So this huge guy walks up to me at the gym

[Manny735]

and goes what are you doing i look over at him and say i am doing preacher curl...he goes how many reps did you do...i said 18.

He then goes what are you goals..i stated to get lean...he goes i am doing it all wrong.Is he right?

I explained to him i started to diet religiously 2 weeks ago and want to lose fat.

He stated that as long as i am dieting clean i should be doing heavier weights and lower reps.

He goes your diet is what is gonna make you lose the fat....he basically stated to lift heay make muscle grow and leave the losing fat to dieting.

Any truth to this...i am doing 15-20 reps right now and am on the Keto Palumbo diet.

Your thoughts?

[D7M]

he's right.

[Manny735]

he's right.

oh yeah?i have been doing reps of 15-20 my whole life...holy $hit ..i think i just answered my own question.

[Dukkit]

eh.
depends.
everyones different.

this is another subject that correlates back to that.

some ppl i know who cut hard (6% bf) will do 10-15 reps

others who also cut that hard do 6-10 reps

and both of them will be just as lean and muscular.


yes diet and cardio are whats gonna be the main thing concerning fat loss....
just depends what works for you

[CptAmericaX]

On that note everyone told me the same thing because I was trying to cut b/f and i just ignored there advice and ran harder and did high reps, my body was so conditioned that it litterly took 20 minutes of hard running for me to even break a sweat, then I said f it and worked out with a buddy who does low reps heavy ass weight, my strength has gone up threw the roof and my bf is dissapearing way fast

[Gaspari1255]

Rotate anywhere from 6-12 each week. 15-20 is outrageous.

[Manny735]

Rotate anywhere from 6-12 each week. 15-20 is outrageous.

What do you mean rotate?Please explain.

15-20 is outrageous?really?

[xavier_888888]

I agree with the Big guy at the gym diet and cardio is the main key oh loosing fat. Try what he said and see for yourself.

[Manny735]

I agree with the Big guy at the gym diet and cardio is the main key oh loosing fat. Try what he said and see for yourself.

Thanks im gonna give this a shot starting today...i got chest day today...will go for 8-10 reps.

i have never lifted heavy in 15 years.

[xnotoriousx]

Man this isn't completely true, a lot of people including myself like using the high rep approach to break thru plateaus and also just to do also as a pump set(20+reps) or drop set (Start heavy to failure, then drop weight and continue to failure again.

There's a lot of good that comes from the high rep, but you must use it right.

Going into each exercise planning on doing 3-4 sets of 15-20 is kind of ridiculous in my opinion.

[spywizard]

high reps = increased endurance

high weight low reps = more strength and muscle

more muscle = more energy required to maintain

diet = if you grow muscle..

[warchild]

honestly man, its gonna depend on how your muscle reacts with the weights...ive been doing 3X20 sets and get crazy pumps and muscle get sore. before i was doing heavy, change it up man and see what works

[Manny735]

honestly man, its gonna depend on how your muscle reacts with the weights...ive been doing 3X20 sets and get crazy pumps and muscle get sore. before i was doing heavy, change it up man and see what works

im gonna change it up man ...see wat results are getting i dont want to get chunky..im broad as it is..im gonna try it out for a month.

And then go back to high reps.

[Manny735]

high reps = increased endurance

high weight low reps = more strength and muscle

more muscle = more energy required to maintain

diet = if you grow muscle..

im confused now.

[T-MOS]

Try to look at it like this:


REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

[Manny735]

Try to look at it like this:


REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

T-MOS

thanks makes total sense....you are a wealth of info.

[Nooomoto]

oh yeah?i have been doing reps of 15-20 my whole life...holy $hit ..i think i just answered my own question.

Do you mean 15-20 reps per set? Or in total?

[jbm]

and goes what are you doing i look over at him and say i am doing preacher curl...he goes how many reps did you do...i said 18.

He then goes what are you goals..i stated to get lean...he goes i am doing it all wrong.Is he right?

I explained to him i started to diet religiously 2 weeks ago and want to lose fat.

He stated that as long as i am dieting clean i should be doing heavier weights and lower reps.

He goes your diet is what is gonna make you lose the fat....he basically stated to lift heay make muscle grow and leave the losing fat to dieting.

Any truth to this...i am doing 15-20 reps right now and am on the Keto Palumbo diet.

Your thoughts?

I go with his idea....

[FireGuy]

Try to look at it like this:


REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

I dont think you can speak in absolutes on this topic. I usually agree with most everything you say T-Mos but to say going over 12 reps wont increase muscle size is going to get an argument from me. I have found that 12-20 rep range to be very effective. I am not saying its superior to the 6-12 range for hypertrophy but I think over 12 serves more than just endurance.

[Ronnie Rowland]

and goes what are you doing i look over at him and say i am doing preacher curl...he goes how many reps did you do...i said 18.

He then goes what are you goals..i stated to get lean...he goes i am doing it all wrong.Is he right?

I explained to him i started to diet religiously 2 weeks ago and want to lose fat.

He stated that as long as i am dieting clean i should be doing heavier weights and lower reps.

He goes your diet is what is gonna make you lose the fat....he basically stated to lift heay make muscle grow and leave the losing fat to dieting.

Any truth to this...i am doing 15-20 reps right now and am on the Keto Palumbo diet.

Your thoughts?

Why follow the Dave Palumbo diet and not follow Dave's training advice? Dave believes (like myself) that when in ketosis one should train with lower volume and heavy weights (6-12 reps) using straight sets and high intensity.

Keep in mind that lower reps build type-2 fibers and high reps focus on type-1 fibers (endurance type-fibers). As a bodybuilder you are interested in stimulating type-2 fibers.

[Ronnie Rowland]

I dont think you can speak in absolutes on this topic. I usually agree with most everything you say T-Mos but to say going over 12 reps wont increase muscle size is going to get an argument from me. I have found that 12-20 rep range to be very effective. I am not saying its superior to the 6-12 range for hypertrophy but I think over 12 serves more than just endurance.

True, you can do well using upwards of 15 reps but 6-12 reps is the sweet spot for most.

[Ronnie Rowland]

Try to look at it like this:


REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

4-6 reps will build muscle size but it's too hard on the joints to use long term!

[BrokenBricks]

Try to look at it like this:


REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

This is silly.

[MuscleScience]

4-6 reps will build muscle size but it's too hard on the joints to use long term!

I will attest to that, I feel battered and bruised from going heavy all the time and i am not that old.

[Manny735]

Do you mean 15-20 reps per set? Or in total?

i mean 15-20 reps pers set.

[Manny735]

Why follow the Dave Palumbo diet and not follow Dave's training advice? Dave believes (like myself) that when in ketosis one should train with lower volume and heavy weights (6-12 reps) using straight sets and high intensity.

Keep in mind that lower reps build type-2 fibers and high reps focus on type-1 fibers (endurance type-fibers). As a bodybuilder you are interested in stimulating type-2 fibers.

Could you tell me where i can find a link to Daves training advice?

Thanks

[MuscleScience]

Could you tell me where i can find a link to Daves training advice?

Thanks

look up slingshot training system on here...

[Maddogdh]

Man this isn't completely true, a lot of people including myself like using the high rep approach to break thru plateaus and also just to do also as a pump set(20+reps) or drop set (Start heavy to failure, then drop weight and continue to failure again.

There's a lot of good that comes from the high rep, but you must use it right.

Going into each exercise planning on doing 3-4 sets of 15-20 is kind of ridiculous in my opinion.

Thats my approach also. Start as heavy as i can to failure and decrese the weight to failure for 4-6 sets depends how fired up I am. example being with the heaviest weight 5-8 reps as i decrease to lighter still i can only get 6-10. At the end the lightest weight feels like a ton of bricks, and the pump is huge.

[Godson]

i was under the impression
while cutting, the reps dont matter as much as your rest intervals

short rest intervals will keep your heart rate up which is how you burn fat at 60%
and at 80% train your cardio

seems like everybody agrees 3-4 sets of 15-20 reps is too much

cut the reps down to 8-12, maybe as low as 6 and just dont rest as long
keep that heart rate up the entire workout session and youll reach your goal

to answer your question manny , and what you want to do in the future

[NathanSummers]

I've read of people doing up to 50 reps for biceps and other small mucles. What about doing things like 100 reps for abs?

[collar]

you should never just stick to one rep range anyway.
you can experiment, do high,mid and low reps
and changing the intensity of your training, and tempo.
there various different things you can do and they all work. IF and a BIG IF your DIET is spot on .

[Godson]

I've read of people doing up to 50 reps for biceps and other small mucles. What about doing things like 100 reps for abs?

abs are way different, than major muscles like arms/ chest / back

you're putting tons of resistance on the major muscles by lifting large
weight

abs you arent working with large quantities of weight, abs can be worked every single day

[bmit]

not really a fan of the high reps. I go heavy because i want to get stronger and bigger. May try a higher rep routine for a couple of weeks just to try out something new

[Misery13]

I agree with the Big guy at the gym diet and cardio is the main key oh loosing fat. Try what he said and see for yourself.

bump...

you have to vary your routines and see what works for you...

[eatrainrest]

4-6 reps will build muscle size but it's too hard on the joints to use long term!

agreed

[eatrainrest]

abs are way different, than major muscles like arms/ chest / back

you're putting tons of resistance on the major muscles by lifting large
weight

abs you arent working with large quantities of weight, abs can be worked every single day

this is as big as myth as thery can get. NO you cant do abs everyday they are a muscle and need rest liek every single othe rmuscle in your body. are you saying that biceps, triceps, and chest are major musce groups? there not.

[eatrainrest]

you should never just stick to one rep range anyway.
you can experiment, do high,mid and low reps
and changing the intensity of your training, and tempo.
there various different things you can do and they all work. IF and a BIG IF your DIET is spot on .

^^x3

[mho]

I thought the best way to get lean was cardio and diet.

[T-MOS]

This is silly.

Why is this silly?

OK, you tell that to the IFBB PRO bodybuilder that told me this IN PERSON, and who writes for 3-4 of the big muscle mags.....

[eatrainrest]

Try to look at it like this:


REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

this is not silly since there is always contradictions on rep range and muscle fibers. its definately relative, over 12 id say is stamina rather than endurance endurance is more like high rep 20+ circuit training, slight difference. liek fireguy said, some respond well to 12 reps, i for one dont see good strength gains off it but itll put me in a state where going back to low reps i blow up again. how is this in anyway silly? its a general outline and i almost agree 100 percent to it