in prior sets. Consider whether you should try other exercises, train with more intensity, increase the number of reps, etc. Best to keep the reps in the moderate 8-12 range-too low and it's harder to hit all the fibers well IMO. If you train properly that extra set at the end's hardly necessary.

Thanks for the input.  I frequently adjust my biceps workout anyways so I'll give your advice some consideration.

[JPM]

Your not really "flushing" or 'finishing" on a final set. The thing is you probabley have got all the blood you will need from the former sets, if you worked them as you should, at that time.  It's like placing a empty glass under a water faucet and turning on the water. Only so much water is needed to fill the glass. You can run the faucet for hours and no more water is getting into that glass.  Same with muscle tissue, only so much blood is going to be received by the muscle. Flushing, finishing or pumping beyond that is pointless. It does not insure more growth. This can also apply to the drop set system.

Higher rep's  seemed to be equated with lighter or moderate weights. Using heavier weight is always possible but higher focus will be required.  Adapting a form of the rest-pause system (usually 15 seconds between reps) can handle this quite well for most guy's. Of course moderate weight works well when the intensidy is held high. If engaged in 15 to 20 rep set's, than the set's themselves should be kepts lower, as 2 or 3 sets each exercise. I'll do periodization, using a higher rep scheme, for 6-8 weeks with-in a training year.

If counting rep's becomes boring than try a different way of counting reps, rather than the usually 1-2-3-, etc to reach 20. Start with 1 but say 'and' for the next rep (really 2). For the rep after that say 2 than 'and' again, etc. AS: 1-and-2-and-3-and-4-and-5-and, etc, etc, etc,. When your near the end of the set of 20 you will be counting 10 (19) and the last rep will be "and" (20th). This type of count tricks (for a beter term) the mind into thinking your only doing half the rep for that, or any other set. Feel free to count on your fingers, I do. Good Luck.

[JPM]

OK..class time 101 for The Pumpster.......The pump is the blood backing up with-in a worked muscle area, arms for example. Backing up because little or none of the excess blood supply is being absorbed by that muscle tissue. A question of a glass already being full, weither more water is poured into it all day, no more water is entering the glass....it's full. Actually there is only a small volume of blood that gets into muscle tissue that is assimilated (very important..a key to muscle growth) during exercise anyway. Is a good pump needed for muscle growth? Yes, but endless set after set is not required. Three to six sets max should be plenty for any muscle group. In theory the ideal workout plan would to exercise the arms, for example, 3 times a day. Once in the morning, once in the afternoon and an hour or so before going to bed. This assures a ready blood supply throughout the day, at selected periods. These would be light exercises, with maybe 2 set's at most for the biceps & triceps. But in the real world this may not be practical for most people.

Hence, from the above, flushing & finishing after a good workout, is not need or required. And can be counter prodctive in the long run.

If The Pumpster needs more help than just PM me. I'll set up a muscle building program for you. You will finally get some muscle mass on you, and in a short time too. Good Luck.

[JPM]

But besides that, how was it?

Good Luck.