Low weight high rep is a killer?
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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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THIS. I was thinking like 20 reps or more.12 reps isn't really "light" weight. That's a standard hypertrophic rep range.
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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Basically you have no muscular endurance and are now feeling it with increased repetitions.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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Basically you have no muscular endurance and are now feeling it with increased repetitions.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
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