Light weight a lot of repetitions
gc9551
Posts: 7 Member
Go go go!
2
Replies
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No thank you. I'm a heavy lifting type of girl5
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No pink weights for me, thanks. Working on dat booty.2
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If you are elderly, and sedentary,low weight, higher rep, slow movement is benificial. Otherwise it is dependant on ones goals.
In the summer I do a lot of garden construction- use a hammer a lot, I have found doing off day low weight high rep, usually when walking, benificial for endurance.
Cheers, h.
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When I say light I mean confortable for each needs0
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I am actually doing really high reps low weights at the moment, working glutes 5-6x per week. Trying something a little different the last two months of my bulk. It's not my favourite (I prefer a variety of rep ranges) but I have a feeling significant booty gains will be had
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Oh light weight comfortable for my needs that is a different game altogether.
As above, I find I benifit from really light for endurance it suits my needs.
For lifting I am at about a 75%1RM as per my programme it suits my need of retaining muscle and bone mass.
I am not quite getting your question.
It looks as though you have spent some time in the gym if the avatar is you. Are you looking on feed back on programming? If so be more precise.
State your goals, programme, and thoughts on LWHR. Are you referring to compound main lifts or accessory work.
Cheers, h.
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Was this supposed to be advice or was it a question?4
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What are you trying to achieve? I have a variety of reps ranges in my programming, but none of it will exceed 12reps outside of abs, which in some cases is ARAMP.1
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what's the question bro1
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What happens if I choose heavy weight and low reps???1 -
Was that Saturday night?2
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JohnnyPenso wrote: »
I'm not even sure what I'm meant to be baited into........1 -
Well its something like this
High volume ( heavy) + low frequency = more strenght but less of a change in muscle size ( example small powerlifters and olympic lifters who dont look very strong but they are )
Low volume ( medium-light) + high frequency = more definition and size in muscle ( if your diet is also on point)
- powerlifter above and low-volume fitness guy aka timbahwolf
1 -
Well its something like this
High volume ( heavy) + low frequency = more strenght but less of a change in muscle size ( example small powerlifters and olympic lifters who dont look very strong but they are )
Low volume ( medium-light) + high frequency = more definition and size in muscle ( if your diet is also on point)- powerlifter above and low-volume fitness guy aka timbahwolf
The main difference between heavy weight and medium - light rep is more strength vs endurance. Hypertrophy can, and will occur is a variety of rep ranges. Total volume is generally a better indicator of hypertrophy. Muscle definition is driven by body composition and body fat %.3 -
Well its something like this
High volume ( heavy) + low frequency = more strenght but less of a change in muscle size ( example small powerlifters and olympic lifters who dont look very strong but they are )
Low volume ( medium-light) + high frequency = more definition and size in muscle ( if your diet is also on point)- powerlifter above and low-volume fitness guy aka timbahwolf
The main difference between heavy weight and medium - light rep is more strength vs endurance. Hypertrophy can, and will occur is a variety of rep ranges. Total volume is generally a better indicator of hypertrophy. Muscle definition is driven by body composition and body fat %.
Many people link muscle soreness to amazing workouts, but it doesn't seem like muscle soreness is necessary to elicit growth. A study by the Northern Arizona University [1] investigated whether muscle soreness, as a result of muscle damage, is an indicator of muscle growth. They found that muscle damage (and therefore soreness) is not necessary to gain muscle. This explains why research [2] shows that individuals who experience little to no muscle soreness are still able to gain muscle effectively. .
.
This does not mean that muscle soreness should be prevented, it just shows that your workout routine does not have to make you feel sore all the time. Performing adequate workout volume so you can progress in training is far more important [3, 4, 5]. .
.
Study 1:
https://www.ncbi.nlm.nih.gov/pubmed/21270317
Study 2:
https://www.ncbi.nlm.nih.gov/pubmed/7551767
Study 3:
https://www.ncbi.nlm.nih.gov/pubmed/128681
Study 4:
https://www.ncbi.nlm.nih.gov/pubmed/16095427
Study 5:
https://www.ncbi.nlm.nih.gov/pubmed/173266980 -
Well its something like this
High volume ( heavy) + low frequency = more strenght but less of a change in muscle size ( example small powerlifters and olympic lifters who dont look very strong but they are )
Low volume ( medium-light) + high frequency = more definition and size in muscle ( if your diet is also on point)- powerlifter above and low-volume fitness guy aka timbahwolf
The main difference between heavy weight and medium - light rep is more strength vs endurance. Hypertrophy can, and will occur is a variety of rep ranges. Total volume is generally a better indicator of hypertrophy. Muscle definition is driven by body composition and body fat %.
Many people link muscle soreness to amazing workouts, but it doesn't seem like muscle soreness is necessary to elicit growth. A study by the Northern Arizona University [1] investigated whether muscle soreness, as a result of muscle damage, is an indicator of muscle growth. They found that muscle damage (and therefore soreness) is not necessary to gain muscle. This explains why research [2] shows that individuals who experience little to no muscle soreness are still able to gain muscle effectively. .
.
This does not mean that muscle soreness should be prevented, it just shows that your workout routine does not have to make you feel sore all the time. Performing adequate workout volume so you can progress in training is far more important [3, 4, 5]. .
.
Study 1:
https://www.ncbi.nlm.nih.gov/pubmed/21270317
Study 2:
https://www.ncbi.nlm.nih.gov/pubmed/7551767
Study 3:
https://www.ncbi.nlm.nih.gov/pubmed/128681
Study 4:
https://www.ncbi.nlm.nih.gov/pubmed/16095427
Study 5:
https://www.ncbi.nlm.nih.gov/pubmed/17326698
I don't even know what you are arguing. I didn't even mentioned DOMS or the words pump.2 -
never mind1
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Well its something like this
High volume ( heavy) + low frequency = more strenght but less of a change in muscle size ( example small powerlifters and olympic lifters who dont look very strong but they are )
Low volume ( medium-light) + high frequency = more definition and size in muscle ( if your diet is also on point)- powerlifter above and low-volume fitness guy aka timbahwolf
The main difference between heavy weight and medium - light rep is more strength vs endurance. Hypertrophy can, and will occur is a variety of rep ranges. Total volume is generally a better indicator of hypertrophy. Muscle definition is driven by body composition and body fat %.
Many people link muscle soreness to amazing workouts, but it doesn't seem like muscle soreness is necessary to elicit growth. A study by the Northern Arizona University [1] investigated whether muscle soreness, as a result of muscle damage, is an indicator of muscle growth. They found that muscle damage (and therefore soreness) is not necessary to gain muscle. This explains why research [2] shows that individuals who experience little to no muscle soreness are still able to gain muscle effectively. .
.
This does not mean that muscle soreness should be prevented, it just shows that your workout routine does not have to make you feel sore all the time. Performing adequate workout volume so you can progress in training is far more important [3, 4, 5]. .
.
Study 1:
https://www.ncbi.nlm.nih.gov/pubmed/21270317
Study 2:
https://www.ncbi.nlm.nih.gov/pubmed/7551767
Study 3:
https://www.ncbi.nlm.nih.gov/pubmed/128681
Study 4:
https://www.ncbi.nlm.nih.gov/pubmed/16095427
Study 5:
https://www.ncbi.nlm.nih.gov/pubmed/17326698
It's polite to reference the original author if you're going to copy and paste their words.2 -
Well its something like this
High volume ( heavy) + low frequency = more strenght but less of a change in muscle size ( example small powerlifters and olympic lifters who dont look very strong but they are )
Low volume ( medium-light) + high frequency = more definition and size in muscle ( if your diet is also on point)- powerlifter above and low-volume fitness guy aka timbahwolf
The main difference between heavy weight and medium - light rep is more strength vs endurance. Hypertrophy can, and will occur is a variety of rep ranges. Total volume is generally a better indicator of hypertrophy. Muscle definition is driven by body composition and body fat %.
Many people link muscle soreness to amazing workouts, but it doesn't seem like muscle soreness is necessary to elicit growth. A study by the Northern Arizona University [1] investigated whether muscle soreness, as a result of muscle damage, is an indicator of muscle growth. They found that muscle damage (and therefore soreness) is not necessary to gain muscle. This explains why research [2] shows that individuals who experience little to no muscle soreness are still able to gain muscle effectively. .
.
This does not mean that muscle soreness should be prevented, it just shows that your workout routine does not have to make you feel sore all the time. Performing adequate workout volume so you can progress in training is far more important [3, 4, 5]. .
.
Study 1:
https://www.ncbi.nlm.nih.gov/pubmed/21270317
Study 2:
https://www.ncbi.nlm.nih.gov/pubmed/7551767
Study 3:
https://www.ncbi.nlm.nih.gov/pubmed/128681
Study 4:
https://www.ncbi.nlm.nih.gov/pubmed/16095427
Study 5:
https://www.ncbi.nlm.nih.gov/pubmed/17326698
It's polite to reference the original author if you're going to copy and paste their words.
https://www.instagram.com/iwannaburnfat/?hl=en0 -
I tend to do fairly high reps for accessory lifts, generally 10-12 reps for compounds its low rep high weight, 5-6 reps0
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is there a point to this thread?1
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Need some new friends!0
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comptonelizabeth wrote: »
Generally, i would suggest working in both. For the primary core lifts, I lift at the 4-6 range and accessories (since it's largely dumbbell or cable work), I am in the 8-12 range.1 -
To sum up, higher volume leads to higher muscle size but it wont work if you go up to 45 reps per set...
Make fitness easier, want to get big? Go norm/hiper-caloric intake and try to work bot ranges strength and hypertrophy, you gain strength which is going to help you lift more weight within your 8-12 range.
Not always but I use to work for hypertrophy in sets from 8 to 12 reps and when I can reach 4x 12 I just jump in for more weight, stay in range until I can work for 4x12 again and again...
More than 16-20 reps... I will never understand the purpose of going over 16-20 reps in young and healthy people1 -
comptonelizabeth wrote: »
Generally, i would suggest working in both. For the primary core lifts, I lift at the 4-6 range and accessories (since it's largely dumbbell or cable work), I am in the 8-12 range.
So with Strong lifts,which I'm currently doing,I'll gain strength but not necessarily muscle?0 -
comptonelizabeth wrote: »comptonelizabeth wrote: »
Generally, i would suggest working in both. For the primary core lifts, I lift at the 4-6 range and accessories (since it's largely dumbbell or cable work), I am in the 8-12 range.
So with Strong lifts,which I'm currently doing,I'll gain strength but not necessarily muscle?
Not necessarily. The thought that hypertrophy only occurs in rep ranges of 8-12 isn't entirely correct. It might be more likely, or easier to achieve adequate volume in that rep range, but 5x5 programs can still achieve hypertrophy. IIRC, one of the recent Brad Schoenfeld studies demonstrated that people achieve hypertrophy using 7x3 and 3x7 methods. The one that did 7 sets of 3RM had more strength.
From my understanding, there is about a total volume range of roughly 20-60 reps that can drive hypertrophy with the lower end of that also increase 1RM at a higher rate.0 -
Not necessarily. The thought that hypertrophy only occurs in rep ranges of 8-12 isn't entirely correct. It might be more likely, or easier to achieve adequate volume in that rep range, but 5x5 programs can still achieve hypertrophy. IIRC, one of the recent Brad Schoenfeld studies demonstrated that people achieve hypertrophy using 7x3 and 3x7 methods. The one that did 7 sets of 3RM had more strength.
From my understanding, there is about a total volume range of roughly 20-60 reps that can drive hypertrophy with the lower end of that also increase 1RM at a higher rate.
I remember reading a similar study (might be the same one), where the hypertrophy was too close to call, but the higher intensity group suffered more injuries and drop outs than the higher rep groups.
Mike Israetel's information on minimum effective volume (MEV) is well worth a google. For hypertrophy, 10 hard sets per week is a good place to start.
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