REPS.

[Bruce L]

Does any one do reps of 30-50 and add weight?

Example: Bench press 10kgs till your able to do 50 in one go then add more weight till say you able to do 50 reps of 50kgs and so on and so forth.

Hope that makes sence.

From what ive read on here, people tend to do small reps like 5 or 10.

Whats the benefit of doing larger reps then adding weight?

[Ninja]

If you can do 50 reps of something your training for muscle endurance not strength and size.

If endurance is your goal then go for it, its perfect for you.

[BeastBuilder]

Does any one do reps of 30-50 and add weight?

Example: Bench press 10kgs till your able to do 50 in one go then add more weight till say you able to do 50 reps of 50kgs and so on and so forth.

Hope that makes sence.

From what ive read on here, people tend to do small reps like 5 or 10.

Whats the benefit of doing larger reps then adding weight?

The hard thing about doing that is that when you add the weight say even if it's 2.5kg a side or something you have to do 50 reps with it.. It's easier to add weight if you only have to do 5-10 reps with it because it doesn't take forever. This can be hard physically and also mentally.

Also the only place I personally find for these kind of reps is at the end of a work out for getting a good finishing pump and get some blood into the muscle. Doing these on your main movements aren't really viable long term as it is hard to progress and you will get better growth and strength gains from doing the typical bodybuilding reps of 5-12.

[Bruce L]

So you are likely to be more ripped doing more reps but grow more slowly?

[BeastBuilder]

So you are likely to be more ripped doing more reps but grow more slowly?

No.

Strong Broscience.. I don't even know where this high reps=ripped and low reps=fat idea came from. Just stick to a variety of rep ranges in the 5-12 rep range and you'll get far better results than trying to do ridiculously high reps all the time. Getting strong on a main movement for 5-6 reps and then doing accesssory work 8-12 reps will get you bigger and stronger. Your diet will dictate how ripped you are, but you need to get some muscle to be ripped first.

[Bruce L]

Ok cool, thanks man.

[FellowshipOfTheRon]

So you are likely to be more ripped doing more reps but grow more slowly?

if you mean you want to use it to get some cardio out of it then sure you could use it to assist fatloss. the high reps could also help imprint good form into your muscle memory provided you care to pay special attention in this area

as a beginner you might be asked to work within the 20 rep range for half a month or so but after that you had best try to put on some muscle mass which will in turn increase BMR therefore help you get 'ripped' more efficiently

training like a bodybuilder (~10 reps a set, moderate weights, short rest periods) is going to help with your cardio system as well as assist that muscle mass gain, you'll likely progress a whole lot faster this way than wasting time with light weights for 50+ reps

* this is all assuming you have a good diet to complement the work you are putting in at the gym

[NZresident1]

You would need to look into hypertrophy (an increase in the size of the cell)

vs Hyperplasia (an increase in the number of cells) and establish a periodic plan of two differing types of training into a Macro cycle.

high volumes of Reps and sets can be used to effect Hyperplasia.

However if you are doing 3 sets of 50 with little weight change then muscle endurance may prevail for most of us.

[vracula]

8 to 12 reps for muscle hypertrophy seems top be the norm

3 to 5 reps for strength

the high reps = ripped is a myth.

Fat loss is planned in the kitchen.Always.

[Bruce L]

Muscle endurance is good thought right... its possible to get stronger with better more muscle endurance?

[train hard]

^ are you scared of heavy weights or something?

[Mcmass]

So you are likely to be more ripped doing more reps but grow more slowly?

if you mean you want to use it to get some cardio out of it then sure you could use it to assist fatloss. the high reps could also help imprint good form into your muscle memory provided you care to pay special attention in this area

as a beginner you might be asked to work within the 20 rep range for half a month or so but after that you had best try to put on some muscle mass which will in turn increase BMR therefore help you get 'ripped' more efficiently

training like a bodybuilder (~10 reps a set, moderate weights, short rest periods) is going to help with your cardio system as well as assist that muscle mass gain, you'll likely progress a whole lot faster this way than wasting time with light weights for 50+ reps

* this is all assuming you have a good diet to complement the work you are putting in at the gym

I understand what your trying to say here Ron. But in practice getting someone especially a beginner to do high rep sets does not equate to that person learning the movement pattern better or faster. Lower reps at less than the persons maximum capacity (for example doing a set on bench with 50kg and stopping at 6reps when the person could possibly get to 10) leads to much better movement quality.

For the same reason getting a beginner to do really high rep sets as some kind of cardio program can lead to overuse problems and compound bad form habits as he or she falls back into bad form habits as they tire.

Doing 10rep sets with short rest periods might marginally help cardio but no more than a short walk down to the shops. If your wanting to do cardio do cardio, interval or weight complex workouts can be great for cardio but for a beginner still learning the exercises it wouldn't be something I would recommend.

[Bruce L]

^ are you scared of heavy weights or something?

No.

[Mcmass]

Muscle endurance is good thought right... its possible to get stronger with better more muscle endurance?

No! :naughty:

[roband]

ben doing 4-6reps for a long time to build strength, but found 8-10 resps build more muscle and gives a better workout