Light weight a lot of repetitions

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  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    psuLemon wrote: »
    comptonelizabeth wrote: »
    psuLemon wrote: »
    comptonelizabeth wrote: »
    ndj1979 wrote: »
    is there a point to this thread?

    Maybe not but going off topic slightly,is there a simple answer to which is best (high rep/light vs low rep/heavy)if you want to build muscle? Genuine question as I see conflicting info about it (not on this thread )

    Generally, i would suggest working in both. For the primary core lifts, I lift at the 4-6 range and accessories (since it's largely dumbbell or cable work), I am in the 8-12 range.

    So with Strong lifts,which I'm currently doing,I'll gain strength but not necessarily muscle?

    Not necessarily. The thought that hypertrophy only occurs in rep ranges of 8-12 isn't entirely correct. It might be more likely, or easier to achieve adequate volume in that rep range, but 5x5 programs can still achieve hypertrophy. IIRC, one of the recent Brad Schoenfeld studies demonstrated that people achieve hypertrophy using 7x3 and 3x7 methods. The one that did 7 sets of 3RM had more strength.

    From my understanding, there is about a total volume range of roughly 20-60 reps that can drive hypertrophy with the lower end of that also increase 1RM at a higher rate.

    OK- thank you!
  • sardelsa
    sardelsa Posts: 9,812 Member
    eazy_flex wrote: »
    To sum up, higher volume leads to higher muscle size but it wont work if you go up to 45 reps per set...

    Make fitness easier, want to get big? Go norm/hiper-caloric intake and try to work bot ranges strength and hypertrophy, you gain strength which is going to help you lift more weight within your 8-12 range.

    Not always but I use to work for hypertrophy in sets from 8 to 12 reps and when I can reach 4x 12 I just jump in for more weight, stay in range until I can work for 4x12 again and again...

    More than 16-20 reps... I will never understand the purpose of going over 16-20 reps in young and healthy people

    Some of my glute band work is around 30 reps, but this is very specific stuff here.. I'm not doing that on all exercises!
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