8 Reasons your Weight Training Results SUCK.

I'm interested in knowing why they recommend 8 reps. That's a rep range that a body builder or strength training individual would lift in. If a person's goal is to "tone" or even build endurance and burn more calories, they would be lifting in the 12-15 rep or 20-25 rep range respectively.

12 to 15 Rep Sets
Training in the 12 to 15 rep range offers, in theory, an opportunity to both build greater energy stores and strengthen muscle fibers. By performing a standard overload set in this rep range; energy depletion and fiber damage are occurring equally. However, by performing the reps with continuous tension, eliminating relaxation, more energy is depleted (energy depletes in
proportion to the duration of muscle tension), thus resulting in super-compensation (increase) of energy storage (new mitochondria), during recovery. On the other hand, by incorporating a pause in every rep (in a position of relaxation), the working muscle can take up oxygen and release wastes, to some degree, allowing for the offset of failure. This translates into the performance of more fiber damaging repetitions. This type of stress on the structural fibers in the 12-15 rep range induces adaptation through the production of more new myofibrils. Relaxation during heavy, 4 to 6 rep training is NOT recommended as significant damage can result in the joints and surrounding tissue when they are called upon to support extremely heavy weights while soft tissue is relaxed.


20 to 25 Rep Sets
It is important to realize that the reason for the performance of 20 to 25 rep sets is to 1) At high intensity-build new mitochondria; improving the endurance capability of the working muscles by increasing energy storage capacity; 2) At low intensity-purposely expend as much stored glycogen as possible; in order to maximize fat mobilization during recovery glycogen replacement. Glycogen is rapidly depleting during a continuous tension set, and this is the purpose of this high rep range. It then makes perfect sense to always use continuous tension in this rep range. As a reminder, this rep range is not recommended for significant growth stimulation. It offers adaptation of the muscle by increasing muscle endurance, adding
to future energy stores by building new mitochondria, and increasing recovery fat release. The performance of 20-25 rep sets is of tremendous value for everyone from the beginner to the competitive athlete. Increased muscle energy is good for everyone.

I omitted the section related to body building as I doubt anyone has joined MFP for strength training purposes.

NFPT

I think its great that someone else posted this. I have seen so many where the reps were max of 13. I do max of 30 before failure and I think you get enough out of 30 to give your arms good tears to build more muscle.

I actually have a few comments myself. Though I am not the typical weight lifter IMO. I know exactly why weight training sucks for most people. The bottom line is that most people "DO NOT TRY". I say this from experience. I go to the gym 3-4 times a week, spend 20-30 minutes weight training and get more workout than anyone in the gym. You know why? Because 99% of them are taking 1-3 minute rest periods between sets and machines. They sit in there for 1-2 hours and get minimal work done, barely pushing their bodies and also not raising their heart rate above normal. I am doing my sets, pushing as hard as I can and go to the next machine within 10-15 seconds and begin my next workout. People are too lazy to see results and thats why they do not get them.

I realize that this section is about progression, but it doesn't make a lot of sense to me. Why is getting good results and then maintaining them "sucky results"? If you get to where you want to be, then maintenance doesn't seem "sucky" to me. If the results were good why aren't they still good?

I enjoyed this article, but I'd like to point out that the reason women use those little, light dumbbells is not because we don't want to look like men, but because we're TOLD to, repeatedly. OK, I can't speak for everybody else, but that's certainly my experience. I've heard over and over that small weights are best. In fact somebody told me that last week. I had a trainer at a gym a few years ago and I was told to do 20 set reps of small weights. In fact, I can't remember anyone ever telling me (in real life) that I should be lifting heavier and heavier weights. I'm only doing that because of the internet.

This brings up the debate yesterday about which works abs better, weighted crunches or squats/deadlifts. I have been pushing hardcore on the weighted crunches and have felt more of a burn than I ever have doing situps. I have done squats, not so many deadlifts but have not felt much of anything for abs. As far as getting rid of fat.. squats and deadlifts may win that, but if you are already toned, I think crunches win.

So "creating muscle tissue" would not mean more muscle mass? Where does the new tissue go if it doesn't become part of the previous mass?

I actually have a few comments myself. Though I am not the typical weight lifter IMO. I know exactly why weight training sucks for most people. The bottom line is that most people "DO NOT TRY". I say this from experience. I go to the gym 3-4 times a week, spend 20-30 minutes weight training and get more workout than anyone in the gym. You know why? Because 99% of them are taking 1-3 minute rest periods between sets and machines. They sit in there for 1-2 hours and get minimal work done, barely pushing their bodies and also not raising their heart rate above normal. I am doing my sets, pushing as hard as I can and go to the next machine within 10-15 seconds and begin my next workout. People are too lazy to see results and thats why they do not get them.

Unless you're training primarily for endurance, then 60 second recovery periods as standard is generally the way to go. Significantly shorter recovery periods will drastically reduce your lifting capacity and you will no longer be training the top end of your strength, but rather your endurance and recovery. Obviously if that's your goal then go for it, but for mass gains you want to be looking at ~60 seconds between sets working the same muscle groups. I'd agree with you about a 3 minute rest period though...