When you pile on the pounds, you usually lift on
the lower end of reps — between 4 and 6 reps a set.
As you would suspect,
the lower end of that rep range applies to heavier weights and the higher end to lighter weights.
You can do rest - pause reps to increase the intensity and speed up your progression in reps, but you got ta hit
that lower end of your rep range first.
One method that I am fond of is to start at
the lower end of the rep range, then spend several weeks building up to the top end, before adding weight.
«With sold form if you are barely able to get to
the lower end of the rep range when you hit close to full, or full muscle failure, then lower your weight,» Booker says.
Not exact matches
No weights or very
low weights are on tap but doing 3 sets
of 10
reps is providing a lot
of mental clarity for me after obliterating my upper body for weeks on
end.
If you're a female and want some extra glute work, do 2 - 3 sets
of 8 - 10
reps of Glute Bridges or Hip Thrust at the
end of each
lower body session.
This is especially true when you enjoy strength training workouts; the
reps here will be at the
lower end of the scale from 1 - 6.
The optimal time for using irradiation is when doing
low -
rep heavy work in order to lift a bigger weight or at the
end of a long set to do a few extra reps.
Touching the floor at the
end of the
rep gives your
lower back rest between
reps and allows you to set it neutral again before beginning your next
rep.. That way, you're less likely to round your
lower back and squeeze your spinal discs.
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).
Toward the
end of a 5 - 6 week hypertrophy phase, for example, you'll really look forward to being able to
lower your
reps and put some real weight on the bar.
Lower end of twenty
reps and I was sucking wind.
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).
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.
You'd perform, 6 to 8 total 1.5
reps.. Then you continue the set by performing mechanical partials for another 5 to 8
reps that focus on the top
end of the range
of motion where you only
lower the weight about one third
of the way down.
My deduction from that (which is purely based on my observation and experience) is that I tend to keep total training volume at the
lower end of the spectrum around 15 — 30 total
reps per session.
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.
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.
Pharma
reps are seen as the
lower end of the sales by the rest
of the medical sales community — both because science backgrounds are often lacking and because the sales process lacks the «closing» requirements
of other areas.