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Weights, Rep ranges and bodyparts question.


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Posted by: BulkMeUp

I'v been reading that "The smaller muscle groups, such as calves and forearms, respond better to higher repetitions (between 12-20) with less weight.".

My current wo is a target of 10 reps, if i can get to 12 reps for all sets i increase the weights. Should i rework the rep range for bis/tris/shoulders/calves and abs to a higher rep range, say, target 15? or stick to what i am presently doing?

My routine is:
Legs-
Legpress (1warmup + 4sets)
Squats (4sets)
Standing calf raises (3sets)
Seated calf raises (3sets)
Weighted ab crunches (machine) (1warmup + 4sets)

Push
DB BP's (1warmup + 4sets)
Pec Dec flies (4sets)
Tris Pulldown (3sets)
Tris extension (kinda seated skull crushers) (3sets)
Lat raises (3sets)
Military presses (3sets)

Pull
CG Pulldowns (1warmup + 4sets)
Rows (4sets)
SLDL's (1warmup + 4sets)
Hammers (3sets)
Curls (3sets)


Posted by: Tommy

That workout looks good,as far as the higher rep range I go high on forarms and calves to and both responded well to the higher reps, every thing else I like to mix up one week lower rep's the next week higher and so on,did you ever think about putting in pullups on your pull day?


Posted by: BulkMeUp

Quote:
Originally Posted by Tommy
,did you ever think about putting in pullups on your pull day?
I omitted pullups since i have 4 sets of CG pulldowns.


Posted by: DOMS

Quote:
Originally Posted by BulkMeUp
I'v been reading that "The smaller muscle groups, such as calves and forearms, respond better to higher repetitions (between 12-20) with less weight.".
The reasoning is wrong. Calves and forearms (not to mention abs) recover faster than most muscles not because of size but composition. These muscles get used more often than other skeletal muscles such as the spinal erectors and, as such, are constructed for quick recovery. You need to use your hands and feet a lot during any given day and your body facilitates this.

Your biceps and the Gastrocnemius (larger of the calf muscles) are close to being the same size, but are expected (by the body) to have vastly different levels of use. Think about it: how long does it take your biceps to recover versus your calves? My biceps can take up to four days to recover versus just two day (at most) for my calves.


Posted by: KarlW

Sounds very reasonable. Anyone know if there really is a biological difference between the 2 muscles?

and......does that mean that calves should in theory respond to higher reps or lower reps? Because when you think about it, calves are doing high reps all day long when you walk around, so wouldn't low reps/heavy weight be more of a shock to them?


Posted by: Squaggleboggin

Why do seated AND standing calf raises though? I mean, isn't it basically the same thing but in a different position...?


Posted by: ihateschoolmt

Quote:
Originally Posted by Squaggleboggin
isn't it basically the same thing but in a different position...?
That's the point. Like incline, decline and flat bench.


Posted by: Squaggleboggin

Yes, but it seems as though your calves would go through exactly the same movement and the only difference is whether the weight rests on your legs or you hold it in your hands.


Posted by: KarlW

Quote:
Originally Posted by Squaggleboggin
Why do seated AND standing calf raises though? I mean, isn't it basically the same thing but in a different position...?
Standing raises are supposed to work the gastrocnemius muscle and seated hits more of the soleus.


Posted by: BulkMeUp

Thanks for the input guys.


Posted by: BulkMeUp

Quote:
Originally Posted by poopholepoker
A great routine for the forearms is beating off at really high speed. Gives me a good pump.
I'll try using me feet next time. Might give my calves a good pump.


Posted by: BulkMeUp

Quote:
Originally Posted by Squaggleboggin
Why do seated AND standing calf raises though? I mean, isn't it basically the same thing but in a different position...?
What KarlW said


Posted by: Phred

Quote:
Originally Posted by KarlW
Sounds very reasonable. Anyone know if there really is a biological difference between the 2 muscles?

and......does that mean that calves should in theory respond to higher reps or lower reps? Because when you think about it, calves are doing high reps all day long when you walk around, so wouldn't low reps/heavy weight be more of a shock to them?
Calfs, forearms and to a lesser extent your delts are made up of more slow twitch fibers than fast twitch fibers. These muscles are structured for more endurance than your quads/bi's/Tri's etc. So you need to work them in the higher rep ranges. Generally speaking the mucsles that are mostly fast twitch you would work in the 6-12 rep range and the muscles that are mostly slow twitch, you would work in the 10-20 rep range. This is a general statement for mass/muscle growth. And yes calfs and forearms respond very well to shock exercises, as they do recover faster than your other muscles. As usual, your mileage may vary.



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