People keep asking, so here we go again! The traditional program was 3 sets of 8 to 10 reps at 80% of one rep max. If your goal is to tone up, a moderately heavy weight and a rep range of about 10-12 reps per set is a powerful addition to your cardio or lighter sets of weight training. Low Weight and High Reps (more than 14 reps) To get past a plateau, you have to train harder than you've ever trained before. One main issue is whether you should lift heavy weights with a low amount of reps, or light weights with more reps. Low weight training might mean doing three sets of 40 bicep curls with a 2kg dumbell, whereas high-weight training might be three sets of five bicep curls with 14kg dumbells. Lifting heavy weights vs. light weights: Why one isn't better than the other. Bodybuilders seem to be brainwashed into thinking those two principles are opposites, so they train separately for what they think are contradictory goals. It works the body AND the mind. They’ll use heavy weight for low reps, willingly sacrificing shape for mass, or they will use lighter weight for high reps, willingly sacrificing mass for shape. For long-term progress and to keep things interesting, incorporate heavy-weight, low-rep training combined with light-weight, high-rep training. Incorporating This Into Your Routine. This is typical “bodybuilder” type training – all show and no go, as they say. By Scarlett Wrench. https://skinnyfatsolution.co Get my book! But maybe it's time to re-think that distaste for high reps because some researchers at McMaster University in Canada have done a study that shows that 20-30 rep sets are just as effective, and in some cases more effective, in building muscle than low or lower-rep sets. Want to BUILD MUSCLE and BURN FAT at the same time? Follow the heavy/light program for eight weeks, then switch to moderate weights (weights that allow you to complete eight to 12 reps) for another eight weeks, increasing the number of exercises (to three to five) and total sets (nine to 20) per bodypart. 07/07/2020 Corey Jenkins Getty Images. Do the number of reps and weight load differ when considering strength vs hypertrophy? Half of the subjects lifted heavy weights—75 to 90 percent of their one-rep maximums for each exercise, lifting to failure, which usually meant they performed 8 to 12 reps per set. Struggling under a bending barbell isn't the only route to gains, nor is it the best . High intensity (80 percent of one-rep max—heavy), taking one second to raise the weight and one second to lower it, with one second of relaxing between reps—conventional style of training. And you also have to consider muscle strength along with muscle hypertrophy (size). Big weights require more muscle mass to produce force so, therefore, you'll need to recruit more motor units initially than if you were to lift a light weight. A person lifting lighter weights for higher reps, with maximum intensity, will grow faster than someone pushing heavier weights for less reps in a half - assed manner. This was because the researchers wanted to balance out the workload, given the lower amount of resistance in the power protocol. Select your weight at a level that leaves you struggling to finish your final repetitions. High reps create quite the pump. This is even more true as we age. Usually, when you choose a light weight, you're going to do high reps with it. Split up your training into four or five workouts that complete the entire body and train each muscle group just once per week. That being the case, strength tends not to increase. In fact, in some cases you may even notice a decrease if you attempt heavier training. And bodybuilders … Sets and Reps: Go for Low Volume. Here's what else it can do: Metabolic Stress. I do think it's worthwhile to do some lighter weights / higher reps for endurance, to train the type1 fibres and especially as a warm up before your heavier sets or a pump set afterwards, but IMO you need to do some heavier stuff in the 8-12 range as well. Tom Platz, who built some of the biggest legs in bodybuilding, was known to frequently train with sets as high as 30, 50 and even 100 reps. From here you might be doing a handful of reps at a time, breaking the set down like this until you’re reduced to singles. Low Reps with Heavier Weight. Balachandran says that a high number of reps with low weights works best for muscle growth due in part to less muscle damage and nervous system fatigue. The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. Choosing a weight to work out with isn't black or white -- here's what you should know. If you ask bodybuilders and powerlifters, the consensus is to lift heavy weights with lower reps. The Study. The drawback is that the higher rep schemes used in this type of training necessitate very light (in relative terms, at least) loads to complete the set. A set of 50 or more reps could take a couple of minutes to do but over time you will train both your body and mind to adapt to this extreme training. Exercise physiologist Anoop T. Balachandran states that bodybuilders tend to use lighter weights and high number of reps, around eight to 12. We encourage finding the ideal amount of resistance that takes you to muscle failure after 8 – 12 repetitions. Prosecution: Lifting with light weight and higher reps may seem like the girly way to train, but it is very effective for building muscle size as long as you take sets to muscle failure. Low intensity with normal speed (same rep cadence as 2). Clothing: http://www.rich-piana.com/ Subscribe: http://www.youtube.com/subscription_center?add_user=1DAYUMAY Ultra high-rep work is one tool to help you do just that. High reps with low weights may be the way to go, a new study suggests. What’s the difference between lifting heavy weights for low reps (8 to 10) or light weights for higher reps (15 to 20)? The Benefits. Hell, if some guy at the gym laughs at you for doing such “high reps at light weight,” beg him to try the “Power of 50”. Lighter weight with higher reps with 3 sets per exercise (we say 3 – 5 sets). Results: The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. "There is nothing magical about heavy weights beyond the fact that they make … Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. I love implementing the High Rep Calisthenics, Sleds, Bands and volume work into my warm up. The most popular bodybuilding message boards! Here is my warm up prior to a session focused on getting in my heavy Box Squats: 3 Rounds of: 1A) Sleds x 100 ft However, it was a different story for the side of the body that was trained with super-high reps, where muscles grew at half the rate they did in the other three protocols. Heavy weight and few reps, or light weight and more reps? And in terms of how to incorporate this into your routine, there’s several ways of doing so. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Here’s how it all breaks down. (24 seconds per set.) Heavier weights in the low to moderate rep range, on the other hand, has long been accepted as the best way to maximize muscle growth. 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