New study: reps doesnt matter. 10 vs 30 rep builds the same.

[Wintermaul]

In a new study i found by schoenfield done in 2014 the see that reps doesnt matter when you try to build muscle.
THe body builds equally by 10rep or by 30reps resistance when you train to failure.

Study can be found here: http://www.researchgate.net/profile/...bf8baf755f.pdf
What is your thought on this?

[tdoe11]

I started growing more when I forgot the reps. I never count anymore. I focus on a tight contraction and slow movements. When i start to get a deep burn I try and knock out 5 or 6 more reps until it's screaming.

[lovbyts]

Dont worry, there will be a new study next year to debunk this one as long as they are getting million dollar grants that you and I are paying for....

[uhit]

All high reps does for me is cause my joints to ache.

Makes me feel 40 years older than I am

[Wintermaul]

I started growing more when I forgot the reps. I never count anymore. I focus on a tight contraction and slow movements. When i start to get a deep burn I try and knock out 5 or 6 more reps until it's screaming.

i think the reps doesnt matter to much. Its more important to feel it, and to actually make the set. If i knew my workout-regime was making me do 30reps of deadlifting each set i wouldnt looking forward to that session. And then even skip it over time. Some exercise i like 6-8reps, some i need more to feel it. Depends.

[600@50]

Here's another perspective that looks interesting:

http://www.elitefts.com/education/tr...t-perspective/

[zaggahamma]

I would believe that ronnies theory plays a part

[NACH3]

Here's another perspective that looks interesting:

Throw Out the Rep Ranges: A Different Perspective / Elite FTS

That's was a good read, 600@50!!

I've been a pure (real)HITer for only maybe a couple yrs... W/this yr making much better gains as I've grasped the concept much better(as the article states energy, duration, and time under tension(or poundage) is key to making big gains)!

Thx to Marcus(& the Diary) it's helped tremendously!!! Mr. Yates(DY) explains
this theory very well(moreso than others and it makes so much sense)... If one goes to true positive failure and beyond(Drops, forces, negs, RPs, etc) one really needs to do one working set(balls out) into your drops, forces, negatives, I don't see how someone could train longer than 45 min...

B4 grasping this idea fully(which was actually recent - always been HIT but wasn't going beyond failure) and actually felt myself start to overtrain... As weird as it sounds if your overtraining your actually not working hard enough(& I couldn't grasp this as I thought for sure I was going to faikure(how though if your doing 3 working sets @to failure" but actually holding reps back...

Though this doesn't work for everyone(as each individual is different) the intensity and pain(good pain where your muscles are screaming)is unrivaled!

Just thought I'd share my experience after reading that Article from 600!! And A shout out to Marcus and the members in the Diary who've helped me understand what my/our minds bodies are capable of...

[Buster Brown]

I would rather read less and train more and let my goals dictate my Rep range. I prefer to use what is tried and true and what I get the most out of.

[monster-ish]

ive always lifted heavier with reps between 4-12 and 4-6 sets. works for me as i grow tremendously doing this as well as go way up in strength.

[SOL!D5NAK3]

rep count is for beginners, just feel it,when you think you can't do more, do another or two. tear the fiberss.

[almostgone]

I think the study shows that the same lifting program may not work for everyone due to differences in physiology and mental approaches to their lifting. That's why we have HIT and volume routines. Each person must find what works best for them. Personally, I prefer HIT, but have to make a tweak here and there to suit the way my body reacts to the workload.

[Nick147]

British scientists again?

[Synhax]

always thought high reps is good for building muscle endurance, is that the case? Low reps for strength and mass, high reps for endurance?

[Buster Brown]

always thought high reps is good for building muscle endurance, is that the case? Low reps for strength and mass, high reps for endurance?

Yes more or less. Real high reps light weight are more for conditioning while low reps are for strength and 6-8 seems to be my sweetspot for hypertrophy.

[JohnnyJim]

In a new study i found by schoenfield done in 2014 the see that reps doesnt matter when you try to build muscle.
THe body builds equally by 10rep or by 30reps resistance when you train to failure.

Study can be found here: http://www.researchgate.net/profile/...bf8baf755f.pdf
What is your thought on this?

10 sets of 10 is awesome for a novice lifter wanting to go from 130 pounds to 160 pounds.

After that, 10 sets of 10 for him will be as effective as his 1-mile run or 100-rep push ups.



Relatively speaking, light weights are great for newbies, terrible for intermediate-and-beyond lifters.

[Khazima]

10 sets of 10 is awesome for a novice lifter wanting to go from 130 pounds to 160 pounds.

After that, 10 sets of 10 for him will be as effective as his 1-mile run or 100-rep push ups.



Relatively speaking, light weights are great for newbies, terrible for intermediate-and-beyond lifters.

I don't know what makes you say that?

I'm assuming you mean light weight as in high reps right?

Varying rep ranges should be utilized by all lifters of all levels for all goals.

[Buster Brown]

Explain relatively speaking? If you are training in maintenance mode at 80% of your on cycle strength how is that bad? .....its not, in fact it is necessary to train in that manner in order to recover and prepare for another growth phase.

[kelkel]

rep count is for beginners, just feel it,when you think you can't do more, do another or two. tear the fiberss.

^^^ That hits home with me. Well said.

[Bio-Active]

^^^ That hits home with me. Well said.

I agree with you but the weight still needs to be heavy enough to tear the deeper fiber in my opinion

[NACH3]

I agree with you but the weight still needs to be heavy enough to tear the deeper fiber in my opinion

^^^ This is the biggest difference I've seen since switching to HIT the right way(you still want to hit your rep range in that 6-10 range w/your drops etc on the one balls out set) picking the right weight is key...

Biggest difference for thickness for me... Just my .02

[kelkel]

I agree with you but the weight still needs to be heavy enough to tear the deeper fiber in my opinion

Yes. I didn't feel he was referring to light weight. Gotta train heavy. Even for a higher rep leg day, it's still a heavy weight.

[lovbyts]

British scientists again?

Wait, isn't that an oxymoron?