Myth in the gym...

shrek · 03-21-2008, 08:46 AM

there're some folk in the gym who go about advising others to use low weights with high reps because it delivers the pump which causes muscles to get bigger...
i've always heard its heavy weight that does the work, but am still tempted to try out their method...is it right?

PappaD · 03-21-2008, 09:10 AM

I feel you should incorporate both methods to hit the fast and slow twitch muscle fibers. It's good to shock the fibers by changing the routine every so often. I like to incorporate a shock day and do 100 reps of a given excercise as fast as I can under good form. Prepare to puke or pass out if done right! LOL

As for your question, you will not gain mass by only doing low weight high reps. You need enough weight to stress the fiber and not just pump them as to activate repair.

oneovercabin · 03-22-2008, 08:39 AM

With some exercises (isolation) you'll want to lighten the weight and increase the volume. I think overall both ideas work. Using light weight with more reps can also help you perfect your form.

clayu86 · 03-22-2008, 06:47 PM

Quote:

Originally Posted by shrek

there're some folk in the gym who go about advising others to use low weights with high reps because it delivers the pump which causes muscles to get bigger...
i've always heard its heavy weight that does the work, but am still tempted to try out their method...is it right?

Ed Byrd's - "The Science of Transformations"

**Gazhole** · 03-22-2008, 08:29 PM

High reps will give you a pump, but the pump isnt any sort of an indicator of a productive workout.

Smoo_lord · 03-22-2008, 10:24 PM

Mix it up, Force your body to adapt to different stresses..

Do the same thing week in/ week out, and you're unlikely to get the best results.

Personally I go 2 weeks Heavy/low rep, and then 1 week about 75% of my heavy and up the reps. Then 1 week heavy and 1 week about 50% of heavy with high reps.

This works for me I have found, But you should tailor your program to suit your own individual needs/goals

ArnoldsProtege · 03-23-2008, 12:14 AM

lmao... honestly, I am in no way affiliated with this system of the site, but the Power/Rep Range/Shock system is the answer to this question too haha... Low weight/High rep is good to mix in to "shock" your muscles. I am using the P/RR/S system for the past 3 months and its the most growth and improvement I have ever seen. By changing it up and intensiyfing each week, your body litereally has no choice but to adapt to keep up I.E grow. So yes, Low weight and high rep has a place in any serious weigth lifters repetoire... but balance and a mix is key.

Elson · 03-24-2008, 06:31 AM

you can try doing both in one w/o. ie doing heavy weights on compounds and if you do isolation you can work on low weights.

Back2gym · 03-26-2008, 06:37 AM

Hmmm You still can get a pump from low reps high weight..

B

03-21-2008, 08:46 AM	#1
shrek Registered User Join Date: Nov 2007 Location: Karachi, Sindh, Pakistan Posts: 14	Myth in the gym... there're some folk in the gym who go about advising others to use low weights with high reps because it delivers the pump which causes muscles to get bigger... i've always heard its heavy weight that does the work, but am still tempted to try out their method...is it right?

03-23-2008, 12:14 AM	#7
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 278 Photos: 1	lmao... honestly, I am in no way affiliated with this system of the site, but the Power/Rep Range/Shock system is the answer to this question too haha... Low weight/High rep is good to mix in to "shock" your muscles. I am using the P/RR/S system for the past 3 months and its the most growth and improvement I have ever seen. By changing it up and intensiyfing each week, your body litereally has no choice but to adapt to keep up I.E grow. So yes, Low weight and high rep has a place in any serious weigth lifters repetoire... but balance and a mix is key.
	Age:19 Height: 5'11 Weight: 190 lbs

03-24-2008, 06:31 AM	#8
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	you can try doing both in one w/o. ie doing heavy weights on compounds and if you do isolation you can work on low weights.
	Start: 130lbs Current:steady at 155lbs (04/27/08)

03-26-2008, 06:37 AM	#9
Back2gym Registered User Join Date: Nov 2007 Posts: 46 Photos: 2	Hmmm You still can get a pump from low reps high weight.. B
	http://i244.photobucket.com/albums/g...wyld59/pic.jpg

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03-21-2008, 09:10 AM	#2
PappaD Anyone I want to be! Join Date: Feb 2008 Location: NUNNYA Posts: 70	I feel you should incorporate both methods to hit the fast and slow twitch muscle fibers. It's good to shock the fibers by changing the routine every so often. I like to incorporate a shock day and do 100 reps of a given excercise as fast as I can under good form. Prepare to puke or pass out if done right! LOL As for your question, you will not gain mass by only doing low weight high reps. You need enough weight to stress the fiber and not just pump them as to activate repair.

03-22-2008, 08:39 AM	#3
oneovercabin Registered User Join Date: May 2007 Posts: 82 Blog Entries: 2	With some exercises (isolation) you'll want to lighten the weight and increase the volume. I think overall both ideas work. Using light weight with more reps can also help you perfect your form.

03-22-2008, 10:24 PM	#6
Smoo_lord Registered User Join Date: Apr 2004 Location: Darwin. Australia Posts: 240	Mix it up, Force your body to adapt to different stresses.. Do the same thing week in/ week out, and you're unlikely to get the best results. Personally I go 2 weeks Heavy/low rep, and then 1 week about 75% of my heavy and up the reps. Then 1 week heavy and 1 week about 50% of heavy with high reps. This works for me I have found, But you should tailor your program to suit your own individual needs/goals