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Thread: high rep program?
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03-22-2004, 11:02 PM #1New Member
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high rep program?
soon i'm going to be starting a high rep program in which i could use some help in. recently i have been doing lower reps, consuming lots of calories, putting on mass, and not doing any cardio. in a few weeks i will begin to cut my calories, do higher reps, and work in cardio. what would be goods sets and reps for a high rep program? any advice would be great. thanks.
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03-23-2004, 08:42 PM #2
Well if you're looking for reps that work in the optimal Hypertrophic range then you should probably try to focus more on the 8-12 rep range... below five is usually more reserved for strength training..and anything much above 12 is rather futile.. you certainly won't build any muscle with any sets over 15 reps... this is more for cutting (I think it's a waste of time.. you use your diet and cardio to cut..not your weight training)
Try focusing on or around the 10 rep range....
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03-24-2004, 03:22 PM #3New Member
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phreezer, thanks for the advice man. Just one other question that i have is would you suggest to keep the same type of sets that i'm using right now for all my lifts? i mean each week it varies for the sets, but usually i like to get around 12-15 sets per muscle group when i lift.
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03-24-2004, 06:27 PM #4
Thats too much volume.. you can easily get by doing 8-10 total sets for larger muscle groups and 6-8 total sets for the smaller ones....
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03-24-2004, 09:47 PM #5Originally Posted by phreezer
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03-24-2004, 10:33 PM #6
I think you need to re-read what I said.. our ranges on hypertrophy are pretty much the same.. and those are "Ranges" they are not exact..they can't be exact because everyone is differant... and I didn't feel flamed at all... But I'm still right bro.. For a bodybuilder..reps over 15 are futile.. I'm not sure where you got your information on those rep ranges making muscle fiber "harder" but I'd love to see the study...
Could you please post a link or the article with it's references?? I would greatly appreciate it!Last edited by phreezer; 03-24-2004 at 10:35 PM.
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03-25-2004, 10:52 AM #7
No links bro im sorry it was in a book called maximize your metabolism but like I said already thats what the basic rangers are for the 3 different ways to hit the muscles... and like I said the whole 15 thing is only for muscluar endurance so it really depends on what your trying to accomplish.. Hey phreezer can you send me a link with your 5x5 that you did.. I think im gonna start one of this thanks bro
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03-25-2004, 10:57 AM #8New Member
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alright guys thanks a lot for you help. Yeah i would like to keep the mass that i have right now, but i just want to get cut. So i think that i'm just going to keep the same type workout program that i have now, but like you said adjust my diet and add cardio and hopefully that will do the trick. Also one other question that i have is would you suggest doing shorter and more intense cardio or long and less intense?
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03-25-2004, 11:32 AM #9
you need to do cardio for atleast 20min to reach the fatloss stage, id go with somewhat higher reps in certain lifts, for legs i go as high as 16 in a set, works great..
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03-25-2004, 11:57 AM #10New Member
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alright thanks again for the advice. just one more question for deca is what other lifts other than squat would you suggest going with high reps?
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