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High Reps vs. Low Reps

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Posted by: The Rose

I know you've heard these questions asked hundreds of times before, but too many people say too many different things so I am bringing these to the experts:

1) What is the difference between high reps, low weight and low reps, heavy weight in terms of bodybuilding goals?

and

2) What are the differences between mass, definition, and shape? How do you achieve each of these?

Thanks,
The Rose


Posted by: Triple Threat

Second question first.
Mass refers to size. The more mass you have, the bigger you are.
Definition refers to how well you can see the muscles.
Shape refers to the shape of the muscle.

You can have mass but no definition (see football linemen).
You can have definition but no mass (see marathoners).
You have control over mass (eat more or less) and definition
(lose fat). You don't have control over the shape of the muscle.
It is genetically determined. You can make the muscle larger or
smaller through exercise, but it's shape is predetermined.

First question. There are many different theories as to what
rep ranges do what. Here's my take:

Power Strength Hypertrophy Endurance
Low reps ---------------------------------> High reps


Posted by: gopro

Originally posted by The Rose
I know you've heard these questions asked hundreds of times before, but too many people say too many different things so I am bringing these to the experts:

1) What is the difference between high reps, low weight and low reps, heavy weight in terms of bodybuilding goals?

and

2) What are the differences between mass, definition, and shape? How do you achieve each of these?

Thanks,
The Rose
As for the first question...read my article on the ironmag homepage for a better understanding of this. The simple answer is that higher reps/lower weight will affect more of the slow twitch muscle fibers, and heavier weight/lower reps will affect more of the fast twitch fibers.

The slow twitch fibers have less propensity for growth than the fast twich fibers. However, it gets much more complicated than this...again, read my article.

My very basic advice to most is to stick mostly to a rep range of 7-12 to a point of failure.

As for the mass, definition, shape question...well, mass is really how much space you take up...the bigger you are the more mass you have...hopefully, that mass is mostly made up of muscle!

Shape refers to the well, shape of each muscle and/or the shape of the physique as a whole. Good "muscle shape" basically means that you have long muscle bellies that insert and attatch very close to the joint. Long muscles have the best propensity for adding size and have a pleasing look. The overall shape of the physique is also important. Bodybuilders usually want a small waist/hip structure, wide/ round shoulders, a good "V" taper from armpits into waist, sweeping quads, and diamond calves.....on the whole this is often referred to as the "X" frame. FLEX WHEELER is a very good example of this.

As for definition, that simply refers to how low your body fat is. The lower your bodyfat, the more "defined" your muscles will be and the more pleasing overall shape your body will have.

Hope this helps!


Posted by: The Rose

Is shape really genetically determined?


Posted by: gopro

Basically, yes, shape is genetically determined. However, to bring out the "shape" which you are programmed for is best done by a variety of exercises, angles, and grips. In other words, if you have 2 people with the exact same genetics for chest shape...one does only bench press at every workout, while the other does incline press, flyes, crossovers, etc as well, the one with the variety in training will have a better overall shape and development than the bench presser.


Posted by: Tank316

you mean theres more to working out besides benching 3 times a week.............why am i always sore?why doesnt my bench go up,i'm always training it hard?DUH.............. can you tell that is my pet peeve......


Posted by: gopro

Originally posted by Tank316
you mean theres more to working out besides benching 3 times a week.............why am i always sore?why doesnt my bench go up,i'm always training it hard?DUH.............. can you tell that is my pet peeve......
At least you didn't mention sex again....


Posted by: TJ Cline

Quote Originally Posted by gopro
Basically, yes, shape is genetically determined. However, to bring out the "shape" which you are programmed for is best done by a variety of exercises, angles, and grips. In other words, if you have 2 people with the exact same genetics for chest shape...one does only bench press at every workout, while the other does incline press, flyes, crossovers, etc as well, the one with the variety in training will have a better overall shape and development than the bench presser.
Have to bump this advise.....great post gopro


Posted by: gopro

Quote Originally Posted by ForemanRules
Have to bump this advise.....great post gopro
Thank you sir.


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High Reps vs. Low Reps


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