high and low rep workouts

Z

zantheplank

0
i understand you need to work all your muscles with high AND low reps to reap the maximum benifits, creating longer more denser fibres and working fast and slow twitch muscle.

but does anyone have an example workout incorperating both low and high reps.
Do you have to do low 1 week and high the next, or the same week or can you even work the same body part with low and high reps in the the same workout??

Also i guess you still use about 8 reps for low but what about high? is 20 appropriate? or even more?

any help would be gratfull recieved.

zan
 
You can do pyramiding, that is the first set you do 15-20 reps, next add weight and do 12-15 reps, add weight do 8-10 reps, add weight do 6 reps. Or do one set of 12-15 reps to warm up and then do 4 sets of 6 reps.
Or do your primary compound movement for 2-3 sets of 6 reps, and follow with one or 2 isolation movements for 2 sets of 12-15 reps.

In general 12-15 reps is plenty for high rep sets, unless you have an injury and can't handle the weight, then higher reps (20-100) for a few weeks can help heal the injury.

Another option is to work each body part twice a week and do higher reps one workout and lower reps (and of course higher weights) the other workout.

And remember almost any rep scheme is OK as long as you are doing more (either reps or weight) every week, ie progressive resistance exercise, continuous improvement, etc.
 
An example 2 day per week workout for chest would be:
Day 1:
Flat Bench 15,12,12
Flat Bench flyes 12,12
Day 2:
Incline Bench Press 15,6,6
Flat Bench flyes 12,12
Except for the first set of 15 these should all be done with a weight that just barely allows you to complete the final rep with good form.
 
I personally disagree with this approach. Its difficult for the body to do 2 things at once. You can either lift heavy and get big, or lift higher reps and tone up the existing muscle.

Try low reps (4-8) for 8 weeks, on just about everything except for true isolation exercises (pec dec, shoulder raises etc). Before you start use a tape measure to measure the distance around your chest and back. Put the tape just under your shoulder blades around just under your nipples. Also measure you're quad/hamstring complex, measure your upper arms too.

Measure every 2 weeks to track progress, once you've gained the size you're looking for...start doing more reps to cut the muscle
 
If you want to be functional, you should focus on functional training. When was the last time you were laying down and had to push something straight up?

Try pushups, pullups, pliometrics, balance/stabilty work and core strength
 
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