Hi-rep training

[irontime]

Pretty much all of my training since I started has been burning out. I'd go really heavy, drop it in half, and burn out. I liked my results that I've gotten, but I haven't been noticing much in the way of gains for a while. So I'm thinking of switching it up for a bit and I've done a couple of workouts with high reps (about 30 reps per set)

I'll admit that I'm pretty ignorant when it comes to high rep workouts. Are they worth while? Any input would be much appreciated, thanx.

 

[tjwes]

I would say it would be good for a short periodv because it`s so different from your previous training you`d probably shock your body into a growth spurt.I train differently every time I hit the gym and have been making good gains ever since I`ve adopted this regimen.

 

[Arnold]

Originally posted by irontime
Pretty much all of my training since I started has been burning out. I'd go really heavy, drop it in half, and burn out. I liked my results that I've gotten, but I haven't been noticing much in the way of gains for a while.

How long is that? You should go thru 4-6 week cycles, otherwise your body will adapt. Drop sets should be used sparingly, do not think that every set needs to be a "burn-out". It sounds like you may even be in a state of overtraining, you may want to consider a one to two week break.

So I'm thinking of switching it up for a bit and I've done a couple of workouts with high reps (about 30 reps per set)

Well, that would be a change, although 30 reps is quite high and will really only stimulate slow twitch muscle fibers, meaning you will increase muscle endurance but not much in the way of strength & size. Rather than change a couple work-outs I think you should revise your entire work-out and try using cycles.

I'll admit that I'm pretty ignorant when it comes to high rep workouts. Are they worth while? Any input would be much appreciated, thanx.

Well, from a bodybuilding standpoint high rep work-outs per se would not make much sense. I am not saying that a high rep set here and there is not used, but an entire work-out of high reps continuously would not be very beneficial for growth. Maybe if you tried a cycle of 10-12 rep range for a month and see if you make any progress, not sure I would go above 12 reps.

 

[irontime]

Thanx guys, that was very helpful.

Prince, I've basically been burning out for the past few years. I'd just change around the exercise or take a week off every now and then. But sometimes it did get a bit hard on the body as I would feel worn down a lot. It's just really hard to go in the gym and be less intense than full out, it doesn't seem natural.

So a couple more questions if you don't mind.
How many sets should I do with 10-12 reps? And should it be really hard to get the last rep in? Or at a weight where I can do it without question?

 

[Yanick]

Originally posted by irontime
So a couple more questions if you don't mind.
How many sets should I do with 10-12 reps? And should it be really hard to get the last rep in? Or at a weight where I can do it without question?

My opinion/suggestion (and Prince will disagree with this ) is:

12-14 sets for larger bp's
9-10 sets for smaller bp's

keep a rep or two shy of failure and try cycling rep ranges every week or less frequently if you wish (4 weeks, 6 weeks). And like Prince said, no point in going above 12 reps.

 

[Monolith]

Originally posted by Yanick
My opinion/suggestion (and Prince will disagree with this ) is:

12-14 sets for larger bp's
9-10 sets for smaller bp's

keep a rep or two shy of failure and try cycling rep ranges every week or less frequently if you wish (4 weeks, 6 weeks). And like Prince said, no point in going above 12 reps.

ive been lurking in this thread... but got a quick question if ya dont mind.

for those sets... are those numbers total w/ warmups, or just working sets?

 

[P-funk]

Yan is referring to the total nmber of working sets he does. Those numbers do not include his warm up sets before the workout.

 

[Arnold]

Originally posted by Yanick
My opinion/suggestion (and Prince will disagree with this ) is:

12-14 sets for larger bp's
9-10 sets for smaller bp's

keep a rep or two shy of failure and try cycling rep ranges every week or less frequently if you wish (4 weeks, 6 weeks). And like Prince said, no point in going above 12 reps.

Does that include warm-up sets?

I am not sure I would say to cycle the rep ranges every week though.

 

[Arnold]

Originally posted by irontime
So a couple more questions if you don't mind.
How many sets should I do with 10-12 reps? And should it be really hard to get the last rep in? Or at a weight where I can do it without question?

I like to stay at around 9 sets for large body parts, and 6 for small, but those are "working sets" (warm-ups & adaption sets not included)

I used to do a lot of volume training and it did not work well for me, but that is just me. Currenly I am doing a cycle of higher reps, my previous cycle was always in the 4-6 rep range to failure, now I am in the 8 rep range and not always going to failure. I also took a one week break in between.

 

[irontime]

Thanx guys I have a new idea of what I'll be doing for the next couple of months I really appreciate it.

 

[Arnold]

irontime, just make sure you have a plan, going to the gym every work-out and just doing "burn-outs" will not get you very far. You need to do cycles every 4-6 weeks, or you will either stop making progress or go into a state of overtraining.

 

[irontime]

Ya I've done both of those. But now it's at the point where I'm just not going anywhere. So I think I'll try your method for a bit, thanx bud.