Sentences with phrase «than lower reps»

Training to failure in a higher rep range is also highly unpleasant and extremely painful — a lot harder than lower reps and heavier weights.

As we have seen higher reps do increase strength and size and if they build strength due to a different mechanism than lower reps there may be some advantage in combining lower rep training with higher rep training.

i don't want anyone getting any wrong ideas here; high reps may build mass better and faster than low reps and be easier on the joints, but there's nothing magical about it.

The low rep group improved strength more than the other 2 groups and the high rep group improved endurance more than the lower rep groups.

Keep in mind that high rep work stretches and tears down the muscle tissues a lot more than lower rep ranges.

Is training to volitional fatigue maybe the key why in the study that is mentioned in the article, 36 reps using 15.5 % 1RM produced much less muscle size than the low rep training?

So while low reps increase maximum strength more than do high reps and high reps increase endurance more than low reps the point is that resistance training significantly increases both strength and endurance.

Why does the addition of high rep training — training that has been conventionally viewed as endurance training — to a traditional low rep program produce greater gains in strength than a low rep program only?

Not exact matches

Every time my sales management has assigned sales numbers a little lower than what they think a rep can manage, that number is usually hit — and often exceeded.

Store employees typically receive minimum wage and perform at a much lower caliber than a customer service rep at amazon probably getting twice that rate.

After a period of low rep work, you can go back to high rep ranges on your major lifts but this time you'll be able to use heavier weights and thereby stimulate better muscle gains than ever before.

Strap a weight around your waist or put on a weighted vest and perform four to six weeks of low rep strength training — no more than five reps per set.

This means that in order to adequately activate the muscle, the duration of your reps shouldn't be lower than three seconds.

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.

Start the first set with 15 reps and try not to go lower than 10 reps.

Do four sets in a pyramid scheme of ascending and descending reps. Start the first set with 15 reps and try not to go lower than 8 reps. Continues on next page...

The warm ups should be done with significantly lower weights than the work sets and the reps should be in the range of 10 - 12.

You can invest more energy during the eccentric portion of the rep than during the concentric portion of the rep. Find a partner that will help you in lifting the weights, so that you can concentrate on lowering them.

Just because you aren't lifting at lower than 95 % of your one rep max, doesn't mean you aren't strength training.

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.

Wouldn't it build a stronger back to slowly lower the bar than to just drop it every time you finish a rep?

Use a one - rep max calculator to figure out your (you guessed it) one - rep maxes on each of the four main exercises the routine employs: the below parallel squat (in which the crease of your hip joint drops lower than the top of your knee), straight - bar deadlift, bench press, and overhead press.

You can also try shortening the warm - up sets to maximum 3 reps, because low reps are in this case more effective than using high reps.. The real purpose of the warm - up is supposed to be acclimating the body to progressively higher loads while practicing proper form and technique at the same time.

In fact the loss of intensity may ultimately result in less fat loss than lower - reps with heavier weights.

As you lower the weight, bend the leg to no more than 90 degrees to finish your rep, then begin to straighten again as you lift into your next rep.

At the top of the rep, squeeze your shoulder blades together, than slowly lower the weight back to the start position.

With an undulating, rather than a linear, periodization model you alternate heavy, low - rep sessions for strength and lighter weights and higher reps for recovery, either on a daily or weekly basis.

Your «light» workouts should include high - rep days (anywhere from 12 - 20 reps for no more than 3 - 4 sets) and low - rep days (6 - 12 reps for no more than 4 - 5 sets).

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.

First, this study clearly shows that a program consisting exclusively of heavy weight and low reps produces greater increases in strength and size than a program consisting exclusively of lighter weights and higher reps.. This isn't any sort of surprise — research over the past 80 years has very consistently shown this same thing.

In summary, this study found that a combination program consisting of heavy weights / low reps and light weight / high reps was more effective for improving both strength and endurance than a traditional periodized training program consisting of a single rep range during each training phase.

For example, I can curl half of what I bench press for low reps, but with high reps, I can only curl 1/3 of what I can bench for high reps.. That's why you don't need accessory movements on a routine like this; your arm muscles are getting more than enough work doing compound exercises.

If they did the same amount of total reps using an 8 - 12 rep protocol, they'd lose muscle mass, which demonstrates that even when done improperly, high reps is still better than low reps.. They gained strength and mass DESPITE overtraining.

Because the reps are higher and the risks are lower in phase one, you'll need fewer warm - up sets and you'll also need slightly less rest between sets than you will in phase two.

For low - rep guys, this method is fantastic because the decreasing rep pattern makes you believe that each set is easier than the one before, while the added weight makes it harder.

Size and mass gains are less than a low - rep regimen, but all other measures will increase in lockstep.

The best way to use light weight / high reps is to add them to a program of heavy weights / low reps. Adding light weights / high reps to a heavy weight / low rep program will produce greater increases in size and strength than a program consisting of only heavy weights / low reps.

Once a high - rep regimen is established, the body responds to it, and gradually makes gains in strength and endurance, but from a different baseline than a low - rep body - builder regimen.

In 30 years I have encountered very few (one or two) strength programs that advocate reps above 20 and most advocate no more than 15 reps. (I am not including warm up sets — I am only referring to «work sets», those sets done to elicit a training response, not the sets done to «warm» the muscles by doing a high rep set and a low intensity of effort.)

A combination of both high and low reps — what I call Muscle Factor Training — has been shown to increase strength significantly more than a traditional low rep, periodized type training program.

If you look at their total volume of work in each rep range, they actually do a lot more high reps than low reps. I've seen guys that get religious about a program like 5 × 5, and they get some good strength gains for a year, and then they don't gain any more strength or size for 10 years.

I have also tried the low rep heavy weight and got nothing more than injuries and fatigue..

I believe more research needs to be done into the different types of gains that are achieved by training using similar sets (2 - 4) but slightly lower weights (60 - 70 %) but much higher reps (15 - 60) that may seem impossible but simply come from an initial focus on muscle endurance rather than pure size gains.

This group speculated that a combination type program that included both low and high reps would be more effective than a periodized program consisting of single repetition scheme during each training period or phase.

The research seems very clear to me — in a contest of heavy weights / low reps versus light weight / high reps, heavy weights builds more strength and size than light weights.

My initial impression, not having read the full text, is that we now have 2 studies showing that a combination of high & low reps & weights causes a greater increase in strength than a program consisting of only heavy weights / low reps.

Studies have also shown that this training method does increase strength and size, albeit to a lesser degree than using low reps / high resistance [2].

There is no getting around the fact that a program of only heavy weights and low reps builds significantly more strength and size than a program of only lighter weight and higher reps.. So if you are trying to decide what reps you should exclusively be doing, pick reps less than 20.

This could also be why high level bodybuilders using a high rep protocol could get better gains from a once a week bodypart split than novices using the same low frequency protocol with lower reps.

Personally I have noticed that higher rep volume once a week works better than a lower volume more frequently.