difference between a 6 rep set and a 10 rep set

[rangers97]

ok, besides the obvious, what are the differences in these sets? you can lift more weight with a 6 rep set, but with a 10 rep set do you get an overall endurance benefit?? Example, I tried an interesting workout the other day, doing a superset of weighted dips and chin ups, 5 sets of 10 reps, 60 seconds of rest in between sets, so it was dips, rest, chins, rest, dips, etc., and at the end I almost threw up. Previously I have been strictly doing low rep sets and always felt fine. This workout seemed to kick my a$$ bad, I just wonder if it is because I have neglected higher rep work, that I am unconditioned for it...?

Also, would a 10 rep set be better for your joints in the long run? You would obviously need to make advances in weight more slowly because you are going to 10 reps, does this put things like tendons and ligaments in better shape, especially if , like I said I have been doing low rep sets for about the past year??

thanks

[midgetcop]

OK, let's see where to start off here....

The reason why you almost puked is because of an over-accumulation of lactic acid. When you're doing high-intensity work your muscles produce lactic acid (that burning sensation) which serves as kind of a built-in deterrant to over-exertion. If you ignore the lactic acid for too long......you throw up. Doing 5 sets of 10 reps with short rest periods could definitely cause that kind of reaction.

Now, whether or not you would get endurance benefits from doing this type of training, I'm not entirely sure. But it sounds like you set the intensity too high too soon. My suggestion is to go for the higher reps.....but keep it to 3 sets per lift and rest/recover in between lifts (at least to start with).

:

[armorforsleep]

It depends on the body part you are working. Your chest, for example, is mostly composed of fast-twitch fibers that are best stimulated by high weight, low rep sets. Calves, on the other hand, are dominated by slow-twitch fibers (the Soleus is 90% slow-twitch!) and best stimulated by high-rep sets. Of course, the compositions of your specific body are different than anyone elses, so it may take a bit of trial-and-error to figure out what your body responds well to.

Get the best of both worlds - go to failure with a heavy weight (say, 4-6 reps) then immediately go to a lower weight and push out an additional 5-10 reps or so. For my calves, I try to reach failure at 10 reps, then go to about 70% of that weight for another 10, then drop that by 50% and do that till I can't do another rep (a double drop set)