Low weight High Reps

MassiveDelta

"Strength" suggests that you do weight training in a fitness center. Light weights and high reps usually work best for runners, and this is true for triathletes too. -- Hal Higdon Triathlon training plan 2

http://halhigdon.staging.racersites.com/training/51327/Triathlon-Training-Triathlon-2


Why would Hal say this? I thought lift heavy all the time was the proper practice. What is Hal suggesting the benefit would be from Low weight and High Reps

roachhaley

I dont know anything about lifting, but I've heard from a few people that low weight higher reps is better. Makes sense to me, wanting to build it up slowly.

valerieschram

Bump to hear responses.

MassiveDelta

Need some input from some Lifters

brandyk77

All the olympic and sub olympic runners I am familar with do not lift light with high reps.

LilRedRooster

I don't really think that there is any huge benefit to lower weights and higher reps, except that it works your muscles more for endurance. People can incorporate lower weights for different movements they wouldn't be able to do with heavier, because it would offer them more of an opportunity to do a wider range of body movements overall.

But that doesn't specifically benefit any athlete, any more than lifting heavier would benefit specific athletes. Most athletes train for specific movements, unlike people who just lift weight for body sculpting. Like gymnasts would not benefit from lifting weights in a gym, because they don't train their muscles for specificity; they train them for overall movement and coordination, which you don't get with lifting that targets specific areas, even with higher reps. If anything, that might get in the way of training, because those muscles are not being trained for their desired function properly.

Perhaps others can chime in on this, but I don't see specific weight training put in a blanket category being more or less beneficial for any athlete in general.

MassiveDelta

hoping for more responses

JNick77

Strength gains for enhancing performance in a sport is usually done with heavier weights in the compound lifts, anywhere from 80% of your 1RM to 95%. Supporting exercises can be done in the 8rep to 12rep range with a more moderate weight. The whole low weight high rep idea is really only applicable with certain situations, typically bodybuilding. To effectively increase strength you need to lift accordingly. To prepare for a marathon you need to train your running accordingly.

shimmer_glo

token post so i can follow this topic

docktorfokse

There's no one correct way to lift for everyone. High weight and low reps are for increasing strength and building dense muscle, which is typically the favored for people just seeking to look better. Higher reps for endurance doesn't do much to build muscle, but endurance sports require endurance training.

JNick77

There's no one correct way to lift for everyone. High weight and low reps are for increasing strength and building dense muscle, which is typically the favored for people just seeking to look better. Higher reps for endurance doesn't do much to build muscle, but endurance sports require endurance training.

Endurance for runners will come from the running aspect of the training itself. Improving strength and performance is pretty specific really.