cycling reps

[rbuchman]

Recently I've been keeping my reps between 6-9. I read an article in which the author (a pro bodybuilder I can't remeber) strongly advised cycling your rep range i.e 4-6 for a few weeks then 6-9 then 8-12. Is there any logic in this or is the middle range always better?

I think the logic is to vary things to keep from getting stale. You know, the "Weider Muscular Confusion Principle". You have probably heard about it in Flex or M & F. That isn't to say it won't work. Just putting a jab at the way things used to be.

[tH3NinJ4!!]

All you had to do was say "Pro bodybuilder" and it goes in the trash

Like IronMan said, not to say it wont work. However, there is much better and suited methods out there.

Kc

[cursor]

The whole idea of "confusing" muscles is insanely simplistic. Muscles don't think and they're not "fooled." That said, varying rep ranges (intelligently) offers benefits. The muscles that define muscle are not all of the same. I'm sure that you've heard of Type I and Type II muscles, right? Some of them are better at explosive power, while others do better handling endurance tasks. Training endurance-type fibers using higher reps makes sense. The big question is, how do you do mesh the two types of training?

[Lift2Live]

In an ideal world, I'd set on paper which muscles are slow twitch and fast twitch, then i'd set my rep ranges per group accordingly. I think the muscle adaptation theory is a little off myself but a change can get you past a plateau 'mentally'.

[rbuchman]

I like to idea of high and low reps in my workout. Should I cycle them by the weeks or should I just make my last set a higher rep set. Also how does fatigue fit into higher rep workouts. I've heard higher reps aren't as effective b/c you fatigue the muscle before you actually work it.

[cursor]

As previously noted, different muscle fibers (within the same muscle) get worked most effectively using different techniques. Explosive lifts done all the time will not efficiently develop slow-twitch fibers. On the other hand fast-twitch muscles will not be adequately stimulated by doing 20-rep sets.

[Lift2Live]

This discussion is basically where the idea of periodization comes from. It's quite popular and very effective. An ex-trainer of mine (quite large), suggested a cycle in which the reps themselves are changed, not the amount. One week would be explosive training at heavier weights, the next slow and deliberate with lighter weights etc,. This will hit all fibres effectively and cause the best environment for hypertrophy (his opinion). Of course I didn't try it but it's another option to look into.

[rbuchman]

Originally Posted by cursor

Explosive lifts done all the time will not efficiently develop slow-twitch fibers. On the other hand fast-twitch muscles will not be adequately stimulated by doing 20-rep sets.

Isn't it true that fast twitch fibers are much more capable of growth. So when working for size fast twitch should be the main focus.

However when I need a balance (legs) I go to the extremes. Regular 6-9 rep range for fast twitch and running or cycling (reps in the thousands) for slow twitch. Any thoughts