growing on high reps

[eatliftrest]

Have done something horrible to the left wrist and am finding heavy weights are stressing the fk out of it, so figure a few weeks of 15-20 rep with lighter weights may give it a chance to settle down. I would take a couple of weeks off but I hate taking a couple of weeks off. Question is, do you fellas reckon you still grow with higher rep pump kinda workouts?

 

cheers

[jimmybro1]

Volume is good in terms of growth IMO. I like to use more volume in the offseason than during contest prep. 

The best method of training IMO is periodization training which is when you coombine lower and high rep ranges in a workout. Most people do this anyway.

If your injuried and can manage workinig out if you use high volume its a no brainer its going to be more effective than not training at all, will keep your metabolism up.

[Pseudonym]

The best method of training IMO is periodization training which is when you coombine lower and high rep ranges in a workout. Most people do this anyway.

Just to be clear, are you talking about doing both high and low rep ranges in the same workout? Not that there's anything wrong with that, but my understanding of periodization was that you do a "period" of low rep training (say 6-8 weeks), followed by a period of high rep training.

But yeah, you've reminded me it's been a while since I did high rep stuff. I must get back into it. *yes3*

 

[jimmybro1]

The best method of training IMO is periodization training which is when you coombine lower and high rep ranges in a workout. Most people do this anyway.

Just to be clear, are you talking about doing both high and low rep ranges in the same workout? Not that there's anything wrong with that, but my understanding of periodization was that you do a "period" of low rep training (say 6-8 weeks), followed by a period of high rep training.

But yeah, you've reminded me it's been a while since I did high rep stuff. I must get back into it.

 

Yes that is right Pseudonym this method is similar and uses the same concepts. Called Hybrid periodization training or something.... 

I have tried normal periodization training wasn't a fan the workouts where boring and wasn't motivated to stay on the program.

I know a guy that only does high volume (nothing under 20 reps and up to 100 reps) and is appears to be working for him.... 

His workouts would consist of for example pec deck flies. 20,40,60,80,100,80,60,40,20 reps I tried this training with him once and my chest was fried! The workouts do take a long time to get done and the pump was ridiculous. 

 

 

[x]

Most IFBB Pro Bodybuilders do high reps, i'm not sure if it's because they're juiced so they need more stimulation to their muscles.

But nonetheless high volume makes sense that it should work alot better than doing the average 8-12 reps.

ToT (Time under tension) = muscle growth period.

Alot of amateur BBers get tunnel vision'd by the amount of weight they're pushing rather than how their muscles are getting stimulated.

[Leeroid]

Watched a vid on Rich Piana talking about natty training vs enhanced training where he said that being enhanced, he found that doing high reps ie 20+ rep sets up to 40 or 50 was more beneficial for hypertrophy. He said it took him a long time to figure that out but it wouldn't apply to natty bodybuilders. He didn't say why it was different for natty guys. 

[Pseudonym]

Interesting. I just did a high-rep leg workout tonight for the first time in... um... years, probably. So I'll be keen to see how sore I am tomorrow.

[nate225]

With my bodybuilding training I worked out some body parts seemed to respond better for me at a higher rep range. Calves definitely, but also shoulders which I'm often working majority of sets at 12-15 range. Quads I often do 10-15 on all sets other than first exercise, which tends towards 6-8's mainly.

Lately I've also done my last exercises for each body part to a higher rep range just to get a little more volume as a lot of my training is Yates-ish (2sets to total failure then onto next exercise), which is quite different from my previous 20 working sets per body part volume approach.

[eatliftrest]

Very interesting. Thanks for the responses

[babar]

plus one on higher reps!!!(10+)

I am an advocate for volume and this is best achieved through high reps sets. I do always start with a low rep compund movements just get things rolling and then the volume just flattens the targeted muscle. Here is an example of yesterdays chest blast:

BB bench: 4 sets of 5 reps

Hammer strength chest press: 4 sets of 12 reps

Incline dumbell press: 4 sets of 12-15

machine flys: 4 sets of 15

dumbell flys: 4 sets of 15

Some workouts I up the reps to 20 on later sets to bump up the volume. also some may say 12-15 reps isn't high reps but it is for a recovering powerlifter*biggrin*

[majorflavazz]

yep i also do hi and low rep workouts , to my understanding they both can help build muscle size az each of our muscle have either more fast and slow twitch dominant muscle fibres,fast twitch good for heavy weight low rep training and the slow twitch muscles where high reps are better to build muscle

i think shoulder,calves,abs and forearms are more slow twitch dominant muscles

and maybe chest,back and quads could be more fast twitch dominant muscles

 

[Gym rat]

I haven't high reps in while but I will be doing that on the week of that my shows are on for Christchurch and the Pan pacific show not to sure how many reps that my trainer will get me to do.From what I know all ready it  will be very high reps also that would include three full body seasions. plus it will be interesting  to see if I get doms while I am low carb.