High reps OR low reps for building MASS!

[Andy2010]

Personally I tried higher reps 15 / 12 / 10 / 8 for a year, then 10 / 8 / 6 / 4 the following year, and found i gained way more size with low reps..

Your thoughts and results?

[Gasp]

Try alternating especially with legs....and maybe have a crack at this along the way!

http://www.simplyshredded.com/tom-platz-bodybuilding.html

[Optimass]

Both! :nod:

[EMC]

Both! :nod:

yeah i agree. optimass do you mean in the same session or alternating sessions?

[Monarchking]

Platz enjoyed squatting with 225 pounds for ten minutes straight.

wtf!

[BIGKIWI]

low reps heavy weight to failure with good form = mass

[Rookie]

Powerbuilding :pfft: format is usually like: 10/10/8/8/5-6/5-6 the last two sets are your heaviest and this type of training allows you to get the best of both worlds.

Rookie

[Optimass]

Both! :nod:

yeah i agree. optimass do you mean in the same session or alternating sessions?

Comes down to preference. There are so many different ways to cut a routine. Trainers have benn using pyramid techniques and/or drops sets and/or supersets etc etc. Alot will come down to personal preference.

For me personally I work well at 6- 8 reps. Sometimes even 2- 4. Some mainstream trainers will say that is too low but many of them probably were not able to bench 240kg raw for 5 reps when they were in their prime. I suspect my body performs well at low reps has something to do with being an endomorph body type as a base. As I lean down I typically throw in high rep routines to shock the muscle.

The key to any set is the rep you finish on - low rep sets have a definate impact on intial power (approx 2-4 second burst) - I trained like this for years and its not too disimilar to a PLing program - although I would rarely go over 10 - 12 sets on a main body part. 10 - 12 rep sets are conditioning sets at failure > they develop fundamental strength ... repitition at an resistance builds muscle memory, stability, control and technique. If your technique is shit you will often run into problems benching at low reps. (Squating / dead lifts etc - technique = growth also)

The working set is the the key: A typical flat bench routine for me is like this;

Warm up sets 2-4 x 20 reps - not too failure (65% failure) 60kg - 80kg

1-2 sets x 8 reps not to failure/ just familiarising my body with the bar and weight (to approx 85%) 100kg - 140kg

1 set 6 reps (to approx 95% failure - i.e I feel like I could get 1 more rep and the next one would be a right off) 160kg-ish

Rest 2-4 minutes

1 set 2-4reps at MAXX Failure 180kg+

Because I have only reached failure once I still have gas in the tank to get some good lifts later in the workout.

Right at the end of the chest routine I might jump on a machine bench and rep out at low weight to flood the muscle for one last extreme pump. (Sometime dips :twisted: lots and lots of dips )

The question has been asked on the forum many times as to whether strength matters in bodybuilding. I think its critical, but may be Im a bit old fashioned. Whats the point in having 20' arms if you can't curl a 40kg d/b? but to achieve a 40kg curl you will have to put a lot of time in and use a lot of change in your routine , which will include rep changes from low to high.

(Nothing un-nerves a Plifter more than a body builder warming up in their working rep range :grin: )

Experiment with different ranges all the time - IMO the older you get there is always a possible need to adjust your training style. I went through a 12 week routine of high reps a few years ago to get myself past a motivational blip. But your body may not respond to the same training style for your entire life cycle so it pays to change out periodically in any case.

[Optimass]

low reps heavy weight to failure with good form = mass

Spoken like a master .. good form would be my emphasis in that equation ... but so true in my case.

[thatwaslight]

Great post opti!

WOW 240kg for 5 lol really?

[Optimass]

Great post opti!

WOW 240kg for 5 lol really?

Yeah but had a tradgedy in the same session. Had been out on the piss the night before and got into a biff and didn't realise my wrist was fractured. After I achieved that monumental effort my training partner racked up 265kg and got out 2 clean reps .... needless to say I felt I had to prove something and attempted the same weight.

End result = wrist rolled slightly and bar twisted on the way down but only slightly ... fucked my rotator cuff something wicked :x 16 months of lite d/b routines followed.

Testosterone + alcohol + mince and cheese pie and tomato juice = unsatisfactory training conditions both mentally and physically :pfft:

[lightscribe]

yea good post. Can you still perform the 240 for 5?

[Optimass]

yea good post. Can you still perform the 240 for 5?

f*ck no - I think my heavy benching days are over. My rotator has never been the same and I get to 200kg and start to over analyse what I'm feeling in my shoulder - fear of doing it again. Was really painful - and I was lucky I didn't rip my pec/delt - probably would have if it had happened on the way up.

It has been a while since I felt comfortable to push the limits - when I had the business I was comfortably benching 200kg for 8 reps each week. (BW approx 110kg).

I'd need a good lead up to that now as business and family commitments come first currently.

[Gym rat]

I stick with six to 12 reps for building mass and for training calfs 20 to 30 reps :twisted: which gives my calfs a nasty and mean pump :twisted: plus I love pain in the gym :twisted:

[Luigi]

I stick with six to 12 reps for building mass and for training calfs 20 to 30 reps :twisted: which gives my calfs a nasty and mean pump :twisted: plus I love pain in the gym :twisted:

with strict form right gymrat

nice post opti. way stronger than most of the powerlifters on here

[tinytraps]

I stick with six to 12 reps for building mass and for training calfs 20 to 30 reps :twisted: which gives my calfs a nasty and mean pump :twisted: plus I love pain in the gym :twisted:

with strict form right gymrat

nice post opti. way stronger than most of the powerlifters on here

That would be one of the top raw benches world wide

[Jigga]

I stick with six to 12 reps for building mass and for training calfs 20 to 30 reps :twisted: which gives my calfs a nasty and mean pump :twisted: plus I love pain in the gym :twisted:

with strict form right gymrat

nice post opti. way stronger than most of the powerlifters on here

That would be one of the top raw benches world wide

There are heaps of average joes out there that can beat that???

[Dr Squat]

I stick with six to 12 reps for building mass and for training calfs 20 to 30 reps :twisted: which gives my calfs a nasty and mean pump :twisted: plus I love pain in the gym :twisted:

with strict form right gymrat

nice post opti. way stronger than most of the powerlifters on here

That would be one of the top raw benches world wide

Lol yes. I think that Luigi is trying to make a subtle point. :roll:

[thatwaslight]

Fake plates....

[Jigga]

Fake plates....

WHAT???!!! NO WAY?!!11

[lightscribe]

[MOD EDIT: This post This post is not consistant with the topic of the thread. Please keep your posts on topic.]

[Gym rat]

I will also say fake plates as well

[Hard Drive]

Fake, the bar is already bent before he takes the weight up and when he does

the bar does not flex at all.

[Jigga]

didn't know we had so many Sherlock Holmes on this site

[Luigi]

[MOD EDIT: This post This post is not consistant with the topic of the thread. Please keep your posts on topic.]