confused about hi rep vs low rep

Discussion in 'Fitness & Nutrition' started by chemicalviper, Mar 11, 2008.

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  1. chemicalviper

    chemicalviper OT Supporter

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    I understand the whole max out you're weights to achieve new highs over time. But I am confused about the advantages of doing high amount of reps.

    Like for example say for numbers sake. You can max 200lb bench press x 10. Whats the advantage for your body over time to do 30 reps of 110 or something.

    I tried search didn't really get a clear understanding.
     
  2. kelali

    kelali OT Supporter

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    high weight, low reps = denser, stronger muscle

    low weight, high reps = bigger, not as strong
     
  3. Drewski

    Drewski New Member

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    high weight low rep's typically trains strength over size. its works the CNS so its more efficient. so the strength you get will come primarily from the fact your muscles now work more efficiently

    high reps causes hypertrophy which is increase in muscle size. so while your CNS will be getting worked some, the strength you gain will primarily be from increased muscle size
     
  4. ccrooks

    ccrooks New Member

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    :werd:

    it's best to do a mix of both
     
  5. nwmrkt

    nwmrkt New Member

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    do you mean like a 6-12 rep range or like one "phase" power. one "phase" size?
     
  6. MaineSucks

    MaineSucks OT Supporter

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    High Reps, Low Weight = Toned
    Low Reps, High Weight = Bulky
     
  7. evolude

    evolude OT Supporter

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    High Reps, High Weight = Jacked
    Low Reps, Low Weight = Ripped
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    there's not much point in doing 30 reps of anything
     
  9. Mitchj

    Mitchj OT Supporter

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    i wouldn't say thats true

    edit - and i usually consider high reps as in 10-12, and low reps 3-5.
     
  10. MaineSucks

    MaineSucks OT Supporter

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    you are wrong, its scientifically proven true. Don't make me use pubmed.
     
  11. TZ

    TZ Banned

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    8-15 reps = hypertrophy
    1-6 reps = strength

    you can still get stronger in the 8-12 rep range though. and some muscle groups respond better to higher reps...i think doing full squats for 8-12 reps is really really great if you wanna get bigger and stronger quads. 3 sets of 10-12 is one of the toughest things imo if you pick a challenging weight..really hard
     
  12. timberwolf

    timberwolf New Member

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  13. 1337

    1337 Forget it, Jake. It's Chinatown.

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    how do you mix low and high reps? do you do it all in one day?

    I.E.

    bench 12 times then 6 times but heavier weight? or do i alternate each week? high reps, then heavy?
     
  14. MaineSucks

    MaineSucks OT Supporter

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    in all seriousness... my favorite thing to do is keep the main movement for the day heavy. If I'm training raw bench I'll work up to a heavy 5, heavy 3, and possible take a heavier single. Then for everything else its moderate weight and keeping the reps in the 8-12 range.
     
  15. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    i like to balance between strength and reps. If anything, I tend to focus too much on strength gains and my physique is slightly proportionate in relative to this.

    I also find that I have a hard time with maintaining consistent strength. I would prefer to sustain my strenght over a longer period of time as opposed to busting out the high bench for 1RM.

    Example of my current levels.
    Raw bench 415 1RM.
    Sets of 10 for 275

    But, move to try and do a set of 20 and I fail miserably in the weight department.

    Effects on size though, Im unsure.
    Ive always struggled with my biceps, trying to bring them up proportionately. For the past year Ive been focusing on higher reps, sets of 21's etc and Im not sold on the higher set advantage. Each person is different I guess.
     
  16. Memor

    Memor Active Member

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    can we sticky this please
     
  17. Juke Box Hero

    Juke Box Hero Active Member

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    So youre pretty much working on strength and muscle growth when you work to failure right? For example lets say you put up a couple pounds for 12 reps twice, then your third set you hit 7 or 8 then the last set you get maybe 5 reps.

    Oh and what do you guys think about super high reps.. my buddy likes to do this thing where he tries to do 100 reps of something during a song.. is that beneficial at all?
     
  18. MaineSucks

    MaineSucks OT Supporter

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    .
     
  19. Simple

    Simple Sexy Beatch

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    if you're a beginner just do a standard 3x8 until your muscles adapt then go from there.
     
  20. JeremyD

    JeremyD New Member

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    So blood volume accumulation / fascia streching has never helped anybody?:noes:
     
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