Results 1 to 15 of 27
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04-14-2015, 07:01 AM #1
High reps work best for muscle hypertrophy
I am firmly convinced that high reps work the best for pure muscle hypertrophy. I tried both low reps and high reps and every time I shoot for more than 15 reps (20 reps seems ideal for me) I experience my best gains.
Low reps might give you a sense of accomplishment because you can push heavier weights, but when we go heavy it seems that we miss those muscle fibers that stimulate muscle growth and just get stronger while looking more or less the same. Some use high rep range for legs only, but it seems that other muscles of the upper body also respond just as well.
i will use this approach with an average of 16-20 sets per body part all in the 20-rep range all throughout COG's prep for Southern States, which gives us just under 12 weeks from today. We will keep you posted and you will see for yourself how this training approach is working out for us
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04-14-2015, 08:27 AM #2
It depends on the individual. Some (myself included) have a larger concentration of fast twitch muscle fibers and in-turn lower rep ranges work better. Those with high concentration of slow twitch fibers respond better to high reps and prolonged training.
Last edited by BigZero; 04-14-2015 at 08:28 AM.
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04-14-2015, 09:13 AM #3
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04-14-2015, 09:22 AM #4
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04-14-2015, 10:09 AM #5
Last edited by Rocky3; 04-14-2015 at 10:10 AM.
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04-14-2015, 11:06 AM #6
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04-14-2015, 11:16 AM #7
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04-15-2015, 07:19 AM #8
If I can work up to a weight heavy enough where I can get even as low as 4 reps by myself I feel like I've accomplished something. I feel a deep soreness that I don't get from doing lighy weights. I am strongly against spotters when lifting as well I never want a lift up and I don't want help to get forced reps if I can't lift it myself I don't want to lift it. I do use a combo of high and low reps depending on the body part and overall density of the muscle I'm working
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04-15-2015, 07:42 AM #9
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04-15-2015, 09:52 PM #10
That's great, Rocky. Thanks for letting us all know that high reps work for YOU.
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04-16-2015, 06:09 AM #11
dont get me wrong, I have my days when I let my ego lose a bit and go for heavier weights (also to shock the body), but for the most part it seems that the main foundation of effective training is high reps. Some peopel do taht but only for legs, I say do it for all body parts and then see how that works out!
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04-16-2015, 06:17 AM #12
What kind of shape are you in, Rocky?
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04-16-2015, 07:08 AM #13
i am in decent shape for not competing...
http://i57.tinypic.com/wu5hsw.jpg
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04-16-2015, 07:24 AM #14
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04-16-2015, 07:33 AM #15
i dont always dress like taht for the gym, but me and COG like to have fun, and since she knows I am a Captain America fan, she let me have a "Capt America" theme gym day It's all in fun between the two of us, not to be getting attention from the public...I dont have instagram or FB either
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