high intensity/low rep...low intensity/high rep

balancedbrunette

Just wondering what is the difference here, i've read across the forum various suggestions to do high intensity low repitions or more repititions at a lower intensity and guess just looking for some info on it....i downloaded the you are your own gym app and some apps are high intenisty some aren't and wondering when starting ideally what should i be doing.

balancedbrunette

bump

vienna_h

high intensity/low reps will build muscle
low intensity/high reps is better for endurance.

Start with high intensity/low reps first.

pastryari

http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

Rep ranges

Different rep ranges cause a different type of stress on the body and it reacts differently to each.

The lower rep range (1 – 5) causes neurological adaptations, which is your body developing its ability to activate muscle fibers by increasing the frequency of neural impulses sent to the brain as well as improving intra- and inter-muscle coordination. Basically it makes you stronger but does has a lesser impact to your muscle mass.

The mid rep range (6 – 12) the impact is more on the metabolic and cellular level where you gain muscle mass but strength gains are not as significant as you would get in the lower rep ranges. This is the general rep range for hypertrophy, or mass gains.

The higher rep ranges (13+) stimulate muscle endurance primarily with only a small amount of hypertrophy and very little strength and as such is not considered strength training in the strict sense of the word.

Note, that there is no hard and fast line between the effects of the above, but rather a continuum. Also, the number of sets plays into how much is strength v hypertrophy v endurance. For example, you can do 5 sets of 6 reps for a total of 30 lifts, or you can do 10 sets of 3 lifts for a total of 30 lifts. If you do them to an equivalent level of failure, the time under tension will be the same. The number of sets does not automatically turn it from strength to hypertrophy due to the rest periods between sets, but it does have a bearing on where in the continuum the routine lies.

So, in summary:
1 – 5 reps = strength
6 – 12 reps = hypertrophy
12+ = endurance

So, the appropriate rep ranges really depend on your goals as well as your overall lifting program. Most ‘standard’ programs focus on the upper end of the strength range so benefits of both strength and some hypertrophy are gained.

anemoneprose

Do 8-12 before you get fancy, that hits most fibres.

I too was lured by the siren call of trying to design your own program. Guess what, it's already been figured out!) There are many good beginner's programs that have been planned to progress you from A to B (if B = muscle). Net calorie loss = reduction of fat.

balancedbrunette

http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

Rep ranges

Different rep ranges cause a different type of stress on the body and it reacts differently to each.

The lower rep range (1 – 5) causes neurological adaptations, which is your body developing its ability to activate muscle fibers by increasing the frequency of neural impulses sent to the brain as well as improving intra- and inter-muscle coordination. Basically it makes you stronger but does has a lesser impact to your muscle mass.

The mid rep range (6 – 12) the impact is more on the metabolic and cellular level where you gain muscle mass but strength gains are not as significant as you would get in the lower rep ranges. This is the general rep range for hypertrophy, or mass gains.

The higher rep ranges (13+) stimulate muscle endurance primarily with only a small amount of hypertrophy and very little strength and as such is not considered strength training in the strict sense of the word.

Note, that there is no hard and fast line between the effects of the above, but rather a continuum. Also, the number of sets plays into how much is strength v hypertrophy v endurance. For example, you can do 5 sets of 6 reps for a total of 30 lifts, or you can do 10 sets of 3 lifts for a total of 30 lifts. If you do them to an equivalent level of failure, the time under tension will be the same. The number of sets does not automatically turn it from strength to hypertrophy due to the rest periods between sets, but it does have a bearing on where in the continuum the routine lies.

So, in summary:
1 – 5 reps = strength
6 – 12 reps = hypertrophy
12+ = endurance

So, the appropriate rep ranges really depend on your goals as well as your overall lifting program. Most ‘standard’ programs focus on the upper end of the strength range so benefits of both strength and some hypertrophy are gained.

Thanks very much everyone for the above info especially this, very informing.
Yea going to do some research into the programs and get some advice on here what would be the best to start with, i've reached my desired weight now its just to toning up and making my body look better.