High reps low weight/low reps high weight for bulk?
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kazane1
Posts: 264 Member
Hi all when bulking with the aim of getting stronger and bigger is it better to be doing high reps and low weight or low reps and high weight? What are all your opinions and tips about this?
Personally I found low reps high weight worked for me well but because I have been following the PHAT workout lately a lot of there exercises call for higher reps so I’ve had to lower the weight but I hope that over time I will work back up to the weight I was lifting when I was doing lower reps.
Personally I found low reps high weight worked for me well but because I have been following the PHAT workout lately a lot of there exercises call for higher reps so I’ve had to lower the weight but I hope that over time I will work back up to the weight I was lifting when I was doing lower reps.
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Replies
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High reps builds endurance, high weight builds strength.3
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Both.2
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I do a mix of rep ranges, some 5-8 rep.. but usually around 8-12 for main lifts, 12+ for accessories (mostly glute stuff).4
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The PHAT program is designed to both improve strength with lower rep higher weights sometimes, and hypertrophy with moderately higher reps and lower weight sometimes. That's how that program is designed. You went through a whole deal about what program and you picked that one just a month or so ago. Why are you second guessing it? Just follow the program. I'm guessing Layne Norton knows what he's doing.4
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When 5-8 stops working, switch to 8-12, when 8-12 stops working, go back to 5-8.4
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The PHAT program is designed to both improve strength with lower rep higher weights sometimes, and hypertrophy with moderately higher reps and lower weight sometimes. That's how that program is designed. You went through a whole deal about what program and you picked that one just a month or so ago. Why are you second guessing it? Just follow the program. I'm guessing Layne Norton knows what he's doing.
I’m not second guessing the programme I’m actually really enjoying the programme, it’s just my programme I was doing before I was doing ALL low reps high weight and I was progressing with weight a lot quicker and lifting heavier overall. This PHAT programme just takes a different route.. it will still get me to the same destination but just just taking a different route I see it as. But it just got me questioning that’s all. Asking questions like this helps me learn too.1 -
Thanks all! Insightful comments as allways.0
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Progressive overload.3
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The PHAT program is designed to both improve strength with lower rep higher weights sometimes, and hypertrophy with moderately higher reps and lower weight sometimes. That's how that program is designed. You went through a whole deal about what program and you picked that one just a month or so ago. Why are you second guessing it? Just follow the program. I'm guessing Layne Norton knows what he's doing.
I’m not second guessing the programme I’m actually really enjoying the programme, it’s just my programme I was doing before I was doing ALL low reps high weight and I was progressing with weight a lot quicker and lifting heavier overall. This PHAT programme just takes a different route.. it will still get me to the same destination but just just taking a different route I see it as. But it just got me questioning that’s all. Asking questions like this helps me learn too.
Remember, you weren't doing a proper program before! Glad you're enjoying PHAT.1 -
pinggolfer96 wrote: »Progressive overload.
Yeahh the second the weight starts getting easy I up it all the time
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I noticed the biggest changed in physique on PHAT. You just need to keep your progressive overload. If you're getting up to 12-13 reps, add weight and go back to 8-10 reps or add a set.5
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Hi all when bulking with the aim of getting stronger and bigger is it better to be doing high reps and low weight or low reps and high weight? What are all your opinions and tips about this?
Personally I found low reps high weight worked for me well but because I have been following the PHAT workout lately a lot of there exercises call for higher reps so I’ve had to lower the weight but I hope that over time I will work back up to the weight I was lifting when I was doing lower reps.
My opinion is you should perform training that your body responds optimally within the programmed volume.
Rep schemes of others lifters and their programs(even the same program) really shouldn't hold weight with what is best for you. The fact is you might be more or less male, more or less efficient at hypertrophy, have more or less of athletic background, etc.
Some people are resistant to certain rep schemes while others are good responders. Find yours and run it as long as you respond and add volume before reps are missed.
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Hi all when bulking with the aim of getting stronger and bigger is it better to be doing high reps and low weight or low reps and high weight? What are all your opinions and tips about this?
Personally I found low reps high weight worked for me well but because I have been following the PHAT workout lately a lot of there exercises call for higher reps so I’ve had to lower the weight but I hope that over time I will work back up to the weight I was lifting when I was doing lower reps.
My opinion is you should perform training that your body responds optimally within the programmed volume.
Rep schemes of others lifters and their programs(even the same program) really shouldn't hold weight with what is best for you. The fact is you might be more or less male, more or less efficient at hypertrophy, have more or less of athletic background, etc.
Some people are resistant to certain rep schemes while others are good responders. Find yours and run it as long as you respond and add volume before reps are missed.
Okay great thank you. It seems so simple when I see it written down but thank you it wouldn’t of been made so clear without your help.2 -
Include both high rep sets & low rep sets in order to gauge strength progress (does not matter if cutting or bulking; this is another broscience misconception that high reps tone, low reps bulk/build).
PHAT works well; however, I go with targeted exercises (mostly compound/multi-joint movements) for heavy, low rep sets with high rep, low weight "isolation"/single joint movements in the same lifting session (Jim Stoppani often advocates this type of approach). Experiment, but @ the end of the day, you need some way to gauge progress2 -
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That chart hurts my head right now. It's so blue. I hate it.4
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