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 Post subject: What have you'all experienced in terms of high reps vs low?
PostPosted: Mon Jun 13, 2011 11:16 am 
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Manatee

Joined: Fri Sep 05, 2008 9:37 am
Posts: 453
First I should say that I like to periodize my workouts to keep things moving....

But lately I have been experimenting more with higher reps with lighter weight. One thing I like about this is I find I need less sptting during sets.

For example, I am trying to build size so for chest I was doing heavier dumbell presses. I would do 100 lb dumbells for about 4-6 reps. This is tough and I need a spotter sometimes to help get the weight in position.

Lately I have been switching to lighter weight and higher reps - lets say 80 lb Dbs for 12-15 reps in the DB benchpress.

I must say I am having just as good results! When I hit a certain weight for 12-15 I then bump up to a higher weight...so now I am going for 12-15 reps with 85 lbs.

Anyone experiment with this? Research is showing that both methods are capable of building the same amount of muscle.

I am just finding with something like dumbells it is easier to work with during a workout than pulling the heavy weights off the rack and getting a spotter.

I still from time to time....maybe once a month I will do the heavies.

Thoughts?

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What do I do when not bodybuilding or working? Spend time with family, play guitar, write music, snowboard, roast coffee, travel, read, fight for those who are less fortunate than myself.


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 Post subject: Re: What have you'all experienced in terms of high reps vs l
PostPosted: Mon Jun 13, 2011 1:17 pm 
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Rabbit
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Joined: Fri Jul 16, 2010 3:43 am
Posts: 151
Yes, but still prefer heavier weights so I spend less time lifting.


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 Post subject: Re: What have you'all experienced in terms of high reps vs l
PostPosted: Mon Jun 13, 2011 4:45 pm 
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Stegosaurus
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Location: Waukesha, WI
My personal experience has been that I seem to gain well on either low or medium rep range stuff, once I get to 12+ reps I find that it's better for my conditioning and aides my fat loss better. I never really saw much for gains in size or strength with getting the reps high, but when I need to fix a situation with my endurance being too low, it works wonders there.

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 Post subject: Re: What have you'all experienced in terms of high reps vs l
PostPosted: Mon Jun 13, 2011 5:12 pm 
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Manatee

Joined: Fri Sep 05, 2008 9:37 am
Posts: 453
Been reading a lot of research on Clarence Bass's site and the research is saying it doesn't matter for most people, you should be able to gain as much either way. I am finding I am making just as good, if not better gains by focusing on higher reps. I have been working with a weight that allows me to get to 12 reps and then I bump it up. Then when I do go to lift heavier, it is amazing what I am capable of. I worked with 10-12 reps today on chest and triceps and the results were just great! I am liking this. I find it is less stress on my joints as well.

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What do I do when not bodybuilding or working? Spend time with family, play guitar, write music, snowboard, roast coffee, travel, read, fight for those who are less fortunate than myself.


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 Post subject: Re: What have you'all experienced in terms of high reps vs l
PostPosted: Mon Jun 13, 2011 8:05 pm 
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Elephant
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Joined: Sun Dec 30, 2007 4:41 pm
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Location: Piscataway, NJ, US
If you're really liking the high reps check out German Volume Training. Ten sets of ten.

I liked it but it got boring after a while, it was the only routine I've been able to get the infamous "pump" from.

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 Post subject: Re: What have you'all experienced in terms of high reps vs l
PostPosted: Tue Jun 14, 2011 8:32 am 
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Rabbit
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Joined: Wed Jun 08, 2011 9:02 am
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Location: Zephyrhills,Florida
To me low rep work should only be done with compound lifts, but that's just my opinion. Dumbbell BP's are fucking intense with the higher weights so a spotter is very important. I tend to use higher rep work on accessories to the compound lifts( posterior delts, lats, abductor, adductor,triceps,biceps etc) I also dabble in Pain tolerance work ( got the idea from Derek Poundstone) Basically do so many reps with a moderately lightweight and just keep at it to the point of complete fatigue. Static holds are killer as well but you should have a spotter for those cause of the extreme weight and pressure on your body.

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