Types of lifting

[davegt7]

Hi again guys

Lately I've been looking into different techniques for lifting and just have a couple of questions. Is the theory of lifting heavy and low reps good to bulk and low weights high reps to cut. Personally I hit heaviest reps I can for 6-8 reps for 3 sets then a burn set to failure and the bulking and cutting side of things I believe it mostly comes down to diet! Just wanted to hear some of your thoughts?!

[davegt7]

And also what's your thoughts on really slow reps? I would like to know more about that?

[fitnesstrainer]

1-6 limit strength (powerlifting)
7-12 hypertrophy (bodybuilding)
13-16 anaerobic strength endurance
17+ aerobic strength endurance

A properly periodized program for mass or strength should multiple rep ranges but focus primarily on the rep range that achieves the desired end state.

Slow reps are fine to throw in to break a plateau but I've never done them. Never found the need. Like anything else you gotta find what works for you.

[Khazima]

Whatever makes you build the most muscle will help you maintain the most muscle while cutting, all in the diet IMO as well.

As FT said your rep ranges should vary in you training to stimulate as many muscle fibers as possible.

Personally i'm doing a powerbuilding sort of thing atm, focus on the power. Program is 2 on 1 off, days 1 and 2 heavy, 1-3 reps, days 4-5 hypertrophy focus, reps vary from 6-20 reps, usually 8-12 and days 7 and 8 are power days, usually 2-4 reps for speed.

On a recent cut i mostly focused on bodybuilding movements and linearly progressed my rep and set schemes for the big 3 to peak for the end of it and i lost no noticeable muscle and only a small amount of strength on my squat and deadlift, maintained bench.

[MotoLifter]

Best way to find out what works best for you is through trial and error. Unfortunately there is no formula to it. I am still finding new workouts and techniques that improve my muscle building and strength even after over a decade of lifting. Read and experiment. Good luck.


Moto

[marcus300]

Try many different training style and keep with one for at least 8 weeks and see how you respond to it, there will be an ideal style out there for you which you may have to adjust to your body slightly but trying many different approaches will help you find which one, but give each one the time to see if its works. But don't worry to much about all these new methods IMHO look at what has worked over the years and decades for the big boys and start from there.

Ive tried many different style over the last 30 yrs and for me without any question is HIT or my own variation of HIT, it built more mass/size and thickness like no other style ive tried and its totally transform my whole body but its not for everybody and everybody has different goals, so check them all out and see what works for you and give it some time

[Hard_Body]

You will reap the best results training in all rep ranges, don't just stick to one, but if a certain rep ranger is working for you then by all means do it, but every now and then switch it up to shock a certain muscle, like many pros will even go past 20 reps while training legs, many consider this to just be for endurance but high reps can aid in shocking a stubborn muscle, getting as much blood in there as possible. I feel like hit is more for advanced, because i do not think beginners Will have the MMC and intensity to put everything they have into 1 set, Id say at least 3 years of experience. but I know rest pause is very big in HIT, I love it

[Buster Brown]

There is much to gain from being well rounded in your training. Don't be afraid to try HIT style or a PL routine for 8 weeks or so or a variation there of. Cycle your training to avoid periodization. They all deserve there little spot in the sun. And.......make sure you train every body part ...make time for them .

[bigrich4]

Training to me is what is fun.. if youre like me, what ever youre doing has to keep your attention. There hundreds of programs and sometimes you have to just try stuff until you love what youre doing.
Right now i kinda made my own program because im tired ofnusing calculators and all that.. so figure what you want and go for it.
Good luck