High reps every day vs. lower reps 3 x week
tomatoey
Posts: 5,446 Member
I saw an article by Bret Contreras geared around getting people active. In it he suggested that doing e.g. 10-20 reps per exercise (full-body program, 1 push/pull exercise each for upper and lower + 1 core movement) every day might be a sustainable goal for people who are averse to exercise. I'm not averse to exercise, but I like the idea of doing this, because I can't lift in a lower rep range anyway (I am working around injuries).
I know that this advice is more about just getting people active and it isn't necessarily the ideal way to build or conserve mass (compared to lifting three times a week in a 6-12 rep range to failure), but could it help?
I know that this advice is more about just getting people active and it isn't necessarily the ideal way to build or conserve mass (compared to lifting three times a week in a 6-12 rep range to failure), but could it help?
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Replies
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Yes. It will certainly help. In most people I'd say it'd go a long ways towards conserving LBM. Building it? Maybe some but you'll probably plateau quickly with basically no rest (which is when muscles are built) and little progression.
Just my guess, not backed by any scientific evidence. Doesn't sound like you have much of a choice (injuries), having said that.0 -
That's encouraging, then - thank you. If I can conserve LBM doing this, maybe it will help improve my body composition, if I eat just a little under maintenance or at a slight deficit? Or would that kind of be spinning my wheels, as far as body composition goes? With that as a goal, would it be better to shoot for a larger deficit?
Maybe I can start with 20 reps daily, and move towards doing 10 every other day, with some progression...
Thanks
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You could also look at using Undulating Periodization, though a 3-day model might not be ideal but is still possible. Just a general example could be...
day 1 (maximal strength)
- Press @ 5 x 5 @ 80% 1RM
- Squat @ 5x5 @ 80% 1RM
day 2 (strength & endurance)
- a1 Squat @ 3-5 x 5-8 @ 70%
- a2 DB Lunge@ 1-3 x 6-10(6-10 because of single leg)
- b1 Bench @ 3-5 x 5-8 @ 70% 1RM
- b2 DB Bench @ 1-3 x 12-20
day 3 (strength & stability) @ 1-3sets of 12-20 reps w/ 4/2/1 Tempo
- DB Step-Ups
- DB Bench on Stability Ball
- DB Press standing on 1-leg
- Standing Cable Row
Just a rough example to give you an idea of another way of setting up your training0 -
I don’t understand what you mean by, "I can't lift in a lower rep range anyway (I am working around injuries).”0
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AllanMisner wrote: »I don’t understand what you mean by, "I can't lift in a lower rep range anyway (I am working around injuries).”
Right now, I have to be meticulous about form and I have to be careful about load. I'm mostly doing physio-prescribed exercises and some others that are modified. My physio advised that I could do things as long as there's no pain (and she outlined certain form parameters I should abide for now, e.g. partial vs. full squats). I have no pain with lighter weights.
(By lower rep ranges I mean heavier load)0 -
Sam_I_Am77 wrote: »You could also look at using Undulating Periodization, though a 3-day model might not be ideal but is still possible. Just a general example could be...
day 1 (maximal strength)
- Press @ 5 x 5 @ 80% 1RM
- Squat @ 5x5 @ 80% 1RM
day 2 (strength & endurance)
- a1 Squat @ 3-5 x 5-8 @ 70%
- a2 DB Lunge@ 1-3 x 6-10(6-10 because of single leg)
- b1 Bench @ 3-5 x 5-8 @ 70% 1RM
- b2 DB Bench @ 1-3 x 12-20
day 3 (strength & stability) @ 1-3sets of 12-20 reps w/ 4/2/1 Tempo
- DB Step-Ups
- DB Bench on Stability Ball
- DB Press standing on 1-leg
- Standing Cable Row
Just a rough example to give you an idea of another way of setting up your training
This is a great approach to programming that I look forward to investigating when I'm a little further along, thank you 0 -
I had a number of injuries (hernia, rotator, elbow) which prevented me from lifting weight of much consequence so went with a similar program to what you brought up.
It was useful in that it 'kept me in the game' and I had some slow strength gains to boot. However after while gains became less frequent. I have moved to a 4 day split and now starting to lift heavier since my injuries have subsided (mostly). Big difference between the two.
for you sake if you have injuries that need to heal when nothing wrong with 3 days a week high rep lower weight to like I said 'keep in the game' until you are ready to move forward.
Good luck with your recovery.
Oh ya and it is a really good time to work on form. Bad form with any weight is bad but with heavier weight probably worse.0 -
AllanMisner wrote: »I don’t understand what you mean by, "I can't lift in a lower rep range anyway (I am working around injuries).”
Right now, I have to be meticulous about form and I have to be careful about load. I'm mostly doing physio-prescribed exercises and some others that are modified. My physio advised that I could do things as long as there's no pain (and she outlined certain form parameters I should abide for now, e.g. partial vs. full squats). I have no pain with lighter weights.
(By lower rep ranges I mean heavier load)
Yes, I assumed lower reps would be at a higher weight. Good form should prevent pain at all weight and rep schemes. I’m not a fan of partial range of motion, but stick to what your physio prescribes.
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I had a number of injuries (hernia, rotator, elbow) which prevented me from lifting weight of much consequence so went with a similar program to what you brought up.
It was useful in that it 'kept me in the game' and I had some slow strength gains to boot. However after while gains became less frequent. I have moved to a 4 day split and now starting to lift heavier since my injuries have subsided (mostly). Big difference between the two.
for you sake if you have injuries that need to heal when nothing wrong with 3 days a week high rep lower weight to like I said 'keep in the game' until you are ready to move forward.
Good luck with your recovery.
Oh ya and it is a really good time to work on form. Bad form with any weight is bad but with heavier weight probably worse.
Thanks so much for sharing your experience - it helps me think about what I can hope to accomplish with this, and the kind of frame of mind I should have. Thank you also for your good wishes and advice (which I agree with )
I'm glad your injuries have improved!0 -
AllanMisner wrote: »I don’t understand what you mean by, "I can't lift in a lower rep range anyway (I am working around injuries).”
Right now, I have to be meticulous about form and I have to be careful about load. I'm mostly doing physio-prescribed exercises and some others that are modified. My physio advised that I could do things as long as there's no pain (and she outlined certain form parameters I should abide for now, e.g. partial vs. full squats). I have no pain with lighter weights.
(By lower rep ranges I mean heavier load)
Talk to your physio about partial squats vs. full-squats because I'm actually quite surprised at that prescription; unless maybe it's more for your back versus your knees. There are plenty of studies that indicate the health upon one's knees for full vs. partial.
Are you coming off of an injury, as in you've finished rehab and are getting back into shape now? Or...?
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AllanMisner wrote: »AllanMisner wrote: »I don’t understand what you mean by, "I can't lift in a lower rep range anyway (I am working around injuries).”
Right now, I have to be meticulous about form and I have to be careful about load. I'm mostly doing physio-prescribed exercises and some others that are modified. My physio advised that I could do things as long as there's no pain (and she outlined certain form parameters I should abide for now, e.g. partial vs. full squats). I have no pain with lighter weights.
(By lower rep ranges I mean heavier load)
Yes, I assumed lower reps would be at a higher weight. Good form should prevent pain at all weight and rep schemes. I’m not a fan of partial range of motion, but stick to what your physio prescribes.
I hear you. In this instance, the partials are to focus on strengthening the VMO (to help with patellofemoral stuff) - if I go very far below that, form suffers and I have pain. So it's overall to set up for being able to do real squats better later.0 -
Sam_I_Am77 wrote: »AllanMisner wrote: »I don’t understand what you mean by, "I can't lift in a lower rep range anyway (I am working around injuries).”
Right now, I have to be meticulous about form and I have to be careful about load. I'm mostly doing physio-prescribed exercises and some others that are modified. My physio advised that I could do things as long as there's no pain (and she outlined certain form parameters I should abide for now, e.g. partial vs. full squats). I have no pain with lighter weights.
(By lower rep ranges I mean heavier load)
Talk to your physio about partial squats vs. full-squats because I'm actually quite surprised at that prescription; unless maybe it's more for your back versus your knees. There are plenty of studies that indicate the health upon one's knees for full vs. partial.
Are you coming off of an injury, as in you've finished rehab and are getting back into shape now? Or...?
the thing with full squats for me is that there's a tracking issue that's contributing to the pain. hence VMO focus. if i go deeper, form suffers and it increases risk. setting the angle at 30 degrees is a common prescription for this knee thing I have.
i'm doing rehab right now and i'm also trying to get into shape 0 -
hm, interesting, as part of working on my patfem issues, full depth squats were mandated from day one.0
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What kind of squats does your physio have you doing? Are you doing rehab with her or on your own?0
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Sam_I_Am77 wrote: »What kind of squats does your physio have you doing? Are you doing rehab with her or on your own?
With my physio. Partials 0 -
hm, interesting, as part of working on my patfem issues, full depth squats were mandated from day one.
there's no way of knowing whether your knee issues are the same as mine - we may differ on biomechanics
(patellofemoral syndrome just means knee pain, it's not specific about how or why it happens - observation and correction of a particular person and their movement pattern is why we go to the physios 0 -
Sam_I_Am77 wrote: »What kind of squats does your physio have you doing? Are you doing rehab with her or on your own?
With my physio. Partials
Good your working with your physio, probably wouldn't suggest doing anything until she clears you for more. I mean what type of Squat. Bodyweight, Wall Squat w/ Swiss Ball, Goblet, Barbell, Front...0 -
hm, interesting, as part of working on my patfem issues, full depth squats were mandated from day one.
there's no way of knowing whether your knee issues are the same as mine - we may differ on biomechanics
(patellofemoral syndrome just means knee pain, it's not specific about how or why it happens - observation and correction of a particular person and their movement pattern is why we go to the physios
True, my PT is very focused on ensuring basic functionality from day one. We squat every day, can't lose that functionality, so he was aggressive with squats and assistances to the squats. Which was fine by me, when they hurt, we used a small brace, when it didn't hurt we didn't use the brace. When it locked up, or wasn't moving right, we'd deload. He was aggressive on form too until knee movement during the squat and lunges was correct. I'm sure that helped a bit.0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »What kind of squats does your physio have you doing? Are you doing rehab with her or on your own?
With my physio. Partials
Good your working with your physio, probably wouldn't suggest doing anything until she clears you for more. I mean what type of Squat. Bodyweight, Wall Squat w/ Swiss Ball, Goblet, Barbell, Front...
Thanks Ah right - bodyweight for now, because I also have a wrist injury (RSI) 
I'm hoping to talk my gym into getting some weighted vests I do single squats as well normal ones. I also do step-ups. I try to vary things sometimes by changing my tempo and pausing at different points in the movement.
edit: the weight i CAN put on without aggravating my wrist is at the cable machine, for posterior movements. i haven't figured out how to use it for squats - taking ideas! (although I do also use it for anterior leg raises, which at least taps the quads)0 -
hm, interesting, as part of working on my patfem issues, full depth squats were mandated from day one.
there's no way of knowing whether your knee issues are the same as mine - we may differ on biomechanics
(patellofemoral syndrome just means knee pain, it's not specific about how or why it happens - observation and correction of a particular person and their movement pattern is why we go to the physios
True, my PT is very focused on ensuring basic functionality from day one. We squat every day, can't lose that functionality, so he was aggressive with squats and assistances to the squats. Which was fine by me, when they hurt, we used a small brace, when it didn't hurt we didn't use the brace. When it locked up, or wasn't moving right, we'd deload. He was aggressive on form too until knee movement during the squat and lunges was correct. I'm sure that helped a bit.
Interesting! Neat to hear about different approaches.0 -
i guess if i had a workout partner, they could place a barbell on my back for back squats. but i don't have a partner. hmm.0
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »What kind of squats does your physio have you doing? Are you doing rehab with her or on your own?
With my physio. Partials
Good your working with your physio, probably wouldn't suggest doing anything until she clears you for more. I mean what type of Squat. Bodyweight, Wall Squat w/ Swiss Ball, Goblet, Barbell, Front...
Thanks Ah right - bodyweight for now, because I also have a wrist injury (RSI) I'm hoping to talk my gym into getting some weighted vests I do single squats as well normal ones. I also do step-ups. I try to vary things sometimes by changing my tempo and pausing at different points in the movement.
edit: the weight i CAN put on without aggravating my wrist is at the cable machine, for posterior movements. i haven't figured out how to use it for squats - taking ideas! (although I do also use it for anterior leg raises, which at least taps the quads)
Rehab is not my area of study or experience, so just stick with what your physio said for now. Once you're released for exercise I would suggest starting with a Strength & Stabilization program for 4-weeks to rebuild neuro-muscular control, strength, and Core stability which will translate into everything you want to do after that 4-weeks. If you belong to a gym a trainer educated in NASM's OPT Model will know exactly what I'm referring to.
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Leg press. It's not the same as free weight squats but it's better than nothing
Honestly, if he's in rehab right now; he's much better off doing something like Step-ups at a challenging height than the Leg Press. Building some base strength back into his legs and re-establishing unilateral balance is more important at this point. Squatting and such can come later once he's out of rehab.0 -
and let's not forget how much step ups suck hard.0
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and let's not forget how much step ups suck hard.
I started doing them again because I felt like I had lost some unilateral balance myself and I was surprised at how weak I was in them. A few sets with 95lbs on a barbell and I was done. It can only improve my squat in the long-run, #455orbust.
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Sam_I_Am77 wrote: »Leg press. It's not the same as free weight squats but it's better than nothing
Honestly, if he's in rehab right now; he's much better off doing something like Step-ups at a challenging height than the Leg Press. Building some base strength back into his legs and re-establishing unilateral balance is more important at this point. Squatting and such can come later once he's out of rehab.
Yeah, that's sort of what I was saying ("high bar squats" is what I think I meant?). Although, right now, I can barely carry my groceries. (If I have just one can, it's got to go in a backpack)0 -
I recently did some high hip DL stance squats while training for that comp I had. 405# on your back is no joke. I felt like 3" shorter.
It has to help with your squat strength, but 4 plates and a 25 is no joke.0 -
Sam_I_Am77 wrote: »Leg press. It's not the same as free weight squats but it's better than nothing
Honestly, if he's in rehab right now; he's much better off doing something like Step-ups at a challenging height than the Leg Press. Building some base strength back into his legs and re-establishing unilateral balance is more important at this point. Squatting and such can come later once he's out of rehab.
This makes sense to me. (I have tried the leg press, but it aggravated pain. Not sure if this is because of the angle of the seat - which I did try to adjust as much as possible - the range of motion, or what.)0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »What kind of squats does your physio have you doing? Are you doing rehab with her or on your own?
With my physio. Partials
Good your working with your physio, probably wouldn't suggest doing anything until she clears you for more. I mean what type of Squat. Bodyweight, Wall Squat w/ Swiss Ball, Goblet, Barbell, Front...
Thanks Ah right - bodyweight for now, because I also have a wrist injury (RSI) I'm hoping to talk my gym into getting some weighted vests I do single squats as well normal ones. I also do step-ups. I try to vary things sometimes by changing my tempo and pausing at different points in the movement.
edit: the weight i CAN put on without aggravating my wrist is at the cable machine, for posterior movements. i haven't figured out how to use it for squats - taking ideas! (although I do also use it for anterior leg raises, which at least taps the quads)
Rehab is not my area of study or experience, so just stick with what your physio said for now. Once you're released for exercise I would suggest starting with a Strength & Stabilization program for 4-weeks to rebuild neuro-muscular control, strength, and Core stability which will translate into everything you want to do after that 4-weeks. If you belong to a gym a trainer educated in NASM's OPT Model will know exactly what I'm referring to.
Will do, thanks!0
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