Low weight high rep is a killer?
dave_in_ni
Posts: 533 Member
So I decided to change my workout style, Previously I had been lifting to build strength with high weight low rep, well the strength came but the muscle didn't so decided to switch it up.
Today
Bench Press 12 rep x 5 sets
Ez Bar Tricep Extensions 12 x 5
Dumbbell Hammer Curls 12 x 5
Firstly I almost had to half the weight I was previously lifting, first set a breeze but by the time I got to set 5 my muscles were burning and my arms etc like jelly. To be honest I never experienced anything like this lifting low rep high weight, also never broke a sweat, today the sweat was running off me.
If I'm honest I'm not so sure I like high rep, it takes to long and 5 sets is a PITA but this is supposedly the hypertrophy range, I certainly feel like I had a better workout today.
Whats your thoughts on this style of workout?
Today
Bench Press 12 rep x 5 sets
Ez Bar Tricep Extensions 12 x 5
Dumbbell Hammer Curls 12 x 5
Firstly I almost had to half the weight I was previously lifting, first set a breeze but by the time I got to set 5 my muscles were burning and my arms etc like jelly. To be honest I never experienced anything like this lifting low rep high weight, also never broke a sweat, today the sweat was running off me.
If I'm honest I'm not so sure I like high rep, it takes to long and 5 sets is a PITA but this is supposedly the hypertrophy range, I certainly feel like I had a better workout today.
Whats your thoughts on this style of workout?
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Replies
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enjoy the pump I guess2
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also what were you lifting that was heavy and what's your height and weight?0
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12 reps isn't really "light" weight. That's a standard hypertrophic rep range.0
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dave_in_ni wrote: »
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If Your Goal Is To Add Muscle, The Higher Reps Ranges Are Ideal, Although You Wont Gain Much Muscle Unless Youre Eating Enough As Well..0
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dave_in_ni wrote: »
What are your other lifts? I mean you can get hypertrophy with lower weights but in the long run I think you'd be better served getting on a normal beginner program and getting your strength up . 12 reps at 85 lbs isn't going to send you to swole town for your chest1 -
How did it take too long? I would've completed all 15 sets in less than 25 minutes. Super set the Ez bar ext with the hammer curls and you'll cut your time in half. The burn and pump is by far the best part about training for hypertrophy. Especially the cramping when your mind muscle connection is great that day. Learn to love it!0
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dave_in_ni wrote: »
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Exactly.
Every once in a while I switch to the higher rep ranges and it takes me weeks to get used to the extra volume.
Hopefully you are in a slight calorie surplus? Otherwise you might just be spinning your wheels trying to add muscle.
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dave_in_ni wrote: »
You were doing this exact same workout when training for strength? You should do a close grip bench press or a Tate press if you were looking for tricep strength. And more so a barbell curl for strength or at least seated hammer curls so you're not swinging as much
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Are you doing any back, traps, shoulders, legs, forearms, and ab work as well?0
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dave_in_ni wrote: »
nooooooooo1 -
dave_in_ni wrote: »
What are your other lifts? I mean you can get hypertrophy with lower weights but in the long run I think you'd be better served getting on a normal beginner program and getting your strength up . 12 reps at 85 lbs isn't going to send you to swole town for your chest
+1
You could stay in the hypertrophy range of reps if you want by using All Pro's beginner program instead of something along the lines of Starting Strength. Personally, I like that fewer reps gets me out the door quicker, but I also appreciate that I made more strength gains using All Pro because I'm more likely to push myself with a few more reps and a bit lower weight.3 -
So, you changed your routine? Get on a program. Stick with the program. See results.2
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12 reps is high reps?
Noooooo wayyyyyyy duuuuuuude ....that's my standard rep range ...Imma gonna have a word with trainer if 12 is high reps and he's got me loading heavy for me1 -
This is confusing. It seems that usually people talk about 3-5 reps being low rep, so what is 12 reps if it's not high rep?
How is 12 reps heavy loading if heavy lifting is max you can lift for 3-5 reps?
What is the difference between hypertrophy and building muscle?
If you want to build strength but not so concerned about "size" or bulk, how many reps should you be doing?
Sorry for the questions and I don't mean to highjack the thread. Just trying to make sense of what is being said.6 -
This is confusing. It seems that usually people talk about 3-5 reps being low rep, so what is 12 reps if it's not high rep?
How is 12 reps heavy loading if heavy lifting is max you can lift for 3-5 reps?
What is the difference between hypertrophy and building muscle?
If you want to build strength but not so concerned about "size" or bulk, how many reps should you be doing?
Sorry for the questions and I don't mean to highjack the thread. Just trying to make sense of what is being said.
3-5 is for strength. 8-12 is for growth. 15+ is for endurance.
Of course they all intertwine and it's not that black and white, but that's the general rule.2 -
This is confusing. It seems that usually people talk about 3-5 reps being low rep, so what is 12 reps if it's not high rep?
Moderate reps. Unless you're talking deadlifts, then sure - I'd probably say 12 is high-rep for that.How is 12 reps heavy loading if heavy lifting is max you can lift for 3-5 reps?
That's not really what heavy lifting is. It's a shortcut that some people use, but it's not really correct.What is the difference between hypertrophy and building muscle?
For almost all intents and purposes, none.If you want to build strength but not so concerned about "size" or bulk, how many reps should you be doing?
It doesn't really matter. What matters about size/bulk is Caloric input. That said, some people do seem to respond better to different modes of training. So experiment.1 -
Lifting heavy more refers to using a weight to do 12 when you could have done 20 IMO. If your doing 12, pick a weight where 12 is about as much as you can do.1
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sunnybeaches105 wrote: »So, you changed your routine? Get on a program. Stick with the program. See results.
I did for 8 months and go no results, in fact I posted my results in a previous thread, Zero muscle built.0 -
Someone will probably ask what program I was on the wasn't working so here it is. Bigger Leaner Stronger. All in the 4-6 rep range.
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and then 3
working sets
Flat Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Optional: Close-Grip Bench Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 3
LEGS & ABS
Barbell Squat – Warm–up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
This is the 3 day version. I used to also do Strong Lifts 5X5 on the other days.
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dave_in_ni wrote: »This is the 3 day version. I used to also do Strong Lifts 5X5 on the other days.
I think we found (one of) the problem(s). You weren't doing a program. You combined two programs that probably competed with each other.
In addition, I just checked your food diary. It's no surprise at all that you didn't build muscle eating well below 2000 Calories per day.
Follow ONE program.
Lift.
Eat.
Repeat two previous steps.1 -
dave_in_ni wrote: »This is the 3 day version. I used to also do Strong Lifts 5X5 on the other days.
I think we found (one of) the problem(s). You weren't doing a program. You combined two programs that probably competed with each other.
In addition, I just checked your food diary. It's no surprise at all that you didn't build muscle eating well below 2000 Calories per day.
Follow ONE program.
Lift.
Eat.
Repeat two previous steps.
I can't eat anymore as I have a high body fat percentage, if anything I need to cut again. I gave up Strong Lifts in June as it was to much. OK I have only been doing this 8 months and I have been in a deficit, but I should have had some results. I may as well not have bothered lifting a single dumbbell.0 -
dave_in_ni wrote: »Someone will probably ask what program I was on the wasn't working so here it is. Bigger Leaner Stronger. All in the 4-6 rep range.
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and then 3
working sets
Flat Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Optional: Close-Grip Bench Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 3
LEGS & ABS
Barbell Squat – Warm–up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
This is the 3 day version. I used to also do Strong Lifts 5X5 on the other days.
What program are you doing now? I know you've had a lot of threads and just a few days ago were asking about building muscle. Did you pick a program or are you winging it? How much are you eating? Are you considering that changing programs will take some getting used to?0 -
dave_in_ni wrote: »dave_in_ni wrote: »This is the 3 day version. I used to also do Strong Lifts 5X5 on the other days.
I think we found (one of) the problem(s). You weren't doing a program. You combined two programs that probably competed with each other.
In addition, I just checked your food diary. It's no surprise at all that you didn't build muscle eating well below 2000 Calories per day.
Follow ONE program.
Lift.
Eat.
Repeat two previous steps.
I can't eat anymore as I have a high body fat percentage, if anything I need to cut again. I gave up Strong Lifts in June as it was to much. OK I have only been doing this 8 months and I have been in a deficit, but I should have had some results. I may as well not have bothered lifting a single dumbbell.
Ok bud cut to skeleton mode and then eat at a surplus with a real routine. You're trying to fit too many goals in at once and it doesn't work like that.0 -
dave_in_ni wrote: »sunnybeaches105 wrote: »So, you changed your routine? Get on a program. Stick with the program. See results.
I did for 8 months and go no results, in fact I posted my results in a previous thread, Zero muscle built.
Best of luck!1 -
You don't build muscle in defecit, generally
You preserve muscle in defecit ...so did you lose much muscle
Also you're doing too much
Stick to the compound programme, build up your protein and eat at maintenance or a small surplus ...or if you want to cut make that your goal1
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