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Thread: reps or more weight?
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11-11-2005, 03:14 PM #1New Member
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reps or more weight?
could adding more reps be just as beneficial as adding more weight?
im thinking definitely not but my boy says yeah? hes just from a small hick town wit no gym so this is what he was used to having limited weights to work wit
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11-11-2005, 03:42 PM #2
fail in 6-8 reps for mass.
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11-11-2005, 04:19 PM #3Banned
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Originally Posted by dellio
In a way, the idea of setting a rep range is a myth, because as long as you get a high level of intensity and improve each session with higher reps, you are getting stronger and bigger. I'm not brave enough to up the reps though, I prefer to increase the weight because that is how I have always seen results for myself.
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11-11-2005, 04:23 PM #4Originally Posted by Flexor
You say that rep range doesnt matter? Pretty bold statement there buddy....your word against a lot of the bodybuilding books and mods on here. what makes you think it doesnt matter?
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11-11-2005, 04:25 PM #5Originally Posted by Flexor
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11-11-2005, 04:26 PM #6Banned
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Originally Posted by kaptainkeezy04
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11-11-2005, 04:38 PM #7
you call the rep range a myth...myth meaning a fiction or half-truth, especially one that forms part of an ideology? in my opinion, setting a range between 6-12 will build muscle....of course doing numberous reps will build muscle and strength but the IDEAL rep range for muscle and strength is going to be around 8.
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11-11-2005, 04:44 PM #8Originally Posted by kaptainkeezy04
Last edited by striker93; 11-11-2005 at 05:40 PM.
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11-11-2005, 04:52 PM #9Originally Posted by striker93
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11-11-2005, 05:05 PM #10Banned
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Originally Posted by kaptainkeezy04Last edited by Flexor; 11-11-2005 at 05:19 PM.
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11-11-2005, 05:25 PM #11VET
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does ronnie even do squats ?
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11-11-2005, 05:42 PM #12Originally Posted by Flexor
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11-11-2005, 08:22 PM #13
increase reps, increase weight or both
its all increase in load
as long as you're contunually increasing in load then you're cool
and if you aren't...u gotta change somethin else up!
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11-11-2005, 08:25 PM #14
oh and optimal rep range is something you gotta figure out thru trial and error but yea 6-12 pref 8-12 is cool depending on the type of training you do
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11-11-2005, 09:21 PM #15Originally Posted by ryamigo
I've trained high rep for years.
I've also incorporated a combination of the two: dropsets
Dropsets allow me to go as heavy as humanly possible...yet still facilitate high reps.
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11-11-2005, 09:24 PM #16Originally Posted by Flexor
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11-11-2005, 09:31 PM #17Originally Posted by dellio
But i'd assume certain benefits of weight-training (i.e. increased skeletal load and the consumate increase in calcium deposition in response to weight-bearing exercises) increase with workload...as opposed to in relation to time under tension.
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11-11-2005, 09:40 PM #18
Yep - Just get in the gym and do better than last time - whether it is more weight, more reps, less wait time between sets, etc. etc.
Nark highlighted one important word...."Intensity"
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11-11-2005, 11:00 PM #19Originally Posted by Flexor
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11-12-2005, 04:20 AM #20Banned
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Originally Posted by kaptainkeezy04
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11-12-2005, 07:06 AM #21Originally Posted by dellio
((total load) * (total reps)) * (total sets) = TOTAL LIFTED
then...
(TOTAL LIFTED) / (total minutes spent lifting it) = TOTAL POWER
That equation would spit out how much weight you lifted per minute in the workout - if the number keeps going up... you are getting stronger.
For example say I did 405 for 5 reps, 5 sets in 30 minutes... 405*5=2025*5=10125lbs
10125/30=337.5 pounds per minute on that lift
Now lets say I could do 365 for 8 reps, 5 sets in 30 minutes... 365*8=2920*5=14600lbs
14600/30=486.7 pounds per minute on that lift
I got stonger using less weight... see how that works?
BTW - some bodyparts (and some individuals) are capable of recovery very fast and will shrug off anything less than 10 reps or 30-40 seconds of total time under tension. And others benefit from low reps with all out raw explosive lifting. Watch your rest intervals... don't spend too much time bullsh!ting - you can see here how that can really impact the benefit of the workout.
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11-12-2005, 08:20 AM #22Banned
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Cheers warrior, very interesting. I'm going to do some number crunching now
I've always used a 1RM max calculator to check if I have gained strength.
www.kalanen.fi/maxrepcalculator
E.g.
8 deads at 220 = 1RM of 275
12 deads at 200 = 1RM of 271
So If I had done 12 deads (for 1st set) and next workout upped the weight 20lbs and did 8 deads (for 1st set), I would know from this basic calculation that I had most probably gained strength.
Warrior what is your opinion of this method? It's probably not that accurate right? I've found it useful though.Last edited by Flexor; 11-12-2005 at 09:23 AM.
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11-12-2005, 08:24 AM #23
Pics - 6 weeks
here's what low reps high weight did for me in the last 6 weeks.
read the thread to see what my workout was.
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11-12-2005, 08:41 AM #24Originally Posted by Flexor
To figure out what give you a high number in that equation is finding that sweet spot (what give you a higher power index each workout), which lies between rest, load and reps for each bodypart... if you do that - this is what I call really dialing in and documenting your training ability and planning. If you keep a training log, make sure you right down times in it for now on.
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11-12-2005, 09:15 AM #25Banned
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Originally Posted by Warrior
I've always kept a training log and now on I will try to include times.Last edited by Flexor; 11-12-2005 at 09:24 AM.
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11-12-2005, 02:45 PM #26
No - its a general calculator... like I mentioned, some people have very unique musclular ablilities... and it differs per muscle group.
Like I might be able to push 405 for doubles and then drop to 365 for 5's... you might be able to push 405 for doubles, but can drop to 365 and still push out 7 or 8. This can vary by muscle group to... for example, I have noticed while doing delt presses that they can maintain their strength much longer than chest can doing flat presses. You can see this to really be true and obvious in calve work - you can do sets to failure of 15-20 reps for multiple sets - but try that with chest!
The concept of calculating the power you actually produced, as we have discussed with that equation above, is a far more superior method - a much more accurate way to measure your gains...
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11-12-2005, 05:10 PM #27Banned
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Thanks man, helps a lot. I'll use the method you described and do a few sums on all my previous workout data.
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11-12-2005, 11:05 PM #28
Nice warrior...nice!
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11-15-2005, 10:25 PM #29New Member
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yeah warrior...thanx for clearing that up for us man. appreciate it
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11-16-2005, 01:25 PM #30
No problem gents... glad you find the info helpful/useful... Sisco and Little have a book out called Power Factor Training that goes into this concept deeper. Its a really good read.
I think it is also important to point out a little something in this: when you play with these numbers you will find what rep range gets you your highest power output - and with this you may find that working over 90 percent your 1RM will hurt your overall score. But there is something to gain in working over 90 percent though... and that is increasing your limit strength via overloading your CNS... basically getting use to heavier loads.
There is an old powerlifting bench pressing theory that is based on two flat pyramids. You warm up to your 1RM then do 5 sets of singles with 2 minute rest intervals. The you drop about 50 pounds (again, depends on your muscle structure) and do 5 sets of 5 with the same RI's. The theory behind this is - after you push out the singles and get your adren**** pumping from lifting heavy... the load using 50 pounds less "seems" lighter. This type of training attacks any self doubts you have about goin' heavy. And in the long run - will benefit your power output.
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11-16-2005, 01:55 PM #31Banned
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If you can achieve a power output close to what you usually achieve by doing 3 reps instead of 8, in other words through more sets, hypertrophy in the type II C muscles will occur in addition to the greater neuromuscular adaptation.
Some people believe the myth that low reps improves strength but does not stimulate hypertrophy, which is totally wrong of course. If you can achieve enough total reps through doing many sets of low rep exercise, actually more hypertrophy will occur through causing greater damage handling heavier weights.
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11-16-2005, 02:19 PM #32Originally Posted by Flexor
This gets into periodizing your training in micro/macro cycles to focus on either one... personally I like breaking a routine into two types of workouts (micro cycles), workout A would focus on strength, while B would focus on getting the most power output... alternating between the two... A,B,A,B, ... where B would require the most rest days.
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