These findings imply that training with lower loads
for higher repetitions, or using slower velocities, may be beneficial for training the adductors.
When doing core stability exercises, it is best to aim
for higher repetitions (12 - 25 per set) and slower controlled movements.
It requires you to utilize a variety of stabilization muscles that wouldn't typically be used for basic lifts, especially
for higher repetitions.
Dual crystal x-ray spectrometer at 1.8 keV
for high repetition - rate single - photon counting spectroscopy experiments
Even Pull Up experts could benefit from the muscular endurance necessary
for high repetition sets.
Mace swings should be done
for high repetitions or for a specific length of time.
Should ANYBODY do a snatch ladder (perform a highly complex explosive movements
for high repetitions to near failure while fatigued) unless it's part of their competition?
Training
for high repetitions will not optimize maximal strength, which is imperative for these skills.
Not exact matches
Thundelarra has hit zones of
high grade copper mineralisation at Red Bore and our exploration is focused on exploring
for the source of that mineralisation, which could be extensions or
repetitions of the DeGrussa mineralisation.
These camps are designed to give you plenty of
repetitions, feedback and a great way to prepare you
for your
high school and club seasons and to have a lot of fun.
Unlike other «White Noise» sound machines, SOUND+SLEEP SE uses naturally recorded,
high - definition sounds that constantly evolve and never loop, eliminating all audio
repetition for real - world natural sound experiences.
The
high repetition rate of such scheme is another advantage that shows
high promise
for a number of application.
The participants warmed up
for ten minutes at 70 per cent of their maximum pulse, and then did four
repetitions of
high intensity (85 - 95 per cent of max pulse) four - minute intervals.
Experts from Scotland's University
for Sporting Excellence have reviewed existing studies that investigate the benefits of regularly performing
repetitions of a special type of
high - intensity cycle sprint known as «supramaximal».
Dr Vollaard added: «
For the first time, we have evidence to suggest an indicator of fitness levels is improved more by doing fewer
repetitions of
high - intensity exercise.
For some reason people believe that if they do
high repetition sets, they can «tone» the muscles.
For a
repetition to count, you must jump up and onto a 12 inch
high platform.
The guys at Cross Fit perform this exercise
for low
repetitions using heavy weights and also, controversially,
for high reps using light to moderate weights.
If we perform 5 set
repetitions with the sub-optimal effort
for each set, will this give better results than single set performed at the
high level of effort?
If you can get into the
high 40s
for repetitions you are doing quite well.
If you are working on functional hypertrophy, the intensity is
higher, usually about 75 % to 85 % of the 1RM
for fewer
repetitions (4 to 8
repetitions).
Turkish Get Ups,
high repetition water filled keg presses, and overhead kettlebell farmer walks were the answer
for my lagging shoulders.
Also remember that the models do lighter weight /
higher rep so keep your
repetitions high or do them
for time (i.e. do an exercise
for 45 - 60 seconds).
Unfortunately, most women incorrectly believe that the best way to «get muscle tone without getting too big» is to lift light weights
for a
high number of
repetitions.
In my experience, the best routines
for strength are
high - frequency low - volume and low -
repetition ones.
For example, if you are a runner: The parallel squat is your friend - performed both explosively and in the
high repetition range.
This
high repetition count encourages circulation of both blood and synovial joint fluid to assist in healing, as well as preparation
for harder work.
In my opinion, one of the best things
for women is
high repetition and light weight exercises, like athletic Pilates.
Conversely
for something like improvement in both punching power and punching endurance a mixture of
high intensity low rep exercises like hip and planche press ups and low intensity
high repetition exercises such as bench dips and incline press ups would be used.
Lower
repetitions (2 - 6) are better
for building pure strength, but there is some evidence that going slightly
higher (6 - 15) can boost testosterone more.
I'd recommend choosing three to four, and performing a
higher number of
repetitions and fewer sets than you would
for your compound lifts.
This process requires ATP locally at the muscle, but also through every other process occurring simultaneously (increased respiration,
for example) during the increased time under tension provided by
higher repetitions.
By using a lighter weight,
higher repetitions, and varying the
repetition duration, you can maintain the stimulus
for a prolonged period of time and theoretically, you should be able to expend more energy than just pumping out a lower number of reps with
high volume training.
«The reader should note, however, that with the exception of the relative endurance task
for the
high resistance low
repetition group, all training protocols demonstrated significant improvements on each of the three criterion tests.»
While the
high weight lower
repetition formula can be applied to most exercises
for increasing the size and strength of your muscles as you seek to bulk up, adding power lifts to your routine will produce significant gains.
For the same basic reason, in order to improve strength endurance, you need to work with
higher repetitions.
For example, you do fewer reps at a
high level, and do more
repetitions at a lower one.
Adding in variations of the main training lifts
for slightly
higher repetitions has a long track record of success in any strength sport.
For a few folks, any sort of
high repetition squatting with moderately heavy weights becomes a problem.
For a number of reasons, I perform all three of these exercises with
higher repetitions, a long time under tension, and in a several seconds positive, several seconds negative
repetition format.
However, when you do
high repetition sets of crunches and sit ups they are being asked to also perform the role of slow twitch stabilisers and this is why it is quite common
for high rep abdominal exercises to lead to lower back pain.
For example, if you are doing biceps curls, you start with a lower weight with
high repetitions and gradually raising the weight while lowering the reps. Take a break after 3 sets, then repeat but now you start with the last set you did in a reverse.
Heavy resistance, low to medium
repetition weight training that does a lot of muscle damage, isn't known
for the
highest calorie consumption during a workout.
Low reps, explosive movement weight training that uses anaerobic creatine energy system leads to an increased muscle ability to store creatine and regenerates it faster after it's been depleted (more creatine — an extra
repetition with heavy weight);
high reps, slower movement weight training that uses anaerobic lactic acid energy system increases muscle tolerance to lactic acid (more muscle endurance, required in extreme situations when there's a need to perform at a
high intensity and sustain it
for as long as possible — fighting
for dear life is a good example).
Session 1: Subjects performed
high - velocity
repetitions on the leg press
for up to 9 loads (from 60 to 140 % body weight) presented in quasi-randomized order, and then reported their RPE
for each load.
Leaving aside the last paragraph about the difficulty of performing
higher repetitions in a set of Front Squats and working around that dilemma by doing more sets of lesser
repetitions, there is no magical formula or special consideration about the number of sets to choose
for a Front Squat as to any other exercise.
The
repetitions are much
higher for each exercise, but just do your best to complete the entire set.
And those training
for endurance goals should use
higher repetitions.
Generally, low
repetitions should be used when training
for power or maximum strength, moderate
repetitions for hypertrophy / muscle growth, and
high repetitions for muscular endurance.
Recurrent testing of 1
repetition maximum can be beneficial
for monitoring progress, but regular training at such a
high intensity increases the risk of injury.