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.
Not exact matches
They achieve these results by
using moderate to
heavy weights in their routines, as well as larger number of sets and
repetitions to pump their muscles with blood.
You should be performing these assisted
repetitions with a
weight heavier than the one you would normally
use and do them for a set of reps written in your program rather than going for extra reps.
If your goal is to build big traps,
use a super
heavy weight that is very challenging between 1 - 12
repetitions.
In order to build muscle size, a woman must train
using heavy weights and fewer
repetitions of the chosen exercise, whereas lighter loads and more
repetitions will build muscle strength and the firmness most women are striving for.
So the way you can think about it is not a really light load and not a really
heavy load but basically kind of a medium load, the type of load you would
use with right around 10 to 12
repetitions and so what that means is if all you're going after is getting yourself kind of tired out, really working the muscle and getting the maximum hormonal adaptation to strength training or to
weight lifting or to lean muscle toning in the
weight room — that 10 to 12 rep range is probably going to be a pretty good range for you if you really, truly are
using about 75 % of your one
repetition maximum.
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).
Rack Pulls are done with the
use of
heavy weights and executed in low
repetitions.
With free
weights you can
use momentum to grind out
repetitions with
heavy weights.