Light weight high reps bodybuilding forum. I was also taking in about 2,000 to 2,500 calories balancing pretty well with carbs/protein/fats. low or high rep range, calories burnt from anaerobic exercise wont really differ dramatically. there is a huge difference between fatigue and overload. Oct 3, 2008 · I merely pointed out that Steve Wilson used high rep deadlifts for years to build an impressive deadlift. What I see some guys do at the gym (some are bigger than me) is light weights (sometimes half what I max) and lots of reps about 15 - 20. 09-26-2010, 08:28 PM #9. Posts: 2,440. heavy weight in a low rep range (4-6) will Jun 15, 2016 · Hello, I have been doing PPLPPLRest, cutting. 07-02-2015, 02:49 AM #8. Group two, on the other hand, trained with higher reps and did 3 sets of 25-35 reps to failure. 10+ is pretty much a waste, might as well do Crossfit at that point. ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift Mar 4, 2009 · Join Date: Oct 2008. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. Going to my max that I can lift. The irrestistible force meets the immovable object. Take 10 deep breaths and go again. Dec 11, 2013 · The most popular bodybuilding message boards! light weight for higher reps works better than heavy weight for low reps for building muscles. Rep Power: 0. Apr 27, 2010 · The high rep group did 20-28 reps with one minute rest. Feb 21, 2005 · The most popular bodybuilding message boards! The other day i was really thinking, when it comes to training there's so many routes you can go. OH and hw long do you think it should take to get from 11 inch to 13-14 inch arms :S. Most bodybuilders and fitness enthusiasts trying to gain weight fast are always told that in order to gain muscle mass they should stick to heavy weights for low reps. Now I'm ripping about 50 lbs for 8-10 reps on DB curls for 4-5 sets. But today i read an article and it got me thinking Implementing a couple of low weight, high rep sessions could be beneficial. Rep Power: 755. I am so far convinced that always lift HEAVY and adjust your calories to deficit or surplus whether you are bulking or cutting. Jul 2, 2009 · The most popular bodybuilding message boards! Whats the difference between doing 12, 10, 8, 6 as weight goes up and 10, 10, 10, 10 as weight stays the same? For the past year, I've been doing 12-10-8-6 with weight increasing. Then 5x5 or 5x6reps - HEAVY as possible. Oct 10, 2010 · Location: California, United States. so hopefully this will initiate growth, otherwise my shoulders are going to be way smaller compared to everything else. That's how 20 rep squat is done too, if I understand it Jan 26, 2009 · Imma wrestler and i dont plan on wrestling any heavier than 145 for my high school career. Oct 30, 2009 · The most popular bodybuilding message boards! I've decided to focus on getting lean and make my muscles tight first rather then bulking up so I'm going to do high reps (12-20) with lighter weights and slowly advance. I'll see how many times I can linearly progress with 80x5 strict as possible. Most have come to the conclusion that Progressive overload is the best way to build size, heavy weight 6-8 reps. Mar 30, 2008 · The most popular bodybuilding message boards! is that the best way to burn fat while cutting? or is it better to do heavy weight and low sets. But remember, the goal is to get all 50 in one shot. RC Feb 3, 2011 · The most popular bodybuilding message boards! Jan 10, 2002 · 8-12 reps is probably the highest you should go while still targeting for hypertrophy. this will force the muscle to grow and give you the capacity to keep pushing the wieght up. Posts: 1,653. dont think about exercises burning fat that much, just eat less create deficit. Jul 10, 2009 · For best results id say heavy weight high reps. A person lifting lighter weights for higher reps, with maximum intensity, will grow faster than someone pushing heavier weights for less reps in a half - assed manner. you get neural, metabolic, and cellular build up for your body. May 31, 2012 · To validate some of the findings at Westside, in Science of Sports Training by Thomas Kurz, high reps with very light weight are stated as being beneficial in the rep range 100-200. heatwave13. But do partial deadlifts in the rack - say the upper half portion of the rep if you want to hit your traps with lower reps. If you look at most of the champs back then thier routines were mostly higher reps for legs. Oct 25, 2009 · Rep Power: 11480. May 3, 2007 · Rubbed it with deep heat for every workout and moved my arm around to get some blood flowing in there. Age: 33. timestretch. All muscle fiber types hypertrophied except in the control and high rep group. Rep Power: 9842. 10-27-2009, 04:41 PM #24. Apr 29, 2015 · The most popular bodybuilding message boards! Feb 20, 2013 · The most popular bodybuilding message boards! I would highly recommend working in the 'power' rep range (3-6). what do you think is the best light Jan 6, 2007 · Some guys in my school were arguing between which was the effective workout. Posts: 275. Going from 225x9, to 225x10, is much easier than going from 275x3, to 275x4. And it has been communicated a number of times that "lifting light weight x 8 - 10 reps tones up your muscles" is a myth The most popular bodybuilding message boards! How light would I know to go when doing light weight high reps? I don't want to go too heavy because I'm still trying to slim down a bit, but I also don't want to go too light. You may have heard bodybuilders claim that weight training causes your muscle fibers to actually change types. TJP33. 12-22-2009, 08:11 AM #13. Rep Power: 3538. Oct 26, 2009 · With shrugs, over 10 reps tend to work better. Mar 20, 2009 · First two weeks, 4 sets of 15 reps Next two weeks, up the weights and try 3 sets of 12 reps Next two weeks, drop the weights and do 4 sets of 20-25 reps One week, 2 sets of a very light weight til failure even if it's 100 reps Next two weeks, go to 3 sets of 8-12 reps Repeat Apr 29, 2015 · The most popular bodybuilding message boards! Apr 12, 2007 · High weight (near the 1RM - 85-95% of 1RM) and low reps (2-4) primarily maximizes strength with longer rest periods. Sep 28, 2015 · In my bodybuilding days i would do a double down set of bent over laterals with 40lb DB's loose form and right away go to light weight strict after being pre exhausted from the heavy set. Even Arthur Jones recommended higher reps for leg movements. NZninja101. With this method, you should work with exercises such as hang cleans and power shrugs. I believe that those last few, hard pushed reps are really what make the muscle grow. Feb 27, 2017 · The most popular bodybuilding message boards! Does the number of reps and the weight being used affect how badly your CNS takes a beating? If guy A does squats for 5 reps with heavy weight and guy B does squats for 20 reps with lesser weight then will the later have better/faster recovery? Nov 24, 2012 · 1-2 working set for each muscle group. This weight training myth stems from many believing that "heavy weights for low reps" are for "size", and that "light weights Oct 20, 2010 · The most popular bodybuilding message boards! I read from a lot of websites that even when bulking, you should not always go heaviest with 8-10 reps. I do 10 rep sets with barbell, and anywhere between 15-30 rep sets with dumbbells. In fact, the only way they could help with that is if you did 20 Rep Squats. The exercises chosen were leg press, squat, and knee extension 2-3 times a week(2 for first 4 weeks, then 3 times a week for final 4 weeks). By my last few weeks of the program I was able to do 60-65 lbs 6 reps. The 20 rep squat was very popular back then. Someone once told me go heavy or go home, but this doesnt apply to all lifts. " - Nasser El Sonbaty IFBB PRO 2007. which is mostly for strength/power. High weight low reps, moderate weight high reps, all have a place and although one may trigger growth or strength gains better then the other they will both eventually yield growth in both areas assuming your diet/rest are adequate. 6-10 will increase your strength/power, but it will also be less bang for your buck compared to 3-6 reps (strength to weight ratio). " The long-term effect of such training increases muscular endurance because a physiologic adaptation increases the number of capillaries supplying Jul 7, 2012 · Some guys can rep 225 for high reps and get great growth, whereas I must go stupid heavy to even get them to feel like they have worked, same with calves, I didn't build them until I started stacking on the weight. Even though i dont want to put on any more muscle mass, i still want to get stronger. I hear people say 6-8 reps is perfect for muscle growth. High reps won't give you muscle definition. Jun 4, 2016 · Rep Power: 5779. High rep light weight vs. Can Lifting Lighter Weights Grow Muscle? Apr 6, 2010 · i was reading over some stuff i found on the internet and it said the best way to develope strength and mass was to mix in light weight high reps with heavy weight low reps in between sets; on things like bench, flyes, and other presses and ive always been told that low reps (6-10) builds strength and mass alot faster rather then doing high reps, so im just wondering if mixing in high reps Jul 28, 2003 · The only time I do low weights high reps is AFTER my normal sets with the heaviest weights I can bear for 6-8. 320/265/370. The third method to training traps that can be incorporated is "power training". there is at most 10 seconds difference during a set in 5 rep range vs 12 rep range. Heavy enough to where you are are only doing 6-8 reps per exercise. Cause cutting is mainly diet and cardio! Mar 20, 2012 · Teen Bodybuilding » Low reps or high reps for gaining muscle mass? By BlackNova in forum Teen Bodybuilding Replies: 26 Last Post: 04-06-2011, 07:55 PM. Mar 1, 2023 · The most popular bodybuilding message boards! How light would I know to go when doing light weight high reps? I don't want to go too heavy because I'm still trying to slim down a bit, but I also don't want to go too light. Rest Periods. Is this really true?Can you build just as much muscle by using lighter weights,working on better Sep 10, 2004 · I myself find little or no difference with low reps+ highest weight VS high reps + substantial weight. Mar 12, 2012 · But i am confused while in gym as to do High Reps with Light Weights or Low Reps with Heavy Weights to shred of my fats. Then after that he'd go on the leg press with a weight too heavy for him, do 1 half rep and then take a 10 minutes break and about 5 glasses of water before attempting again. low weight high rep will take the exersise from an anarobic exercise to an aerobic exercise. That will probably help you lose some weight if you are dieting, which in turn will give you better muscle definition. Mar 27, 2013 · Say for instance I'm at 80KG's on the incline bench press, would dropping it to say 72. I noticed if you go like say 30-40 reps with 300kg ( which i do ), then after a while your max in the range of 12-15 reps will be higher ( ex it used to be 410, then i may be able to use 420/430 ). All other variables – rep tempo and rest between sets – were kept the same. I know to build muscle we have to lift heavy. Feb 14, 2017 · Rep Power: 0. Jul 16, 2009 · The most popular bodybuilding message boards! Hey everyone So I just want to know about heavy weights (low reps 6-8) vs light weight (high reps 9-12) does one work better for losing fat? if so why? Nov 19, 2015 · -Light weight, strict, time under tension reps-Light weight, normal reps, in high amounts-moderate weight, normal reps-Heavy weight, strict form, low reps-Heavy weight, loose form, high reps Let's use a dumbbell curl for an example. Jun 15, 2006 · Rep Power: 0. high reps fatigue the muscle rather than overload the muscle. I squat 250 for working sets and drop it down to 135-185 for sets of 8, but I usually do 4x8 on another day. 11-25-2010, 04:44 PM #4. Posts: 7,666. Shrugs definitely need at least 10 reps. 3. 8-15 are more for metabolic/cellular adaptation (hypertrophy) 6-8 is the neutral zone. For example, 4x12,10,8,6 the heaviest you can handle for a set of 12,10,etc. Posts: 9. Oct 22, 2001 · Location: Massachusetts, United States. For instance With dumb bell bicep curls, I started and would do 50 lbs 4-6 reps per set. Age: 32. Apr 5, 2022 · TC_Luoma April 5, 2022, 6:00am 1. Posts: 45,546. Light squats or heavy squats ? I asked for advice from a personal trainer on how to train, and one piece of advice they gave me was to go light & high reps on squats & leg day. Which group do you think built the most muscle? Jun 15, 2010 · The most popular bodybuilding message boards! So, I know the typical opinion on this forum is Lift Heavy (and seems to be target 4-6 rep range). Lower reps at higher intensity (95+%) are harder to recover from, dead-lift 1 rep max can take 2 weeks to recover from given you are a more advanced lifter. Another guy said light weights and heavy weights are Dec 4, 2005 · Rep Power: 234. com celebrity Kris Gethin what is best for size is to,pick a weight that you feel you can do 6-12 reps with 1-2 min max. I wouldn't ever train high reps with light weight, train high reps (10-15) with 70%-80% or so and lower reps with 80%-95% (1-5). high rep is ment to increase your lactic acid threshold/endurance, you should still be lifting heavy even when doing 8-12+ reps. If you want muscle, "dense" or not, you need to do as much wight as you can for a few sets at about 4-6 reps per. Sep 26, 2010 · Rep Power: 2174. every time you lift up a weight your main purpose is to stimulate muscle growth. Group one did 3 sets of 8-12 reps to failure with a heavy(ish) weight. Sep 17, 2010 · I have always heard that it was impossible to get bigger muscles without lifting heavy weights. at least, according to BB. Jun 4, 2011 · The most popular bodybuilding message boards! For strength try to do 5 reps with the most weight you can push and rest like 2 min. Low rep Heavy Jun 10, 2012 · Location: United Kingdom (Great Britain) Posts: 2,756. As everyone else said high reps do not "tone" a muscle, it simply ups your endurance to said weight and will allow you to do more without fatigue. rest period in between sets, and when i say 6-12 reps, your seriously pushing hard when your at 8 Aug 4, 2012 · Everyone I have ever been around that is into bodybuilding,insists that you have to go heavy if you want to grow. reccomended for most teens. Usually 10 to 15 pounds, rep range 10-20. higher reps are just easier to improve on than low reps for most people. Light Weights + Reps Vs. 06-10-2012, 09:38 AM #3. Shield in forum Teen Bodybuilding Replies: 1 Last Post: 10-18-2008, 06:03 PM. Olympic long Jumper Diane Guthrie had been doing 250 leg curls every day using 10 pound ankle weights. Like somebody else said, aerobic exercise and DIET will burn the fat. Nov 7, 2010 · Join Date: Oct 2008 Location: United States Age: 33 Posts: 216 Rep Power: 183 Jan 30, 2010 · i used to do 100 reps of 30 lbs on curlbar now im going to do 40 lbs (i could only do 40 reps max) high reps low weight vs low reps high weight - Bodybuilding. This method is just what it sounds like—you focus on explosive compound movements, and heavy weights, but low reps. "Also I do recommend steroids for all depressed males, and not anti depressants. 05-04-2007, 04:43 AM #19. i can only do really light presses, maybe with 30 lb dumbells and front laterals with 25's maybe. Originally Posted by SahilB. Is it possible to put on substantial mass to your forearms by just lifting high reps low weight for wrist curls (60lb) and reverse wrist curls (30-40lb) I remember reading somewhere that you needed to lift heavy to put any size onto your forearms. 5-75KG and increasing reps/sets have the same effect on the muscle as if I were to continue at 80KGs? Thanks in advance. Experiment with higher rep ranges to see if you respond to them. . I admit,I have pretty much been doing this for several years also. Lift heavy or go home. Plus you can't expect to hit 8 reps you use to squat 3-6 reps with. Info here. But new evidence suggests you can lift light, grow muscle, and stick around. d218. 06-04-2016, 06:15 PM #3. So Please Help me out ASAP 03-12-2012, 09:31 PM #2 Dec 7, 2011 · High reps, low weight. May 24, 2012 · The most popular bodybuilding message boards! So what's everyone think? i have asked at least 10 people and including instructors in the gym, what do they think is best for buildin lean mass and with defiance of the muscle aswell, more reps with a light weight say (12 - ) reps, or less reps say between 6 - 8 reps with a more heavier weight? Dec 17, 2009 · The most popular bodybuilding message boards! Everyone responds differently. Concentration curls: 15, 15, 15. Jul 23, 2009 · SHOULDERS Dumbbell Press 40lbs - 14 45lbs - 11x10 Cybex Shoulder Presses 75lbs -10 80lbs - 10x9 Cybex Side Raises 100lbs -14 110lbs -14 120lbs - 10 110lbs - 12 Dec 31, 2009 · Location: Oregon, United States. There is a pretty potential risk of injury in high rep deadlifts when done with a heavy enough weight to create a response. Jun 28, 2009 · Id say train with relatively light weight and high reps build up slowly within reason. Apr 11, 2006 · dumbell shrugs. I am very happy with the results I am getting so far, keeping it to 6 to 8 reps, 4 sets in all my workouts, not including the warmup sets. I also hear 12+ is for endurance and tone. Jun 29, 2006 · Back in the golden era most did use high rep training for legs. Sep 30, 2011 · The most popular bodybuilding message boards! I've always done 3 sets of heavy weight for gaining mass but when I heard about how the old pros diddnt lift as heavy as they can go and did alot of sets and reps and seeing how they looked, I began to wonder which works better? Jul 1, 2015 · Rep Power: 12590. Heaviest weight possible for 5 reps will kill htem. Nov 25, 2010 · Join Date: Sep 2004. Rep Power: 1284124. His argument was doing heavier weights leads to bulkier muscles, and doing millions (exaggerating) of reps of lighter weights toned down and defined muscles. But I feel like high reps can be very beneficial for mass gain. You should do light weight for like 15 reps once in a while. com Forums Shop Aug 9, 2016 · The most popular bodybuilding message boards! Hi im 5'11, 225lbs and about 30% body fat and i was wondering which is best for losing weight? doing light weights more reps? or heavy weights less reps? I have heard that heavy weights with less reps is better for losing fat but a couple of friends told me it is the opposite and light weights more May 31, 2013 · I made some serious strength gains. Like others said when you go too heavy, you start to use your back more than rear delts. Congratulations! Now see what your new 5RM is and do it again. im cutting at the moment and everyone is like telling me go for high reps for muscle definition , what im doing now is 8-12 reps with normal weight along with a diet and cardio. May 28, 2007 · When I started training my training partner used to just go on the treadmill for about 40 mins and then do 10 minutes of light weight on lat pulldowns. Aug 30, 2010 · Before that, I had worked out for close to a year lifting 3 days a week heavy weights, low reps, all muscle groups just once per week. High Reps Work Just as Well or Better. A while hi weight low reps but you will see quick gains first,low weight is almost entirely pointless. After I blast out my 3-4 sets with the heavys I will slowly drop weights and do as many reps as I can all the way down to 5lbs. Originally Posted by igodv2. I think the main reason thay people tend to go light weight/high reps on a cut is due to the decreased caloric intake and decreased carb intake, both of which usually lead to decreased strength and increased fatigue due to glycogen depletion. I changed my lifting routine from low reps high weight to high reps low weight. Apr 22, 2002 · Posts: 31. Aug 17, 2011 · Reps. Nov 9, 2010 · 2. light weight and high reps as we all know does not stimulate muscle growth. Repeat this until all 50 reps are done. Preacher curls: 15, 12, 10, 10. Day 4: rest, eat a sh*tton of protein Day 5: Workout again, now you can do 10 reps with the original weight. Most people are somewhere in there somewhere between the extremes depending on their goals and response. High reps. Rep Power: 2165. I want to get leaner but also want the muscle to grow. Rear delts are the key to width imho. every person i know with rock hard abs doesn't work there abs one to two times a week there daily schedule is wake up 300 crunches after lunch 300 crunches before bed 300 crunches and after gym 100 crunches this is everyday minumum 900 Nov 6, 2011 · Day 1: 5 reps of weight Day 2: rest, eat a sh*tton of protein Day 3: Workout again, now able to do 7 reps of weight. Oct 4, 2010 · Join Date: Oct 2009 Location: New Zealand Posts: 1,600 Rep Power: 268 May 4, 2012 · The most popular bodybuilding message boards! As i said in the title . Dec 5, 2005 · The most popular bodybuilding message boards! Jan 9, 2023 · In this case, complete the reps using one of these approaches: Do as many reps as possible. 3x20 with a very light weight will just be cardio. A good plan to start with, for many people, is a "Body for Life" pyramid, the 15,12,10,8 rep format, increasing the weight each set. Apr 3, 2008 · The most popular bodybuilding message boards! May 27, 2006 · What I do at the gym is a medium weight set for a warm up then do my 4 sets of 8 reps increasing the weight each set. i might even cut down to 140 for my senior year. I started a workout program that has a heavy day,medium day, and a light day and I am wondering what are the benefits of medium and lightweight training? Jan 23, 2008 · High reps light weight is going to do the same thing to your knee as heavy weights lower reps, so if you have to suffer you might as well go heavy for the muscle gains. I was at golds today doing my thing when i over heard a guy who was pretty big more of a power lifter type build but regardless big, tell his buddy that to get big it does not matter how much weight you can lift its about lifting light with a lot of reps. Apr 22, 2008 · i have always done heavier weight with 6-10 reps. He said the reason is because the lower body is composed & made up of slow twitch muscle fibers which grow from light weight & high reps. Jan 4, 2019 · Getting too carried away with high reps will require more volume which I think will cause more trouble in the long run (overuse injuries, itis's, etc) I prefer ~2 meat and potato exercises (depends on bodypart) in the 5-8 rep range for 2-3 HARD sets and finish the workout with metabolic "pump work" in the 10-15 range. and 16+ is endurance. I have a question about light weight with a lot of reps. I don't consider 9-10 high reps. The last workout that i applied seriously went like this: Heavy cheat/barbell curls: 2 warm up, 8 reps strict, 2 cheat sets of 6. Apr 29, 2015 · High reps, lower weight for gaining muscle weight. That’s always been the mantra. Just google max OT workout to find the program. I am on an extremely clean diet getting 180 grams of protein a day and average about 2600 calories. Jun 16, 2010 · The most popular bodybuilding message boards! Hey guys I know this isn't a specific exercise question but i'm new to this site and I didnt know where to post it. More reps + increased energy output = decreased energy. I think high and low reps both have there place in leg training. I've heard quite a range of weight to rep ratios for training the traps for ultimate growth. Last edited by Ironlife; 06-28-2009 at 12:34 AM . Get you a good knee brace and go heavy; unless you have surgery to repair the tear it is never going to be a 100%. Oct 9, 2010 · By Human. 1-5 Reps are more of neuroligical adaptation. This worked well for me, too well in fact. I just do it as a drop set to kill my arms and get the final pump. 12-15reps. Light slow-speed training (55-60% of one-rep-max, 3 seconds to lift and lower the weight) has been shown to increase both muscle mass and maximal strength [ 4 ]. Location: Toronto, Ontario, Canada. Jan 1, 2016 · Hello. The results are comparable to those obtained with heavy normal-speed strength training (80-90% of one-rep-max, 1 second to lift and lower the weight). Bump jd and big h, low weight high reps is bs, keep the weights heavy when cutting. forearms and high reps. CUTTING: High rep low weight VS. I am lifting very light weight and am using super contolled slow repetitions High Reps vs Low Reps for Muscle Growth. Obsessed is a word the weak label on those who are dedicated. Dec 5, 2004 · Yeah i would say that you need a combination of all rep and weight ranges. 1 or 2 sets of warmups. Jun 12, 2008 · The most popular bodybuilding message boards! For muscle gain/fat loss, is it better to do higher weight and less reps, or less weight and more reps? . The most popular bodybuilding message boards! How light would I know to go when doing light weight high reps? I don't want to go too heavy because I'm still trying to slim down a bit, but I also don't want to go too light. Heavy Weights + Less Reps. never done lighweight with high reps. Low weights (50-60% 1RM) and high reps in the 15-20 range are primarily used to increase muscle endurance. with fairly light weights to allow squeezing of the traps with ease. Apr 28, 2010 · The most popular bodybuilding message boards! I HOPE THIS HELPS THE QUESTION MOST COMMONLY ASKED. Use all different rep ranges to get the best of both worlds, when i train my lateral delts i use 6-15 rep range, personally i like to keep them around 10-15 though very rarely do i go heavy, i just find my lateral delts respond best to high reps, when i use a low rep range i find my form gives away. Jul 27, 2009 · The most popular bodybuilding message boards! Jun 11, 2019 · Method 3: Power Training. Mar 16, 2010 · Join Date: Dec 2009. i also do 45-60 minutes low intensity cardio after my workouts. lc nn hi cl br xt yf oq rk qj
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