heavy low rep or light high rep

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lowdown

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ok everyone knows that it is sed that heavy low reps build bulk. right? but is it true? someone help me with this please. if thats the case then how manny sets shuld i do? usally I warm up light switch heavy 4-6 reps then end on burning out with lite waight. Sound good??? sometimes i feal like i get a better more intence workout with higher reps...

thanks for the help
 
I also feel like you, but alas, building bulk i think you do 3x3 (3 sets 3 reps each.)
 
Building muscle mass, hypertrophy, usually takes a rep count of about 10-14.. Building raw strength, takes a rep count of about 1-6.. This is all debated, but these are generally accepted numbers.
 
Chad Waterbury's general set/rep volume is 24 to 50 for hypertrophy per bodypart. However, that's training each bodypart 2 to 4x a week.

That could be 10x3, 3x10, 5x5, 4x6, 2x12.
 
if you want to get bigger keep the weight to something you could do about 10-12 times and hit out as many sets of 5 reps with 30-60 seconds of rest between each set. obviously this will take a long time for you to complete a workout but it builds mass (firm mass, not big saggy man boobs because of the high tension it induces myofibrillar hypertrophy) so I recommend you get friendly with your compound lifts *cough* just do deadlift and bench *cough*
 
so do sets of 5 reps or 10-12 reps. or some thing i can do 12 times and onley lift 5 with 30 sec rest

sorry im kinda confused.. :confused:
 
On each set you should be reaching failure around your 12th rep, so you would do 5 sets at whatever weight you can do for 12 reps, obviously the weight will be different from your first to last set.. Mike was saying that the time between each set should be about 30 -60 seconds.
 
so on a whole, high reps,low sets build mass


low reps,low(ish) set build strength no matter what exercise i always do 4 sets
 
1-4 reps strength
5-7 reps functional hypertrophy
8-12 hypertrophy
13+ strength endurance

Work in the 85%+ to build strength
Work in the 75-85% to build functional hypertrophy
 
To expand on what evo said the load is very important.

He's refering to %75 to %85 of your 1 Rep MAX on any given lift.

If you can bench 300 a %80load would be 3 x 80 = 240lbs.
 
what if i do high rep sets for one work out, and heavy low rep sets the next workout and alternate from day to day???

thanks for the help guys!! :D
 
Lowdown, here is something you might consider....

Take your core movements (bench, squat, deadlift, rowing, push press, etc) and do them for low reps. Then take your supplemental or accessory work and use them for higher reps. There are some benefits to mixing things up.
 
please explain to me what the supplemental workouts are.Also I work out at home so im limmited to the excercises i can do.
 
Supplemental exercises, are one's that aren't your main focus. Movements you should focus on are large compound movements like evo said, squats, deads, presses, rows.. Supplemental exercises are smaller, more isolated movements such as curls, kick backs, flyes, etc..
 
mreik said:
Supplemental exercises, are one's that aren't your main focus. Movements you should focus on are large compound movements like evo said, squats, deads, presses, rows.. Supplemental exercises are smaller, more isolated movements such as curls, kick backs, flyes, etc..
Click to expand...

Yup, for example--
I have certain lifts that are extremely important for me--Squats (front, back, and over head), jerks, snatch, cleans, and high pulls. So, I make sure these are emphasized. I'll throw in some extra overhead pressing, power curls, and ab movements as accessory or supplement lifts.

What equipment do you have available to you and what is your primary goal?
 
DUMBELL 30-60 , LAT BAR, PLATES UP TO 250, BENCH ,CURL BAR ,HEAVY BAG
im into muai thai boxing so i train kinda like a boxer. but i want to gain more size. Im 5-9 low bf i dont know exactly 15in bicep 13in forearm not shure abt chest but i know its not as strong as my arms.
 
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