If you're lifting lighter weights, opt for
the higher end of the rep range and if you're going heavy, stick to lower numbers.
Not exact matches
Perform dumbbell pullovers at the
end of your routine and keep the
reps high, around 12 - 20 per set.
At the top
of each
rep, get up on the balls
of your feet and push as
high up as you can while squeezing the muscles as hard as possible, then really stretch the calf at the
end of the
rep.
Then again, if you train for failure but don't use HIT variables, you might need to use a
higher number
of sets because even though the intensity
of the effort is
high, it isn't as
high as it would be with the addition
of forced
reps at the
end of the set.
If you want to do 2 - 3
high rep sets at the
end of the workout, that's fine.
Where they can be useful is at the
end of your workouts if your program calls for
higher reps on rows or something like that where your forearms give out way before your back is ready to.
Lifting straps are an optional extra that can help if you are doing
higher reps exercises at the
end of your session.
As you would suspect, the lower
end of that
rep range applies to heavier weights and the
higher end to lighter weights.
Also, I have lowered the resistance on the
high -
rep set even more, and I've found that I can even do 60 - 70
rep sets and
end them on «true» concentric failure (which means that I really can not lift the resistance another time, and it's not just lack
of pain tolerance or boredom compelling me to finsih the set).
Less forceful tasks, such as
high rep strength training or distance running, do not result in 100 % activation
of all available muscle fibers, even at the
end of the exercise when the trainee is working as hard as they can in that particular exercise.
It is time - efficient because no warmup is necessary, and it also places more priority on the
high rep set — I feel that the mental energy I previously needed to attack heavy weights can also be expended very productively on the mental toughness needed to push a
high -
rep set through till the very
end, regardless
of the burn.
It requires a lot more energy and does a lot more damage doing say, 10 × 10 (or your 15 × 5), than it does doing one set
of 25 - 50 or 50 - 100
reps.. In the
end, you get less hypertrophy with
high volume heavy lifting, because a) you still have all that myostatin buildup from heavy lifting suppressing hypertrophy, b) you don't sufficiently fatigue medium and fast twitch fibers, c) you don't get the increased IGF - 1 production and increased protein synthesis that you would get from
high reps, and d) because the energy requirements
of repairing the damage caused by heavy lifting are too
high.
Squat to parallel or do a full squat and do 3 sets
of 12
reps with 30 - 60 seconds rest in between each set (lower
end if using bodyweight,
higher end if using weight).
In fact, the big issue I have with Body Weight Exercises is if the movements don't progress, then you
end up doing a super
high amount
of reps in order to properly challenge yourself, and if you're not careful this can lead to overuse injuries.
For the next month, I am changing it up a little to lift lighter weight for
higher reps since I have a push - up contest at the
end of the month.
If you go to any commercial gym, it's full
of beginners using a
high rep range where their technique breaks down near the
end of the set.
Training volume (sets and
reps) will be
highest in week 1, and lowest at the
end of the program in week 4.
In my never
ending search for knowledge it did not take me long to discover that this common mantra
of, low
reps for mass and
high reps for cuts, was just plain wrong.
While primarily a performance - based exercise, power cleans will get you absolutely jacked when coupled with
higher rep work at the
end of a workout.
But at the
end of the day both cross fit and body building take allot
of commitment at elite level
high reps or low
reps slow or fast it can hurt just as much dead lifting 400 lb for 6
reps or 200 lb for 20
reps body builder / cross fit not for the weak and yet neither ideal for long life fitness.
Owner and sales
rep Jean Dunn says, «In recent days we have seen a dramatic increase in activity associated with our
high -
end listings, giving us much optimism» for the rest
of the year.