Thread: Lots of reps and size

I have gotten results from high rep sets (30 reps +) but it was also something so different from my regular training methods (6-12 reps compound movements, 12-15 reps isolation movements)...basically I think 100 rep sets will bring about some minor improvements if you have been using the same routine long enough to make it ineffective.

As far a gaining a far amount of size from doing nothing but high rep sets is unlikely IMO. I think size comes about from putting a muscle under a heavy enough of a load to cause muscular failure in the 6-12 rep range.

You didn't define high reps. To me, 13-20 reps will still result in size, combined with real quality cuts, if you eventually work up to significant weight..

for most people optimum hypertrophy will occur when using a TUT of 60 seconds using poundages close to 85% of 1RM. so the actually number of reps is moot.

IMO..high reps isn't untill you are doing at least 30+ reps a set

high reps would be good to add variety to your workout but not for long periods of time though if you're after growth.
i don't know anyone who has put on lots of size with this type of training only.

a friend of mine into martial arts has a tight, muscular physique (but not real big) just from push-ups, dips & chin-ups.
he does lots of sets & high reps around 15-20 & more.

high rep/high set training is also good for maintaining size when working around an injury.
i've done it but found it extremely boring.

Jag

a friend of mine into martial arts has a tight, muscular physique (but not real big) just from push-ups, dips & chin-ups.

Back in the 80s while studying martial arts, my workout routine was pretty much the same as today except much lower weights and higher reps. I had to stay lean so I would have speed and flexibility. Today my waist is about 2" larger than I had 20 years ago but I am approximately 30 pounds heavier. I no longer study the arts and my workout routine consists of much heavier weights and lower reps.

I can't really grow on anything above 6 reps..it doesn't work for me personally

Interesting cause i can't can't get the desired burn in the belly of the muscle, that i equate with growth, with low reps like that, just doesn't fry the muscle sufficiently. Also, it's tough on the ligaments n tendons; some are lucky and never get hurt with low reps.

Low reps aren't done for the pump.
Pyramid up then after your last low rep set then do a high rep set for the pump.
Of course there is increased chance of injury (usually tendons in my experience not ligaments), but that's the only way to f=gain substantial strength.

Well, I will let you know if higher reps work - I am about to try it. I have been getting some nice gains in the chest the last two years on volume training. Once a week on the chest - 16 sets:

4 sets of flat presses 4x8-12,

4 incline presses 4x8-12,

weighted dips 4 sets,

and usually some flyes 4x10-15.

I mix it up with barbells, dumbbells, and occassionally throw in cable cross overs and some other exercies (including machines once in a while). The gains have been good, but I should have varied the sets and had some weeks were I dropped the number of sets. I ended up injurying my right shoulder (an impingement, not a tear so says the doc) and now have to take it easy for a while.

I can do lighter weights without trouble, so that is my intent as long as the shoulder doesn't start to hurt or feel sore I will keep lighter weights, higher reps and less sets (maybe 8) until I recover. I will keep you posted on how it goes.

Heavy weights and low reps ... take yourself past the pain! I have pain in my right rotator cuff in my right shoulder. F*ck the pain ... push yourself to the max ... ignore the pain ... PUSH IT...!

Ignore SOME pain, not injury pain.

I usually do low reps(3-8), but I do switch it up with high reps(10-12) every now and then, just to mix things up and give the body a break from the heavy weights.

Ignore SOME pain, not injury pain.

Very true...! I stanned corrected,... but ask Arnold ... did he stop?

Originally Posted by Vital Signs

but ask Arnold ... did he stop?

He did if he tore his rotator cuff muscle.

Originally Posted by pumpchaser

Interesting cause i can't can't get the desired burn in the belly of the muscle, that i equate with growth, with low reps like that, just doesn't fry the muscle sufficiently. Also, it's tough on the ligaments n tendons; some are lucky and never get hurt with low reps.

well depends on what you train for....if you're training for pump and burn then yea...but I train for size and strength so that's not a concern to me.

He did if he tore his rotator cuff muscle.

Well, I guess I stand corrected again. I have also torn my right rotator cuff and it hurts like a mother-fucker! But doing the 15 degree bench with low elbows has helped a lot.

The pump and burn have very little to do with muscle growth.

I work each body part twice a week, so for example on Mondays I do chest and back I would go heavy for 6 to 8 reps with pyramids, then on the second go around (Chest and Back) on Thursday I go light with 8 to 12 reps.
By the way I went back to the gym 4 months after breaking my collar bone and tearing my tendons without even knowing the damage I did to myself. Talk about ignoring pain.

Originally Posted by camarosuper6

The pump and burn have very little to do with muscle growth.

I don't understand why so many people have such a hard time understanding that...

Originally Posted by LAM

I don't understand why so many people have such a hard time understanding that...

Probably because everyone is jumping on the "pump" bandwagon after shit supplements like NO and Nitrix. Now we got Sell-Tech going on with 4 page adds for Pump Tech. Also because of all the "feel the burn" bullshit we used to hear way back when. Probably still do.

Id love to see something in writing about how pumps and burns dont have anything to do with muscle growth. If anyone knows sumin, Id appreciate it.

If you guys want pump go look for the pink dumbells, and perform a thousand reps of your favorite movements. For an even greater effect, put on some Richard Simmons tapes for that motivational factor.

Keep pumpin' ladies!

Originally Posted by SJ69

Pyramid up then after your last low rep set then do a high rep set for the pump.
Of course there is increased chance of injury (usually tendons in my experience not ligaments), but that's the only way to f=gain substantial strength.

I have been following this method for a while now (Being an ecto i found it easier to handle the lower weights to do proper form/intensity). example: One set consists of 12,10,8,6,12(bench) +(no break here) 12 reps (flies). This works out to an average of 10 reps for the set.

So this method is recommended more for strength than mass?
I guess as suggested, if i wanted to focus on mass, low reps/sets (6-8reps/3-4sets) high weights the is way to go. right?

Also is one form recommended over the other depending of a bulk or cut?

Personally, im waiting for MuscleTec's new Thermogain to come out because according to them you "create skin bursting pumps while at the same time burning fat". Sounds convincing to me, especially since the scientist in the ad had that beaker of purple stuff. I can't wait to get pumped and trim at the same time!!!!! I plan on using it for 3 whole months after taking out a second morgage on my house.