Interested in the points people are making about getting strength gains when doing high rep stuff as from my experience when ever I did high rep stuff only for a period of time I lost strength but when started lifting heavy with low rep I got the strength back reasonably quickly...
For me working in the 10 rep range I never noticed any strength loss.
One thing I like to do sometimes when working with higher reps is work up to a reasonable easy single. Something you can do easy any day of the week. Then drop back down and do your 10 rep sets.
This allows you to feel some heavy weight and get some high reps in. Also it makes the 10 rep weight feel very light.
Sorry Bazza, should have clarified my definition of high rep range, i usually train between 6 - 8 or 6 - 10 anyways, but rep range i was actually thinking was more 12 and above for every set, some may be 15 some evn higher upto 20 or 25 reps.
Well i wouldnt be surprised with some strength loss when training only in the 15+ range.
For me working in the 10 rep range I never noticed any strength loss.
One thing I like to do sometimes when working with higher reps is work up to a reasonable easy single. Something you can do easy any day of the week. Then drop back down and do your 10 rep sets.
This allows you to feel some heavy weight and get some high reps in. Also it makes the 10 rep weight feel very light.
This is exactly why I've been doing 20 reps squats in recent times. I decided to work around the Madcow 5x5 template, but add in an extra set at the top weight on Mondays, and see how many reps I could get on the 8 rep set on Fridays. Turns out I can do 20 reps at that weight, so I do 20 reps. The first time I tried the Madcow template, I stalled before making any measurable progress -- I couldn't even do my former 5RM. This time around, I had no issues with progressing on squats whatsoever. I've barely gained any body weight this time around, whereas the first time I gained about 1kg/week, so it wasn't a lack of food that was holding me back originally. Only thing I can attribute my success to this time around is that I went above and beyond the requirements of the program. I did more, and I got more out of it. How much of it is because of the extra set of 5 on Monday, I don't know. How much is because of the 20 reppers, I don't know. But I'm damn certain the 20 rep squats gave more of a training stimulus than the 8 rep squats at the same weight would have.To me, Its makes sense that doing more reps then you usually do, Without removing any weight, Would add in increased strength/gains.
Im doing 3x10 on all my lifts for beginner program now, Instead of 3x10 squats and the rest 3x8
Why not? Surely if you can do 20 reps on each set while still adding weight, Your much better off then just doing 8 reps, because that what you read on the internet.
whos stronger, Someone who can 250kg squat 3x3 or 3x20?
You still add weight to the bar when doing high rep training. Let's say your 1RM squat is 100kg, and your 20RM squat is 60kg. You then get on a program where you do 3x15x60kg in your first week. Next week, you push the weight up to 62.5kg while still doing 3x15. You keep on adding 2.5kg/week and sticking with 3x15, for 4 months straight (assuming, for argument's sake, no stalling or slowing of progress). Now you're doing 3x15x100kg. What you could previously do for only 1 rep, you can now do for 15 reps. To argue that you aren't now stronger would require one to go full retard. What do you think your 1RM will be now? Better yet, now switch back to low rep training, spend a few weeks acclimatising to handling heavier weights, and then retest your squat 1RM. Once you've gotten used to the feeling of heavy weights on your back once again, you'd probably be getting closer to a 140kg 1RM.Interested in the points people are making about getting strength gains when doing high rep stuff as from my experience when ever I did high rep stuff only for a period of time I lost strength but when started lifting heavy with low rep I got the strength back reasonably quickly...
Potatoes gonna potateI use 1RMs to build muscle.
I use 1RMs to build muscle.
I suggest you dump the pump and stick to swimming.Dude,
high reps on biceps to finish off work well. Cable curls with a full range of motion are a great pump.
I'm interested to hear stories from anyone who feels they've made good physique improvements on any particular body parts, using a higher rep range......say anywhere between 12-20 or beyond.
I clearly recall Fadi saying once that he made the best gains on his back when he did higher reps for seated rows.
I've got a stuffed shoulder and can't press....I've only recently been able to handle dumbell flys again. I can still feel aggravation on the delt, so don't like going below 10 reps. Was wondering if i go 15+ would i be pissing in the wind? Wouldn't Fadi's experience with his back translate to chest as well?
I've heard Stuart McRoberts say high reps works can work well for legs and back. Haven't heard anything similar about chest.
Would be interested in people's thoughts, and particularly any success stories with high reps.
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