Why, why not?

[tinytraps]

You cant get lean doing 3 reps.

Discuss.

[Darkmanx]

Says who. Everybody's different and react to different stimuli.

[soundsgood]

Losing bodyfat has very little to do with rep range. 95% to do with your diet bro. You could do no reps and get lean

[severe]

Losing bodyfat has very little to do with rep range. 95% to do with your diet bro. You could do no reps and get lean

For the win.

[crazyfacials]

Losing bodyfat has very little to do with rep range. 95% to do with your diet bro. You could do no reps and get lean

How many reps do you do for dem quads Mr Zilla

[soundsgood]

How many reps do you do for dem quads Mr Zilla

When I squat I'm a big fan of mixed rep ranges in the same exercise

3-4 warmup sets of 8 - 12 reps

2-3 working sets of 5 - 10 reps (depending on what weight I choose, sometimes some heavy triples)

1 widowmaker set of 20+ reps

It works for me :shrug:

[tinytraps]

Losing bodyfat has very little to do with rep range. 95% to do with your diet bro. You could do no reps and get lean

Thank you SG!

[olympia]

Hard work to get those quads :nod:

[Dinahlady]

Well if you put on muscle mass your bf % will go down by proxy, if you just started lifting and didn't really change you're diet then you would probably gain some mass and the general increased activity would contribute to some fat loss.... then you will probably lose more bf due to increased energy demand of having more mass... ???

[southernsamurai]

Yeah getting lean is down to diet and calories in vs calories out.

Say you do low reps high rest and there is not a sufficient deficit you won't burn much fat. A 20 rep squat is harder and will burn more energy than a heavy single but yes look at the big picture

[tinytraps]

But who says that doing lots of low rep sets but high volume wont create an energy imbalance? A 20 rep squat would be hard. But so would 20 singles at 90% with less than a minutes rest in between sets. What would put more stress on the body 20x70% or 20x90%

[lemon]

If you were to match rep for rep overall by the amounts of sets. Then Its a trickey question.

But if it was going to be 3x3 or 3x8 for instance. Then I would advise 3sets 8 reps would lose more bodyfat.

[Monarchking]

I read this the other day, well skimmed it, "Lose The Fat, Keep The Strength" basicly heavy singles of your core exercise for X amount of time then 2 circuits for X amount of time. Worth a look

[tomsammce]

If you want to look like a bodybuilder then train like a bodybuilder.

As for the question... Yes can be done no question about it, I wouldn't do it though. What's the point?

[southernsamurai]

It seems to me TinyTraps that you are looking for the easy way out and come across lazy.

Here is a proposed leg session:

Squats: 3-4 working sets of 8-12 reps with a widowmaker set of 20+ reps

Leg press: 40, 30, 20, 8-10, 8-10reps increasing the weight each set

Lunges SS DB Romanian deads: 10 paces per leg on db lunges and 8-12 reps on DB RDL. (3 sets)

Hamstring curls (seated or lying) 3 sets of 10-12reps.

Keeping rest at 60-90sec(max) in between sets, squats may allow for up to 120secs.

Which will burn more calories? Your training session of 1-3 reps or the session I just wrote up? You need to have a look at how the guys in condition train. Have a look at Soundsgood's or Android's journals

[Phedder]

Which will burn more calories? Your training session of 1-3 reps or the session I just wrote up? You need to have a look at how the guys in condition train. Have a look at Soundsgood's or Android's journals

Why does the session have to be used to burn calories? In my opinion, the training is there to maintain muscle and strength, not burn fat. That's what the diet is for. Soundsgood seems to agree;

Losing bodyfat has very little to do with rep range. 95% to do with your diet bro. You could do no reps and get lean

It seems to me TinyTraps that you are looking for the easy way out and come across lazy.

There's nothing easy or lazy about doing 10 sets of 3 reps at 90%+

Some people enjoy the high rep, pump style training. Others enjoy lower rep higher weights. There's no reason TT can't get lean doing the lower rep, higher weight style of training he enjoys. If you read his journal, you'd see he's far from lazy or taking it easy.

[southernsamurai]

Phedder:

Yes it is possible to do it the low rep way but that means he'd need to diet quite hard.

He can make up for the calories if he expends lots of it with training. Being serious I could not do 90% of my 1rm with 60sec rest for 20 sets straight that is ridiculous.

I am giving suggestions based on what works mate, doing low reps is hell of a lot easier than doing 8-20 reps with plenty of volume- the lactate accumulation is great which triggers GH release- fatty acid oxidation.

Maintaining muscle comes down to the stimulus, and am quite sure a 8-15/20 rep session with a balance between heavy weight and high reps will provide that.

Whatever he chooses, I hope he sticks with it and gets some results

[Phedder]

Yes it is possible to do it the low rep way but that means he'd need to diet quite hard.

He can make up for the calories if he expends lots of it with training. Being serious I could not do 90% of my 1rm with 60sec rest for 20 sets straight that is ridiculous.

Or he can expend more energy through means other than his main training exercises. Walk more, swim, throw in a few circuits at the end of sessions etc. Creating the deficit isn't the point here.

I am giving suggestions based on what works mate, doing low reps is hell of a lot easier than doing 8-20 reps with plenty of volume- the lactate accumulation is great which triggers GH release- fatty acid oxidation.

Now to me it seems you're a little stuck in weight training dogma. Both methods will work, and neither are easy.

My DP(nothing especially massive or lean I know) was after 6-8 weeks of working to a max single and then doing back off sets of 2-3 reps on a few basic compound exercises. I consider it my best experience so far leaning out, I loved the training, diet was easy, and I got stronger. I didn't drop much weight (3-4kg I think?), but body composition changed significantly. I'm sure I didn't lose any muscle, and probably gained a little.

Maintaining muscle comes down to the stimulus, and am quite sure a 8-15/20 rep session with a balance between heavy weight and high reps will provide that.

You're quite right, but I'd argue that lower reps and high weight are more effective at maintaining muscle. Not saying all the training must be based around that, but throwing in at least 1-2 heavy top sets is a good idea. Recruiting the maximum number of muscle fibres = greatest stimulus for the body to maintain it's muscle mass. Maximum recruitment = maximum weight.

I'm not saying higher rep/moderate weight doesn't work, there's clearly plenty of evidence out there that it does. I'm saying low rep/high weight also works, and in my opinion is more effective at maintaining muscle mass whilst continuing to gain strength.

Whatever he chooses, I hope he sticks with it and gets some results

That we can count on :nod:

[southernsamurai]

Phedder:

You are very hard man to please (NO HOMO).

If you want to look like a bodybuilder then train like a bodybuilder.

As for the question... Yes can be done no question about it, I wouldn't do it though. What's the point?

Look above.

Yes you have done it, however a 3-4kg loss is probably a third of what TinyTraps is planning on losing. I have done it both ways, lost 3kgs in 5 weeks and increased my DL by 15kgs within that time.

The most notable results in fatloss came when I switched my training exclusively to 8-20 reps and introduced cardio. This wouldnt have been possible without a good diet of course.

I have been 30%+ bf and below 10%, the most effective way of fat loss is the bodybuilding way no ifs ands or buts about it!

If TT is more concerned about looks he will go down the 8-20 rep path, if he is more concerned about getting stronger/doing a slow recomp he will go down the low rep way.

[Danomyte]

I read this the other day, well skimmed it, "Lose The Fat, Keep The Strength" basicly heavy singles of your core exercise for X amount of time then 2 circuits for X amount of time. Worth a look

Yeah man, good read there

[tinytraps]

Heh this got interesting :grin:

I dont want to look like a bodybuilder, for the most part pro bodybuilders look ridiculous and its not something I would like to emulate.

The way I see it, by lifting at high intensity (% of 1rm) with low rest in between sets, high volume and high frequency I will be able to maintain muscle mass and increase strength while using the eating to get me in a deficit.

Monarch king, EDT is basically what Im doing now giving myself set time limits and I just have to do as much work with the top weights as I can in that time.

[tomsammce]

I said bodybuilder not pro bodybuilder. What do u want to look like then?

[southernsamurai]

Heh this got interesting :grin:

I dont want to look like a bodybuilder, for the most part pro bodybuilders look ridiculous and its not something I would like to emulate.

The way I see it, by lifting at high intensity (% of 1rm) with low rest in between sets, high volume and high frequency I will be able to maintain muscle mass and increase strength while using the eating to get me in a deficit.

Monarch king, EDT is basically what Im doing now giving myself set time limits and I just have to do as much work with the top weights as I can in that time.

Your goals are concerning body composition, what is the end goal of a bodybuilder? Pro bodybuilders look ridiculous, whats easy for you to stay. You don't have the will power or strength that is required to get to that level of physique in size or leanness.

Do us all a favour and achieve something for ONCE! Jumping to and from goals aint gonna achieve shit. When people give you advice and you ask for your help you DO IT, not go against what the person has suggested.

IN4 dissappointing results

/thread

[tinytraps]

Big quads, delts and lats while being lean PLUS getting my strength up

[southernsamurai]

If you want to look like that....

Train 3x a day and 20hrs a week, devote your life to olympic lifting.

Dial your diet as they would