low reps/high reps?

[BIGswang]

I was at the gym earlier today and i heard a guy givin out his advise on training. He says he trains one week heavy low reps and the next week light high reps. I was wondering if this really works? I usually do rep ranges from only 10-12. any comments on this type of training and what rep ranges are for low and high?

[SwoleCat]

It's best to include all rep ranges in your training for development of all muscle types.

~SC~

[Liftnainez]

It's best to include all rep ranges in your training for development of all muscle types.

~SC~

Swole would you recommend 1 week all high reps and the next week low reps.. or train one month high reps next month low.. Whats your opinion on this? Is low 4-6, 6-8? Is high 10-15? Thanks brotha

[SwoleCat]

I currently do 12-15 reps for all bodyparts, usually 15-20 for legs.

I've found that my musculature for some reason is a LOT better, far less injuries, tendon strains, joint pain, etc., with the utilization of higher reps and far better form and concentration on the movements.

~SC~

[BIGswang]

thanks guys

[Liftnainez]

I currently do 12-15 reps for all bodyparts, usually 15-20 for legs.

I've found that my musculature for some reason is a LOT better, far less injuries, tendon strains, joint pain, etc., with the utilization of higher reps and far better form and concentration on the movements.

~SC~

thanks for the info swole.. some people told me the only way you can grow is by utilizing the 6-10 rep range.. but a some swear by the 12-15 reps.. I think I will give the 12-15 rep a chance for a month or two and see how I respond.. thanks bro

[SVTMuscle*]

Its a trial and error for everyone. I've noticed that 8-10 reps works best for me. With about 4 exercises per bodypart.
I'm starting a program this week lke the guy was saying at thee gym about low reps one week high the other, we'll see how it turns out

[SwoleCat]

thanks for the info swole.. some people told me the only way you can grow is by utilizing the 6-10 rep range.. but a some swear by the 12-15 reps.. I think I will give the 12-15 rep a chance for a month or two and see how I respond.. thanks bro

Good deal, because you may do very well in that rep range if your muscle fiber types are made up mostly of those that respond to higher rep ranges. Mine most certainly do, when I go heavy I get injured, sore, over-trained, etc.

~SC~

[Liftnainez]

Good deal, because you may do very well in that rep range if your muscle fiber types are made up mostly of those that respond to higher rep ranges. Mine most certainly do, when I go heavy I get injured, sore, over-trained, etc.

~SC~

Yea i def. looked foward to switching to high rep training for a bit.. Quick Q: Do you choose a weight where the 16th rep would be impossible? Do you increase weight each set? Thanks bro

[SVTMuscle*]

One key point i'd like to point out in regards to overtraining, is your shoulders. You shoulder need no more than 3 exercises with 3-4 sets a week. I've made that problem for years to blast my shoulders till i couldnt move them, and they didnt grow at all

[SwoleCat]

One key point i'd like to point out in regards to overtraining, is your shoulders. You shoulder need no more than 3 exercises with 3-4 sets a week. I've made that problem for years to blast my shoulders till i couldnt move them, and they didnt grow at all

Correct brutha, and what's funny is that people tell me I have bowling ball shoulders, they look great, etc., and ask me what I do for them.

I do about 3-4 sets of side raises after I do my chest exercises and that's IT!

Nothing more.

~SC~

[SwoleCat]

Yea i def. looked foward to switching to high rep training for a bit.. Quick Q: Do you choose a weight where the 16th rep would be impossible? Do you increase weight each set? Thanks bro

I try to keep the weight consistent and rest only about 1 min. between sets.

I make it so 12-15 burns like mad, but not quite "total" failure.

~SC~

[Liftnainez]

I try to keep the weight consistent and rest only about 1 min. between sets.

I make it so 12-15 burns like mad, but not quite "total" failure.

~SC~

I see what your saying.. thanks- im going to give it a try..

[Liftnainez]

Correct brutha, and what's funny is that people tell me I have bowling ball shoulders, they look great, etc., and ask me what I do for them.

I do about 3-4 sets of side raises after I do my chest exercises and that's IT!

Nothing more.

~SC~

Really? Thats all your shoulder workout for the week? Interesting.. I started combining shoulders after doing chest.. I do 3 sets of side raises, 3 front raises, and 3 presses.. would that be overdoing it? Should I have a seperate day for my shoudlers? Thanks for the info swole..

[SwoleCat]

If you find that you aren't over-training your shoulders and can still bench/work chest properly w/out having the shoulders be too sore/taxed, then that amount of work is fine. My shoulders are a naturally "better" bodypart than my others, so I don't have to do much at all to them. Just as some are born w/huge calves and never work them, while others have no calves at all and can't get them to grow no matter what they do.

It's all genetic, but I don't see any issues w/your amount of work, no, especially if your shoulders are a weak area, or just need the amount of work as your other parts to equate to equal growth.

~SC~

[Liftnainez]

If you find that you aren't over-training your shoulders and can still bench/work chest properly w/out having the shoulders be too sore/taxed, then that amount of work is fine. My shoulders are a naturally "better" bodypart than my others, so I don't have to do much at all to them. Just as some are born w/huge calves and never work them, while others have no calves at all and can't get them to grow no matter what they do.

It's all genetic, but I don't see any issues w/your amount of work, no, especially if your shoulders are a weak area, or just need the amount of work as your other parts to equate to equal growth.

~SC~

thanks alot for the info and your help swole.. i appreciate it brotha