#2 Low Reps vs High Reps for Muscle Growth
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Date: 2022-01-03
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Comments and reviews: 10
SPC
Can anyone help me? - from watching and reading as much as I can, it seems 10-20 sets is the optimal weekly amount.
I am currently working out 2 X a week, doing a full body workout, hitting each muscle group with 3 sets of 10 reps across 3 exercises. That amounts to 9 sets per workout and 18 per week.
My reasons for doing the above workout = 1. I only have to go to the gym twice a week. 2. I have 5 days of rest a week for full recovery. 3. If I miss a day it doesn't affect my routine as it's always full body. 4. I utilise my time as much as possible when I do get to the gym. 5. I'm hitting 18 sets a week, and 9 sets each workout (not over killing.
Can anyone tell me why I seem to be really alone doing full body workouts and only training twice a week? It's always seemed doing some sort of split workout and doing a chest day or hitting a muscle group once a week. say, doing 3 sets of 10 reps across 5 exercises - amounting to 15 sets a week (less than me) - and having to go to the gym 4 times a week to cover the whole body is better? .
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Can anyone help me? - from watching and reading as much as I can, it seems 10-20 sets is the optimal weekly amount.
I am currently working out 2 X a week, doing a full body workout, hitting each muscle group with 3 sets of 10 reps across 3 exercises. That amounts to 9 sets per workout and 18 per week.
My reasons for doing the above workout = 1. I only have to go to the gym twice a week. 2. I have 5 days of rest a week for full recovery. 3. If I miss a day it doesn't affect my routine as it's always full body. 4. I utilise my time as much as possible when I do get to the gym. 5. I'm hitting 18 sets a week, and 9 sets each workout (not over killing.
Can anyone tell me why I seem to be really alone doing full body workouts and only training twice a week? It's always seemed doing some sort of split workout and doing a chest day or hitting a muscle group once a week. say, doing 3 sets of 10 reps across 5 exercises - amounting to 15 sets a week (less than me) - and having to go to the gym 4 times a week to cover the whole body is better? .
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John
Same. On chest day, ill do benchpress heavy for 1-4 reps for 7 sets. Then ill do accessory chest exercises with a lighter weight for 10-15 reps for 5-8 sets.
On leg day ill do heavy squats for 1-5 reps for 8 sets then do accessory exercises with lighter weights for 8-15 reps.
On back day ill do heavy deadlifts for 7 sets of 4 then do accessory exercises for 8-12 reps at 6-8 sets per exercise.
Shoulder day is a heavy press movement for 3 reps 7 sets, then accessory moves for the shoulders at about 8-12 reps at 6 sets.
Arm day ill do heavy curls for 1-5 sets 7 sets and some kind of tricep overhead or skull crusher move with heavy weight 1-5 reps 7 sets. Then accessory moves for both sides of the arms light weight no less than 10 reps per exercise and about 6-8 sets per. Added with daily cardio and abs. And flexibility training. Massaging and other rehab drills over the weekend.
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Same. On chest day, ill do benchpress heavy for 1-4 reps for 7 sets. Then ill do accessory chest exercises with a lighter weight for 10-15 reps for 5-8 sets.
On leg day ill do heavy squats for 1-5 reps for 8 sets then do accessory exercises with lighter weights for 8-15 reps.
On back day ill do heavy deadlifts for 7 sets of 4 then do accessory exercises for 8-12 reps at 6-8 sets per exercise.
Shoulder day is a heavy press movement for 3 reps 7 sets, then accessory moves for the shoulders at about 8-12 reps at 6 sets.
Arm day ill do heavy curls for 1-5 sets 7 sets and some kind of tricep overhead or skull crusher move with heavy weight 1-5 reps 7 sets. Then accessory moves for both sides of the arms light weight no less than 10 reps per exercise and about 6-8 sets per. Added with daily cardio and abs. And flexibility training. Massaging and other rehab drills over the weekend.
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James
What works for me, is to do one heavy set on each exercise. So bench would be, a warm up set, 10 reps. Then I go for maximum weight on 1 rep and/or a few reps with 80-90% of my max weight. Then 2 more sets x 10 reps. It keeps it more interesting, improves my strength and is good for gains. Added strength also means more weight on my x10 sets, meaning more growth. I wouldn't go for a single maximum on every exercise, so on machines, I'll just do one set heavy, around 4-6 reps, and the rest x10. And on some exercises, if I'm tiring out on strength or my technique needs to be spot on, then I'll stick to 4x10. Also, some exercises, I find it helps to do up to 6 sets, if I'm going for maximum weight, like dead lifts for example - so I might do two single rep sets, but make sure I also get in my x8 or x10 sets. That's just me, and it works out pretty well.
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What works for me, is to do one heavy set on each exercise. So bench would be, a warm up set, 10 reps. Then I go for maximum weight on 1 rep and/or a few reps with 80-90% of my max weight. Then 2 more sets x 10 reps. It keeps it more interesting, improves my strength and is good for gains. Added strength also means more weight on my x10 sets, meaning more growth. I wouldn't go for a single maximum on every exercise, so on machines, I'll just do one set heavy, around 4-6 reps, and the rest x10. And on some exercises, if I'm tiring out on strength or my technique needs to be spot on, then I'll stick to 4x10. Also, some exercises, I find it helps to do up to 6 sets, if I'm going for maximum weight, like dead lifts for example - so I might do two single rep sets, but make sure I also get in my x8 or x10 sets. That's just me, and it works out pretty well.
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dproulx222
Congratulations on your new gym. Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
reply
Congratulations on your new gym. Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
reply
Mike
I think for beginners that just say are skinny and havent worked out in five or 10 years. To do I wrap the way to practice on their form. They can start with calisthenics and incorporate 10 pound dumbbells until they can do most exercises with perfect form. And once they could do most exercises at least 20 reps then they can move to 15. Then to 20
Then they could start doing everything else like benchpress squads etc.
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I think for beginners that just say are skinny and havent worked out in five or 10 years. To do I wrap the way to practice on their form. They can start with calisthenics and incorporate 10 pound dumbbells until they can do most exercises with perfect form. And once they could do most exercises at least 20 reps then they can move to 15. Then to 20
Then they could start doing everything else like benchpress squads etc.
reply
Filtrix
Honestly, as long as I gain a reasonable amount of strength either way. I chose maximizing muscle size/volume over maximizing strength 10 times out of 10. Unless you're a training to become a professional athlete, or power lifter, there is literally no point in sacrificing muscle growth to maximize strength gains.
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Honestly, as long as I gain a reasonable amount of strength either way. I chose maximizing muscle size/volume over maximizing strength 10 times out of 10. Unless you're a training to become a professional athlete, or power lifter, there is literally no point in sacrificing muscle growth to maximize strength gains.
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Nightdragon6776
First off any hypertrophy type doesn't happen in gym other than pump and that is just pump temporary
As for reps for hypertrophy its more like weight % used and time under tension will determine what type of hypertrophy you achieve
Either sacroplamic or myofibril or abit of both
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First off any hypertrophy type doesn't happen in gym other than pump and that is just pump temporary
As for reps for hypertrophy its more like weight % used and time under tension will determine what type of hypertrophy you achieve
Either sacroplamic or myofibril or abit of both
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Stephen
I thought it had recently been established that extending the time of your eccentric contractions was the best way to gain size and extending the time of the concentric contractions to increase strength.
Has anyone heard of and/or tried implementing it this to their routines?
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I thought it had recently been established that extending the time of your eccentric contractions was the best way to gain size and extending the time of the concentric contractions to increase strength.
Has anyone heard of and/or tried implementing it this to their routines?
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Rolando
So when Im using dumb bells, Im lifting 20s, and doing 4x12. I just started this week, once I get to the 4th set is when it becomes difficult for me to reach 12. But 2nd and 3rd set, I begin to feel the burn and toughness in my arms. Am I doing this right?
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So when Im using dumb bells, Im lifting 20s, and doing 4x12. I just started this week, once I get to the 4th set is when it becomes difficult for me to reach 12. But 2nd and 3rd set, I begin to feel the burn and toughness in my arms. Am I doing this right?
reply
RedfishCarolina
Most of the guys I see screaming that light weight, high rep is best look like they are doped. So, either high-rep works wonders like a marfarker, or it works for guys who work out with Captain America.
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Most of the guys I see screaming that light weight, high rep is best look like they are doped. So, either high-rep works wonders like a marfarker, or it works for guys who work out with Captain America.
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