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  1. #1
    OLYMPIAN Rocky3's Avatar
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    Default 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

  2. #2
    RX MEMBER BigZero's Avatar
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    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.

  3. #3
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by BigZero View Post
    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.
    But arent fast twitch muscle fibers the ones responsible for muscle hypertrophy? If by doing high reps I am stimulating just slow twich fibers then how come I grow that way??

  4. #4
    RX MEMBER BigZero's Avatar
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    Quote Originally Posted by Rocky3 View Post
    But arent fast twitch muscle fibers the ones responsible for muscle hypertrophy? If by doing high reps I am stimulating just slow twich fibers then how come I grow that way??
    http://www.bodybuilding.com/teen/shane6.htm

  5. #5
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by BigZero View Post
    good read...so if I am mostly stimulating muscle fibers usually efficient for high endurance work (runners, cyclists) how come I grow larger muscle-wise than when I go lower reps? I certainly dont look like a marathoner or a long distance cyclist
    Last edited by Rocky3; 04-14-2015 at 10:10 AM.

  6. #6
    RX MEMBER BigZero's Avatar
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    Quote Originally Posted by Rocky3 View Post
    good read...so if I am mostly stimulating muscle fibers usually efficient for high endurance work (runners, cyclists) how come I grow larger muscle-wise than when I go lower reps? I certainly dont look like a marathoner or a long distance cyclist
    because you're not training for endurance...and all of the gear.

  7. #7
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by BigZero View Post
    because you're not training for endurance...and all of the gear.
    20 reps is not for endurance? according to that article doesnt seem ideal for muscle hypertrophy. more for runners and cyclists...well, now taht I think of it, I do "cycle"

  8. #8
    OLYMPIAN EvanL's Avatar
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    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

  9. #9
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by EvanL View Post
    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
    I am the opposite, even when I work in the 10-rep period I dont even get a pump, just joint soreness at best and overall fatigue. But when I up the reps I can literally feel my body grows almost before my eyes

  10. #10
    OLYMPIAN PeterCas's Avatar
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    That's great, Rocky. Thanks for letting us all know that high reps work for YOU.

  11. #11
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by PeterCas View Post
    That's great, Rocky. Thanks for letting us all know that high reps work for YOU.
    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!

  12. #12
    OLYMPIAN PeterCas's Avatar
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    What kind of shape are you in, Rocky?

  13. #13
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by PeterCas View Post
    What kind of shape are you in, Rocky?
    i am in decent shape for not competing...
    http://i57.tinypic.com/wu5hsw.jpg

  14. #14
    Administrator Mac's Avatar
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    Quote Originally Posted by Rocky3 View Post
    i am in decent shape for not competing...
    http://i57.tinypic.com/wu5hsw.jpg

    You look good Rocky, except those spandex thingies. They kind of take away from your look and says ' hey look at me instead '

  15. #15
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by Mac View Post
    You look good Rocky, except those spandex thingies. They kind of take away from your look and says ' hey look at me instead '
    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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