high reps and hypertrophy

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radict
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high reps and hypertrophy

#1 Postby radict » Mon Oct 21, 2013 3:54 pm

Hey, quick question: is it true that high rep sets don't stimulate the production of testosterone or growth hormone and, as a result, don't promote hypertrophy?

I'm on a cycle now where I do two weeks focused solely on 15 rep sets w/30 seconds rest between sets, two weeks with 10 reps and 60 seconds rest, then two weeks at 5 reps w/90 seconds rest. All are exhausting in their own way, but am I wasting time with the 15 rep sets?

Apologies if this was already covered, I couldn't find a similar topic in the search engine.

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Re: high reps and hypertrophy

#2 Postby HIT Rob » Mon Oct 21, 2013 6:20 pm

Hello mate...

In my experience I've found high reps / longer time under tension can be quite productive for stimulating growth, especially were my legs are concerned. If your goal is to optimize your muscular development, then the weight is of second importance, growth is stimulated by fatiguing the muscles.

In this interview, leading researcher in the field of exercise physiology Dr Wayne Westcott talks about rep ranges...
http://www.highintensitynation.com/2011 ... -westcott/

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Rob

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Re: high reps and hypertrophy

#3 Postby Emrys » Tue Oct 22, 2013 7:39 pm

High reps are actually better for hypertrophy. Low reps/heavy weight are for strength.
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Re: high reps and hypertrophy

#4 Postby HIT Rob » Wed Oct 23, 2013 5:37 am

Emrys wrote:High reps are actually better for hypertrophy. Low reps/heavy weight are for strength.



Indeed, especially for those with slow twitch fiber dominate muscles

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Re: high reps and hypertrophy

#5 Postby mrbear666 » Thu Oct 24, 2013 12:09 pm

what do you guys see as high reps? to me its above 20, just wondering if it is the same for you guys?
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Re: high reps and hypertrophy

#6 Postby esqinchi » Thu Oct 24, 2013 1:47 pm

mrbear666 wrote:what do you guys see as high reps? to me its above 20, just wondering if it is the same for you guys?


I tend to do sets of 12-15 with mid-heavy weights. I go higher when using light weights, maybe 30, but that is pretty rare, and then it is more about working to failure.

I always thought that lower rep training (w/ heavy weights) was in the 6-10 rep range? I guess it could be different for everyone.

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Re: high reps and hypertrophy

#7 Postby HIT Rob » Thu Oct 24, 2013 3:16 pm

mrbear666 wrote:what do you guys see as high reps? to me its above 20, just wondering if it is the same for you guys?



Hi Mike,

For me, i tend to use a weight that allows me to still stay within an anaerobic pathway, that's means no more than 60-70 seconds of time under tension, so for example, if i was taking 3-4 seconds to complete a rep, then your talking anywhere between 15-20+. As far as an exact rep number goes, i don't have one, just whatever rep i hit failure on.

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Rob

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Re: high reps and hypertrophy

#8 Postby mrbear666 » Fri Oct 25, 2013 3:01 am

i think thats what i kinda do at the moment Rob, gives a better pump too! im trying to stop worrying about numbers and just go for feeling nowadays.............lighter weights higher reps has gotta be better for joints tendons and so on also 8)
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Re: high reps and hypertrophy

#9 Postby vegan_rossco » Fri Oct 25, 2013 4:32 am

Hey rob, do you go to failure each set? I always told to avoid going to failure.. But am willing to give it a try :)
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Re: high reps and hypertrophy

#10 Postby HIT Rob » Fri Oct 25, 2013 6:45 am

mrbear666 wrote:i think thats what i kinda do at the moment Rob, gives a better pump too! im trying to stop worrying about numbers and just go for feeling nowadays.............lighter weights higher reps has gotta be better for joints tendons and so on also 8)



That's it mate, as long as you still staying within an anaerobic pathway your good ta go. Are high reps better for the joints / connective tissues? There is unfortunately a wear and tear / damage element here too.
Last edited by HIT Rob on Fri Oct 25, 2013 10:05 am, edited 1 time in total.

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Re: high reps and hypertrophy

#11 Postby HIT Rob » Fri Oct 25, 2013 8:36 am

vegan_rossco wrote:Hey rob, do you go to failure each set? I always told to avoid going to failure.. But am willing to give it a try :)


Hey Ross

I've had a lot of debates over this one lol

This is what i believe...

The stimulus needs to be of a sufficient magnitude to warrant an adaptive response. You literately need to threaten your own physiology, and in my opinion, performing 4,5,6 or even 10 sets to only a certain point with the same weight and for an arbitrary number of reps just doesn't cut the mustard! I've (and anyone i've ever trained) always found training to failure to be the most productive and efficient way to train.

Listen to how Mike Mentzer explain's it at the start of this http://www.youtube.com/watch?v=XIkyPzzts0s

When training to positive failure, and as you grow stronger, one MUST properly manage the stress (yes you can train to failure and manage stress), and one MUST regulated their volume and frequency accordingly, if you don't....your progress will come to a grinding halt.

Best
Rob
Last edited by HIT Rob on Fri Oct 25, 2013 10:06 am, edited 1 time in total.

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Re: high reps and hypertrophy

#12 Postby vegan_rossco » Fri Oct 25, 2013 9:21 am

Thanks Rob! Always good to have someone around with a proper knowledge and understanding :) I'll give it a go man!
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Re: high reps and hypertrophy

#13 Postby HIT Rob » Fri Oct 25, 2013 10:18 am

No worries mate, as Mike Mentzer told me "i don't have exhaustive knowledge, but am certain about what am certain about" lol

Build up to just one set to failure per movement, and unsure and maintain strict form, though i probably don't need to tell ya that:)

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Re: high reps and hypertrophy

#14 Postby Mini Forklift Ⓥ » Mon Jan 27, 2014 11:29 pm

bodybyvi wrote:Hello,
In fact High reps are superior for hypertrophy. And Low reps are for muscle. Thank you.

Isn't hypertrophy muscle? Don't quite get what you mean :?

That aside, it's still a very blanket statement. Everybody is different, and while certain theories hold true for the most part it definitely isn't a given. I managed to gain a lot of muscle on relatively low rep training (as opposed to your typical 8-12 rep bodybuilding-type-hypertrophy rep ranges), so for me I wouldn't exclusively increase my reps if hypertrophy was my primary goal.
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Re: high reps and hypertrophy

#15 Postby Thunderer » Wed Feb 12, 2014 6:19 pm

I've always considered anything over 10 to be high reps.

This is just me personally but if I can do 10 reps or more I know I need to up the weight, basically if I can do that many reps I'm not having fun.


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