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SouthernInsanity
LSU Fan
Shadows of Death Valley
Member since Nov 2012
7235 posts

High reps less wt vs low reps heavier wt
Anyone phase these or cycle these? Or do you consider the high rep less wt some BS?

If you do, what's you rep/wt range for both light and heavy.

Thanks


Popths
LSU Fan
Baton Rouge
Member since Aug 2016
2694 posts

re: High reps less wt vs low reps heavier wt
When I was younger and trying to build muscle and size, I concentrated on the heavier. Now at 60, I do lighter weight, higher reps and more sets. I’m concentrating on getting lean and mobility not to mention I’ve had double spinal fusion and shoulder surgery in May. The answer to your question should depend on what you are looking to accomplish for yourself.


SouthernInsanity
LSU Fan
Shadows of Death Valley
Member since Nov 2012
7235 posts

re: High reps less wt vs low reps heavier wt
Good luck in your recovery and thanks for the feedback.

For me, well, I'm 51+... made a couple trips to a few sand boxes and got a lot of miles logged. Back during those times I always got in the best shape. I think I'll dust off some plans from then and come up with something. I may cycle 2mos light the 2mos heavy.


Popths
LSU Fan
Baton Rouge
Member since Aug 2016
2694 posts

re: High reps less wt vs low reps heavier wt
Swimming laps has been great for me


Popths
LSU Fan
Baton Rouge
Member since Aug 2016
2694 posts

re: High reps less wt vs low reps heavier wt
Mother Nature always wins in the end but I’d rather look like Jack Lalanne than Arnold in my senior years. Happy New Year.


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10
pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
32176 posts

re: High reps less wt vs low reps heavier wt
Trainer at the gym told me low weight, high reps (hypertrophy) makes your muscles bigger and adds definition.. High weight, low reps is for gaining strength.

Can anyone explain this? I would think high weight would make muscles bigger.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20029 posts

re: High reps less wt vs low reps heavier wt
Honestly depends on what you like and what your goals are.


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10
lsu777
LSU Fan
westlake
Member since Jan 2004
15537 posts

re: High reps less wt vs low reps heavier wt
quote:

Can anyone explain this? I


Your trainer is a dumbass

Studies show you can gain hypertrophy up to 30 reps so long as you are pushing close to failure (1-2 reps in reserve) and practice progressive overload.

If you are older, find a rep range that doesn't hurt your joints and just get stronger in that rep range. Unless you are powerlifting, there is never any real reason to know max, just get stronger in the rep ranges of your choosing.

No rep range is adds definition, that is from losing fat by being in a caloric deficit.

Personally, for the main lifts, pick a rep range or rep ranges you lie and get stronger in them. I like greyskull method, rpt, and 531 type for main lifts. Do the supplemental and accessory lifts at higher rep ranges.


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92
TexasBuckeye
Ohio State Fan
Texas
Member since Nov 2018
156 posts

re: High reps less wt vs low reps heavier wt
FWIW no science or anything behind this post but I had a bodybuilder friend who swore that high rep/ low weight was better for muscle growth because it simply just drew more blood to the muscle with time under tension. I have had somewhat success with that versus just lifting heavy. To me powerlifters can throw around a ton of weight but don’t necessarily need to be big. I think a program with a good mix is best because it simply just keeps your body from adjusting to the same weight all the time.


lsu777
LSU Fan
westlake
Member since Jan 2004
15537 posts

re: High reps less wt vs low reps heavier wt
quote:

no science or anything behind this post but I had a bodybuilder friend who swore that high rep/ low weight was better for muscle growth because it simply just drew more blood to the muscle with time under tension. I have had somewhat success with that versus just lifting heavy. To me powerlifters can throw around a ton of weight but don’t necessarily need to be big. I think a program with a good mix is best because it simply just keeps your body from adjusting to the same weight all the time


quote:

no science


Yep your right, no science behind it and completely outdated advice, but whatever.


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MannoSteel
Member since Jan 2021
2 posts

re: High reps less wt vs low reps heavier wt
Hey Brother, I hope this message finds you well! Random, I realize, but I see from a search online you may have access to an old full LSU Off-season Training program? I’m a former (for a very short time) NFL athlete, who now owns my own Sports Performance Facility, and for the New Yr, I’m trying to put myself through a full Bigtime collegiate program 100% to see what sort of shape I can get back in, provide feedback to my athletes/IG/Twitter, etc. any shot I can convince you to share? Any help would be huge! Thank you ????


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14
litenin
LSU Fan
Houston
Member since Mar 2016
1817 posts

re: High reps less wt vs low reps heavier wt
I have done both over past decade, probably about 70/30 in favor of heavier weights.

However, I rarely work out with spotter on heavy but push myself to absolute limit in the Pump classes (high reps). So I think it depends on variables. When I started doing Pump in mid-30s, muscle definition and mass improved more than it did in 20s/early 30s when focus more on heavier. IMO doing both is necessary to maximize muscle gains.


jennyjones
New Orleans Pelicans Fan
New Orleans Saints Fan
Member since Apr 2006
8073 posts
 Online 

re: High reps less wt vs low reps heavier wt
quote:

Anyone phase these or cycle these? Or do you consider the high rep less wt some BS?

If you do, what's you rep/wt range for both light and heavy.

Thanks



Alot of it depends on your goals and nutrition strategy

Competitive/ enhanced bodybuilders typically do more volume and higher reps for hypertrophy. Below is a good read on the subject and why what works for competitive bodybuilders might not be the best practice for natural lifters

LINK

LINK


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LSU Patrick
US Space Force Fan
Member since Jan 2009
66361 posts
 Online 

re: High reps less wt vs low reps heavier wt
quote:

Anyone phase these or cycle these? Or do you consider the high rep less wt some BS?

If you do, what's you rep/wt range for both light and heavy.


There are benefits to both within a certain range. As a general rule, less than 3 reps and more than 12 reps is going to accomplish very little for larger muscles. It can be useful for abs and small muscles for the purpose of recovering from or preventing injury (i.e. rotator cuff, hips, etc.) Doing 15+ reps for the purpose of building muscle or strength is ridiculous unless maybe you are on roids IMO. You are basically going to build endurance or just maintain some base muscle mass and tone with those high rep ranges, which is fine if that is your only goal.

For athletes, it is good to mix it up with with rep ranges. Depending on the sport and individual goals, it might be good to periodize the weight training over the course of the year [i.e winter - higher (8-12 range) reps for building muscle, spring - transitioning to lower reps for strength focus, summer/fall - power focus (olympic lifts and lower reps major movements)] or to alternate rep ranges by week for general conditioning (i.e. low rep week, middle week, high week rotation).
This post was edited on 1/4 at 11:07 am


lsu777
LSU Fan
westlake
Member since Jan 2004
15537 posts

re: High reps less wt vs low reps heavier wt
quote:

more than 12 reps is going to accomplish very little for larger muscles


Not according to the meta analysis done by schoenfeld and kreiger in 2019

quote:

A total of 21 studies were ultimately included for analysis. Gains in 1RM strength were significantly greater in favor of high- vs. low-load training, whereas no significant differences were found for isometric strength between conditions. Changes in measures of muscle hypertrophy were similar between conditions. The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.


LINK


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20029 posts

re: High reps less wt vs low reps heavier wt
Everybody wanna be a bodybuilder but nobody wanna lift no heavy arse weights

I like to go in phases if I’m feeling like I wanna do an actual program
Hypertrophy 8-12 general, 15+ smaller muscles and quads

Strength to make muscles denser 5-10 in pyramid form

CNS training <3 for a short time to prime body for heavier hypertrophy phase

Back to hypertrophy for recovery and growth with a better base than before
This post was edited on 1/4 at 11:35 am


Tiger Ryno
Houston Astros Fan
#WoF
Member since Feb 2007
95076 posts
 Online 

re: High reps less wt vs low reps heavier wt
Medium weights
Medium reps
Medium pace

Medium results


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40
GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
60526 posts
 Online 

re: High reps less wt vs low reps heavier wt
quote:

Everybody wanna be a bodybuilder but nobody wanna lift no heavy arse weights


Ain’t nothin to it but to do it.


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01
jennyjones
New Orleans Pelicans Fan
New Orleans Saints Fan
Member since Apr 2006
8073 posts
 Online 

re: High reps less wt vs low reps heavier wt
quote:

Everybody wanna be a bodybuilder but nobody wanna lift no heavy arse weights


Lightweight Baby!







Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20029 posts

re: High reps less wt vs low reps heavier wt
Ain’t nothing but a peanut


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