High Rep low weight for strength and Mass

[bucks_243]

I read in a earlier post about a week ago by Marine Newbie that someone suggested doing 100's to change up his workout routine. Since then I tried it and it seems to be working. I'm suprised how much weight I had to drop to finish my reps. My question is, is this more of a workout program for cutting or can I gain mass and strength from 100's as well? I know it depends on the person but I am a former marathoner and have a VERY high metabolism. I've had to cut out all cardio to gain weight. I also have to say muscle groups that weren't sore before are now hurting units after trying this. Any advice would be appreicated!

[kaberle_15]

Different people and different muscle groups react in their own distinctive way. I believe that anything over 15 reps is more geared for endurance than mass.

Strength = 1-6 rep range for me
Mass = 7-13 rep range for me

[bucks_243]

I was doing 6-10 reps before to gain mass and it seemed to work really well for me but I've been doing that for 1.5 months. Don't you need to change up reps and weight as well as exercises when changing lifting programs?

[MotoLifter]

yeah changing rep schemes and rest times is a good way to shock your muscles and keep from plateuing. but chances are you wont be gaining to much mass w/ 100 rep routines. youll be burning alot of muscle. but its definately a change from what most people do. but heavy wieght and low reps is the true mass/strength builder.

[eatrainrest]

you are not going to see any gains with 100 reps

[ReX357]

I do something that's been working really well for me.

I go sets of 5 or 20. My theory is the 5 hit the fast twitch and the 20 the slow twitch muscles.

I also used FST-7 before with great success.

Like right now I can bench press 205lbs for 20 reps for 3 sets.

My training partner and I find we grow really well from those rep schemes.

[Okinawa_Power]

Heavy weights with moderate reps will build strength and mass........but it also depends on how YOUR body responds to training.....What may work for me may not work for you.....Give it a test and you will be able to figure it out......

[bucks_243]

for three weeks I have been doing 5 sets of 100. I worked my way up to 135lbs on bench which I thought was great progress. Then I switched my program to 3 sets of 3-5 reps and now I am benching the same as I was with 3 sets of 6-10. I dropped over 75 lbs! being a hard gainer sucks. I'm hoping doing heavy weight and low reps gets me back up to 275-300lbs on bench. I ws doing 100's to break out of the pleatu I was on anyway. In my experience, if your a hardgainer don't do what I just did. I wasted a lot of time getting up to that heavy weight. The strange thing is I continued to go up in weight, I gained 3lbs in 2 weeks. Dunno, I'm at a loss.

[spywizard]

4-6 reps for strength and size


http://en.wikipedia.org/wiki/Myofibril development is what you want to accomplish

not

http://en.wikipedia.org/wiki/Mitochondrial high rep develops the ability for blood exchange in the muscle fiber which is not size and strength