Higher reps WTF!?!?!

[Lil'Lifter]

Ok, I have been reading Muscles and Fitness (I know not to believe everything I read) I was reading about Ronnie and King and all of there exercises were 10-12 reps. My good friend does high reps to and he has had really good results saying that the higher reps breaks down more mass (lactic acid) and then you body rebuilds it bigger. Does this theory hold any water because it seems to work, but it goes against everything I do/believe is true about weight lifting. So what do you guys think, high reps or low? :confused: :confused: :confused:

It is a debate as old as the hills. Some guys like higher reps, others like lower. Find what works for you.

[Tear]

Why are you so strongly set on low reps?

[Jackal]

low...........

[monsta]

the best bet is to do both, swap em around occasionally and get the best of both worlds. Like ironman said the debate rolls on..

[Lil'Lifter]

Tear- I was always told that low reps high weight stimulated more muscle growth and HGH release. And that high reps was almost comparative to doing cardio with weights.

Now I think I am going to switch it up from week to week. Week A is low rep, when week B is high. Thanks guys this info could be really helpful and maybe help me spark some new growth.

[KetoManiac]

I dont really think high reps will cause hypertrophy. Lactic acid doesnt mean muchin terms of hypertrophy.

[Lil'Lifter]

Originally Posted by KetoManiac

I dont really think high reps will cause hypertrophy. Lactic acid doesnt mean muchin terms of hypertrophy.

That is what I always thought :confused:

[teenpumper]

high reeps 10-12 that's like moderate reps. high reps at least in my opinion is at least 15

[swordfish]

this is a basic guideline to all who workout.

strength= higher weight(70-100% of max) 1-5 reps will generally go for pure strength

Hypertrophy- moderate weight(60-80% max) reps in the 6-15 range

Endurance- lighter weight(30-60% of max) 15-30 reps.

this is all relative and there is NO PERFECT REP SCHEME. this is just a guideline, if you want to get bigger then generally you would go with a lighter weight were as to you would go heavier with strength workout. strength and size fall hand in hand so i like to just do 5 or 6 reps one week and the next week ill do 12-15 reps per set so i hit all fibers, then i might go 8-12 reps. that way all the fibers are hit good

[Jakanden]

Aye - find what works for you. Ah-nold actually reccomends 12-15 reps in his book "Bodybuilding for Men".

I had tried 12-15 for one cycle (6-8 weeks) and got 0 results. I also get no results from 4-6 reps like many people here do. My optimal range is 6-8 =)

[TsiTalon]

its all personal preference, everyone is effected diffenetly so you cant compar yourself to anyone here .

I use to do 6-8 i noticed muscle strenght go up but not mass. Now i am changing to 4-6 reps 4 sets and see how that works. You just have to play around with it.

[swordfish]

excellent points tsitalon and jaka, it is all what you respond to, but for the most part i dont see people getting big with training in the rep range of 30 or the rep range of 1-3 all the time. usually it is somewhere between 4-12 for growth, some may grow from 3 reps and some may grow from 13 reps but for the most part i would have to say the majority benefit from the 4-12 range. thats just my 2 cents.

[Alex(AJ)]

1st mistake- picking up a muscle mag

stick a needle in my ass everyday and i'll be changing my workout strategies (reps/sets) to match them as well

Studies have shown hypertrophy can be had during workout protocols with reps ranging from 6 to 12 per set.

Muscular endurance can be had from doing higher reps (20 and above). There is also a theory that it will increase the number of capillaries in the muscle. More capillaries, easier to maintain the muscle, therefore primed for more growth. Is it true? Like I said....it is a theory.