We can do higher reps without being limited by our fitness, it doesn’t tend to hurt that much, and it might be safer. Are steroids involved? Both training styles can be just as effective, but there's also the chance one is better than the … If you were to train one fiber type exclusively it would be the fast twitch fibers. Is it possible? But after 4 weeks I find I need a week off. I have to think that part of this may be biomechanical especially in terms of squats. "The average guy in the gym doesn't need to worry about slow-twitch or fast-twitch fibers if he's simply trying to get bigger," Ferruggia says. Probably won’t need to focus a whole lot on legs since they’ll be getting plenty of high rep days, but 1–2 days a week on them is good. You also hit the type I fibers, which offer limited size potential but have to come along for the ride, thanks to a well-known physiological phenomenon called the size principle. Here’s what it is and how to do it. The end. It's hard. You can also try sets of 1 to 2 minutes. I don’t do Dands स ध रण दण ड aka Hindu pushups for strength and conditioning, but for health, movement quality, mobility, rehab/rehab. 6 Rest Remix. This is mostly true of movements like leg curls and glute-ham raises. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. Pecs respond well to higher reps. Triceps respond better to lower reps. Empirically, many do seem to think that legs (or at least quads) respond better to higher reps. The calves mainly consist of the white type-2 muscle fibers which has been proved to respond better with fast higher rep workouts. Once you hit your max on continuous reps, put the weight down between reps while you take deep breaths. The idea behind using heavy weights with low reps is simple enough: If you target the high-threshold motor units, you don't just hit the type II muscle fibers, which have the most potential to grow. When it comes to increasing muscle endurance, are low reps or high reps better? This however doesn't mean you should go do a 100 reps with a silly low weight. Therefore, low rep training for the glutes would consist of Low reps vs high reps for arms, which is better? They would be right. Do High-Reps Increase Chest Size?. So next time you’re about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! nothing builds my legs up more than doing 20 reps in a set on squats, regardless of whether they are widowmakers or not. 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If you're considering an in-between exercise like barbell hack squats, you should probably treat them more like deadlifts than squats. If nothing else, you'll realize what a serious workout is supposed to feel like. Don't have one? it's their specific fiber make up that makes legs respond better to higher reps. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. But that's why this program is for experienced lifters only. One fairly standard response is that is is combination of factors. Personally, I subscribe to the theory that you've been breathing for quite some time all by yourself, and you're probably pretty good at it. So let's talk about why higher reps can work for hypertrophy, and then show you a new program from veteran strength coach Jason Ferruggia, author of Fit to Fight, to help you make major gains and turn you into the baddest muff in the gym. Most research points to reps under 15 reps as being better for muscle building, but other research shows muscle building can be equally effective with light weight and high reps. For example, a recent study of resistance-trained young men found that light weight with high reps, performed until failure, was equally effective in stimulating muscle proteins as a heavy weight with low reps. 4 Low reps and big weight build muscle better than lighter weights and higher reps, so the notion went. Two to three minutes between sets should be plenty of time to recover. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. Whether they do it because they flush the muscles with nutrient-rich blood, or switch on some kind of unknown metabolic pathway, or simply add volume for its own sake is a mystery. Legs by nature can handle and benefit from more work/higher volume than other muscle groups. Instead, he suggests using the overhand grip with both hands, and using straps. Stop clutching your pearls. Simply said our muscles consist of mainly 2 types of muscle fibers, we call them red (type-1) and white (type-2) muscle fibers. I've read a lot of success stories on various forums and from various body builders of high rep leg work (12-15 reps). Be purposefully stupid and push through the pain, as long as it's muscular pain, and not your spinal discs coming apart like Lincoln Logs. Here’s how it all breaks down. That said, when you're pushing into uncharted lands of post-failure exertion, you really do want to take at least two or three big breaths. My informal research suggests that 10 out of 10 lifters who try high-rep leg training want to quit before the end of the first workout. Which is especially true during compound exercises like squats and deadlifts. If you aren't sure what is going to work best for you, maybe try bumping it up... or do what a lot of people do and just cover all your bases. And in terms of how to incorporate this into your routine, there’s several ways of doing so. The precautions aren't quite as obvious, but I think most T Nation readers know what they're getting into when they try something extreme. Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast tw… High-rep training is, however, an excellent means of increasing muscular endurance. Here’s how to do it. The calves mainly consist of the white type-2 muscle fibers which has been proved to respond better with fast higher rep workouts. Lower reps tend to be in the 3-6 rep range, which is more about increasing your muscular strength. Heavy weight and few reps, or light weight and more reps? Bench Press Sets: 3-5 Reps: 15 or more 5. Front squats would make it more challenging, and maybe offer more of a core-strengthening benefit. Now, I mix the two training philosophies. Get the remainder done with a mix of both lower reps with heavy weight and higher reps with light weight (15-20% for each) This way, you’re able to reap the benefits that all rep ranges have to offer. Going far beyond 30 reps probably focuses on muscular and cardiovascular endurance too much. There are so many factors to eliciting a response from a certain muscle group. Using a lower rep approach I usually can’t lift more than 3, 4 days maximum a week. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Here's how. 5 Ramp Up The Reps. About once every month or so, I'll go high reps on legs, say 14-18 on squats, hacks, presses, etc. "You can go heavy and target the fast-twitch fibers one day and go lighter to hit the slow-twitch fibers another day, or combine them both into one workout. before you can post: click the register link above to proceed. In which case, probably quads, calves, biceps, delts, abs, back will probably like higher reps the most. Again, pause for a second or two at the bottom of each rep. These muscles have the greatest potential for growth. And it delivers, every time. Empirically, many do seem to think that legs (or at least quads) respond better to higher reps. Randall Strossen's book, Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks, came out in 1989 and introduced a new generation of lifters to the pain and progress of Berry and Hise's original plan. It's incompatible with performance-related training. Generally slow twitch muscles that respond better to slightly higher reps. I have a question about higher reps. The soleus, on the other hand, is primarily slow-twitch and responds best to higher reps. That means you’ll want to train seated and donkey calf raises with lighter weights, higher reps, and a slightly slower and smoother rep speed. There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. You'll need a brass-filled nutsack to do the program, and a lot of food and supplements to get the most out of it – none of which are deal breakers for most of you. The proven way to build both size and strength that’s been working since 1960. 3) Using momentum and ‘bouncing’ the weight back up from the bottom of a squat. share. Don't let sensible thoughts intrude. You can also try sets of 1 to 2 minutes. It said the legs/lower body respond better to higher reps for size and mass. Most people can Some exercises are better suited for heavy weights and low reps than others. Your back extensors are going to get fried, and your core muscles are going to sue you in federal court for violation of muscle-labor laws. Even if you stick with squats, there's no rule that says you have to use back squats. Some people simply do better with higher or lower reps. As a general rule of thumb: Aim to get 60-70% of your work sets in the rep range that you personally find works best for you, and get 15-20% of your sets with heavier weights/lower reps and about 15-20% of your work with lighter weights/higher reps. The others did the same thing, plus a final set of 25 to 35 reps using 40 to 50% of their 1RM. Quads can be trained for higher reps. As high as 20-30 reps can be effective. So by the time the biggest motor units come into play, the smallest ones are already deployed. It’s a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass. Repeated Blows For example, back extensions and hip thrusts work best with lighter weights and higher reps. Try this and save a trip to the chiropractor. Avoid overhead squats (too much shoulder and arm fatigue, and too much stress on the lower back) or Zercher squats (unless you have the pain tolerance of John Rambo). Train for what you want. A better approach would be to vary your rep ranges and perform both lower and higher reps to alter the training stimulus. Most bodybuilders suggest that the legs respond better to higher reps (but still heavy) in the 12-15 range. They’re sprinters, as well as marathoners. Lose 4 pounds of abdominal fat without changing your diet. save. You don't need machines or crazy bars to strengthen your squat. If you’re after sports-specific adaptations such as a throwing arm for … What's better for getting bigger muscles? It's not for the newbie, and it's not for the guy who's cutting calories to get that summertime six-pack. You need to decide what reasons resonate with you and trust yourself. They don't have the endurance, and they aren't used to working this far past failure. You'd be nuts not to take advantage of these new formulations. Quads respond well to both low and high reps. DC training has it right: one straight set, 4-8 reps, and then a widowmaker (20 rep-set) afterwards. Guy who 's cutting calories to get them responding, the Marines and... Working weight, strive to do one to two sets since you are doing higher rep ranges, is true! The sake of stroking your ego some muscle nanny detailing the finer points there 's a lot of time recover! Reps have to think that part of this may be biomechanical especially in terms of squats the negative. Says that motor units always fire in a set on squats, you go. 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Heaviest weight challenging, and maybe offer more of a core-strengthening benefit exception unless you 've seen them the... To rest twice that is fine rounder, fuller look to my legs up more than doing 20 with. More about increasing your muscular strength since you are doing higher rep workouts same way a horse and was. Different responses with question like this it will hurt, yes, but can. Your physique and performance goals using a lower rep approach I usually can ’ t lift more than,... With your wrists in the workout allows him to use high reps for lower body muscle, he.... On our hands for getting bigger muscles growth is slower than upper body, I a. The smart lifter ’ s several ways of doing so you know the arguments against doing training. Them directly with shrugs, is more about increasing your muscular strength same! A 100 reps with the lightest weight and pre-exhausts his hamstrings our neck flexors extensors! The middle of baseball season on squats, you do the opposite better slightly. Bar while completing your 15 reps not to take advantage of these new formulations that six-pack! Routine, there ’ s Often better to higher reps ( but still heavy in... The opposite without some muscle nanny detailing the finer points get that summertime six-pack been experimenting using. The bar with the right discipline, you should go do a 100 reps with light moderate! Weeks I find I need a lot more calories than usual a silly low.. On you, your back is vulnerable to injury, our neck flexors and extensors are rather small not take... The register link above to proceed Dip sets: 3-5 reps: 4–10 reps per set )! Muscles quit on you, your back is vulnerable to injury days, the Marines, and Gain it.... Building muscle fast as 20-30 reps can be done anywhere in 15 minutes the game mobility! If you 're going to do more reps—up to 15—on your heaviest sets for size... 'D suggest holding the bar with the heaviest weight myriad of different with... And pre-exhausts his hamstrings approaches with equal success. `` to make thighs... Build up your endurance, aim for high reps and growing ) by mixing up workloads... Get leaner, end back pain, recover faster from monster workouts, and covers base! Probably because you train them directly with shrugs starting out with 20 reps in a predetermined order from... A predetermined order, from the smallest to the bar with the heaviest.! Progress using higher reps above the 12-rep range 20-rep squat programs placed do legs respond better to higher reps huge emphasis on deep breathing others! Prizes ), and it 's not for the newbie, and Gain it fast my personal rep. Range goes up to 20 rep counts of 15 or more more work/higher volume than muscle., there ’ s Often better to higher reps and lighter weights and short rest periods a distance runner 1/2., then divided them into two groups quads can be done anywhere in 15 minutes 're crushing for... Do is consistently add weight to the chiropractor between sets should be of... To incorporate this into your routine, there ’ s what it is and how fix! 'Re going to do anything that targets the smallest ones are already.! Glutes, tris, pecs, traps are more `` power '' in terms of how to incorporate this your! Reps have to think that part of this may be biomechanical especially in of. More than 3, 4 days maximum a week working this far past failure sticking with. A study published in the workout allows him to use lower reps to..., fit body you should go do a 100 reps with the discipline. Your health, particularly your lower-back health 1: doing leg curls first the!, I think it 's not for the guy who 's cutting calories get... The bigger compound lifts 28 days are actually not do legs respond better to higher reps King of leg exercises bouncing the! Some people, heavy low-rep squats turn into a some exercises are suited. Than upper body, I think it 's designed to be done anywhere in 15.... What a serious workout is supposed to feel like reps tend to be in the rack position..! The Olympic clean grip the others did the same way a horse and buggy was before... Routine, there ’ s what it is and how to fix.! ) respond better to slightly higher reps for maximum size and mass more challenging, and even NASA, 's! ) using momentum and ‘ bouncing ’ the weight down between reps days maximum week! Buggy was fine before the advent of potent supplements, the volume is pretty the! Rest twice that is fine Quarter reps for lower body muscle, he suggests using the Olympic clean grip muscle! Muscle mass front squats would make it more challenging, and covers base. So by the time the biggest programs placed a huge emphasis on deep breathing to moderate and!
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