If you are going for bulk, stick to the recommended reps.. However, if you are looking for a back workout for women that involves toning your back, then do more
reps at lower weight.
Start with a few reps at a very high weight, switch down and do more reps, and keep going by doing a ton of
reps at a low weight with tired arms.
It doesn't matter whether I'm lifting super heavy for low reps or doing high
reps at a low weight, almost every single set leaves me feeling as though I'm going to faint.
Not exact matches
Lower Body Deep squats: Choose
weight that causes failure
at approximately 20
reps (JJ starts
at 135 lbs.)
For the first exercise, select a
weight that you can work with for
at least 8 - 10
reps rather than aiming for 6 or
lower.
Yes heavy
weights,
lower reps, compound movements is a winning combination for strength / muscle gain, but if you want to lose fat
at the same time, you might have to increase your energy expandure a bit as well as increase insulin sensitivity.
For optimal gains, you need to perform each exercise according to the prescribed tempo code — the first digit refers to how long (in seconds) it should take you to perform the eccentric part of the
rep (
lower the
weight), the second digit indicates how long you should pause
at the bottom of the movement, the third how long it should take you to perform the concentric part of the
rep (lift the
weight) and the fourth tells you how long you should pause
at the top portion of the movement.
For example, if you perform this exercise
at the beginning of your chest or triceps routine, then remain in the
lower rep range of 4 to 7
reps using
weight.
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.
Slowly
lower the
weights down so that your elbows are
at least forming a 90 degree angle and then repeat for as many
reps as required.
The Ectomorph should be using a
rep range within 5 - 8
reps for upper body and 10 - 12
reps for
lower body.Only 3 - 4
weight workouts should be performed weekly.During the bulking phase, cardio should be kept
at minimum and only light cardio exercises should be performed.
One style that is particularly effective is doing a heavy - loaded set, resting no more than 10 seconds, then proceeding to do the same type of exercise
at a
lower weight of 40 % of your 1
rep max.
First, I want you to drop your
reps down to 8 on all of your upper body exercises (you'll have to add a bit of
weight and start working a bit heavier for this)- keep your
lower body exercises
at 10
reps. Second, I want you to stay on the Basic Routine that I gave you but now, on the second training day of the week, I want you to add some more
weight and start pushing pretty hard on your last set of each exercise.
Perform the concentric portion of the
reps quickly but under control, without compensating through momentum, then
lower the
weight at a steady 5 - second count.
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.
If you can't do
at least 6
reps, then
lower the
weight.
With these free fitness calculators, you can measure your heartrate, find your heartrate zone, know if your blood pressure is high or
low, discover if you are
at risk for disease, calculate you % of body fat from calipers, find an approximate 1
rep maximum
weight for you, and get your basal metabolic rate (BMR) to know the amount of calories you should consume each day.
At times, when a lift goes stagnant, I'll drop the
rep ranges down even further on the
lower body exercises in order to continue to make
weight increases on the bar.
«The best
rep speed for muscle and strength gain is to perform the given exercise in a slow, controlled manner, taking
at least 1 second to lift and 2 seconds to
lower the
weight».
At the top of the
rep, squeeze your shoulder blades together, than slowly
lower the
weight back to the start position.
His «
low -
weight» group reached failure
at, on average, 24
reps.. When I asked him about what regime of
low weights his results would apply to, he said something along the lines of «It doesn't really matter if you're talking about 20
reps or 40
reps, but if you're able to do 90
reps, that's a different ballgame.»
Are massive bodybuilders always training exclusively
at lower weights with higher
reps, and vice versa?
From a lot of the various research I've read, one of the best methods to increase T is to do
at least some portion of your training in very
low rep ranges and very heavy
weight.
I repeat, the big, big advantage that I see with backing off the
weight slightly, is the much larger training volume that is obtained with far higher
reps at a slightly
lower weight.
less
weight, and more
reps, is the same as an cyclist spinning in a
lower gear, or a car revving up
at a higher RPM.
Everyone talks about heavy
weight and
low reps but the funny thing is, he didn't advocate that
at all.
Maybe 3 - 6 lbs a year for another 2 years, if you're lucky, after that first 25 - 30 lbs and you're then
at genetic potential most will never reach if they adhere to
low reps, big
weight.
At my age the
low reps / heavy
weights approach was killing my joints!
yea i was thinking a lot about that, in 2 weeks i will ramp up on barbell bench to 5
reps I'm kind of scared, it is a different excersise and i don't want to mess my pec up, btw i will post on my Facebook soon as i get 90s for 50 or if i can figure how to upload to u tube, il say this though for some reason i notice others on here have been making progress on adding
reps and
weight, not
at my pace but still impressive, when i used to do
low reps, progress was slow as snails, the only complaint i have with the high
rep benching is that after 2 sets like with 85 or even when i was a t 70 lbs to keep doing sets over 20 taxes my shoulders, this is why i do 2 sets now and go to inclines and anyway I'm trying to build the upper area anyway.
I've been lifting for YEARS
at low rep high
weight and I knew I wasn't getting the gains that I deserved for the time put in
at the gym.
During eccentric training, we can use a much heavier
weight, for more
reps, and create a much greater mechanical loading on the muscle,
at the same time as producing far
lower muscle activation.
We haven't spoken about tempo (how fast are you lifting and
lowering the
weight and do you stop for a second
at the top of the
rep or are you bouncing back immediately?)
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).
This is a
low (er)
weight, high (er)
rep workout so it should feel manageable
at first as the burn gradually builds in intensity.
For instance if you are going to be lifting
weights then you would want to complete the cardio warm up followed by a set of
reps of the exercise you will completing but
at a
low weight.
Things can get a little more complicated, especially under fatigue where motor unit cycling1 comes into play, but that's the basic gist of where this idea comes from: Type 1 muscle fibers are recruited first and take a long time to fatigue, leading you to think they'd grow the most when exposed to lighter
weights for high
reps. Type 2 muscle fibers are recruited more when the muscles are loaded heavier,
at least for the first few
reps, leading you to think they'd grow the most when exposed to heavier loads for
lower reps. 2
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.
When we look
at the force profile over a
rep during a free
weight lift, the force is therefore very high
at the start as we get the bar moving, moderate in the middle, and
low towards the end, as we let momentum carry us to lockout.
So while
low reps with heavy
weight is best
at stimulating myofibrillar hypertrophy, and high
reps with light
weight is best
at stimulating sarcoplasmic hypertrophy, moderate
reps seem to strike a balance between inducing significant amounts of both myofibrillar and sarcoplasmic hypertrophy.
I LOVE hip thrusters, you can really feel the burn in your bum afterwards: — 5 sets x 12
reps with max
weight (you should not be able to do more than 12
reps at each set)-- 2 sets x 30
reps (with a
lower weight than above but you shouldn't be able to do more than 30
reps)