HIGH REPS FOR GROWTH

[DIEZEL666]

Has anyone experienced growth with high reps? In the range of 25-50.

 

[The Myth]

High Reps.....

I think this would definitely have to answered by the masses. High reps only make me ripped and thin as a rail. I think a lot has to due with your body type, ecto,meso,etc. I am an ecto, hardgainer, so heavy weights, low reps gives me more growth. Higher reps would mean half way through my workout, I would need a high calorie weightgainer's drink.

 

[Iabadman]

Only on quads [ not hams ] ......calves , forearms ............and possibily biceps ............but my quads seem to blow up from high reps , but damm they hurt .....

 

[Ivan]

You know what?

Only on quads [ not hams ] ......calves , forearms ............and possibily biceps ............but my quads seem to blow up from high reps , but damm they hurt .....

I have heard that from so many guys -- and a lot of these guys have ridiculous legs...hmm...I think I am going to give this a shot as I cannot go heavy on my legs because of my busted knee..fuck.. So yeah anyway that is what I will do....get the cooool...get the cool shoe-shine..

 

[juicyr6]

Has anyone experienced growth with high reps? In the range of 25-50.

NOT THAT HIGH, but i experience better growth with 10-12reps than with 5-7 reps

 

[Moen]

25-50 is a little too high for me but for legs 12-20 reps definately seems the way to go

 

[RazorCuts]

Here is a little study that was done for rep ranges and hypertrophy

Here is a breakdown of the hypertrophy caused by each rep range. [Remember, each group trained to failure regardless of RM used so muscular fatigue was equal between groups.]

High-Rep (20-28RM)
Type-I
· pre = 3894 post = 4297 (10.3% increase)
Type-IIA
· pre = 5217 post = 5633 (8.0% increase)
Type-IIB
· pre = 4564 post = 5181 (13.5% increase)

Med-Rep (9-11RM)
Type-I
· pre = 4155 post = 4701 (13.1% increase)
Type-IIA
· pre = 5238 post = 6090 (16.3% increase)
Type-IIB
· pre = 4556 post = 5798 (27.3% increase)

Low-Rep (3-5RM)
Type-I
· pre = 4869 post = 5475 (12.4% increase)
Type-IIA
· pre = 5615 post = 6903 (22.9% increase)
Type-IIB
· pre = 4926 post = 6171 (25.3% increase)

RC

 

[PHIL HERNON]

DIEZEL

Has anyone experienced growth with high reps? In the range of 25-50.

You are a vet on here. You have been down this road before and tried many different things. Progressive resistance builds muscle, do not make it that complicated. Train to failure. Do not over train. If you dont have big legs by now, nothing will get them big.

 

[juicyr6]

Progressive resistance builds muscle, do not make it that complicated. .

its that simple...i say this all the time...sometimes people seem to make it so complicated but its really simple, concentrate on the progressive overlod and you will grow.

 

[RazorCuts]

You are a vet on here. You have been down this road before and tried many different things. Progressive resistance builds muscle, do not make it that complicated. Train to failure. Do not over train. If you dont have big legs by now, nothing will get them big.

Phil excellent post. Genetics again rear there ugly head.

Pick a compound movement do a set of 10 and then 5 and then do a an iso movement for a set of 12. Train the muscle 2-3x a week and this will be enough to stimulate enough hypertrophy that your genetics will allow for. Cut and Dry.

RC

 

[jig]

Don't know. I have never used 25-50 reps before. Good question. I bet it would be brutal! Lactic acid burn like a bitch! Interesting to say the least. Let me know how this goes DIEZEL.

Jig

 

[Ashop]

Has anyone experienced growth with high reps? In the range of 25-50.

I think in certain phases of training this type of training has its place.

 

[cannibal]

I'll let you know in 6 weeks
Did a set of high rep squats (40x100kg) yesterday, after my heavy sets, legs killing today.
Have always done heavy (for me) squats, and legs have stayed small, so after 12 years gonna do some high reps (20-40) for a while and see what happens, they cant get any smaller!

 

[DIEZEL666]

You are a vet on here. You have been down this road before and tried many different things. Progressive resistance builds muscle, do not make it that complicated. Train to failure. Do not over train. If you dont have big legs by now, nothing will get them big.

Phil, you've seen my legs. They're not in your class, but they're not small either. I'm asking because I was reading the big beyond belief book again and I noticed in phase 2 they recommend ridiculously high reps at the beginning of the week. I was curious if anyone had ever experienced this themselves and what they got out of it. Thanks for the help.

 

[PHIL HERNON]

Again

Phil, you've seen my legs. They're not in your class, but they're not small either. I'm asking because I was reading the big beyond belief book again and I noticed in phase 2 they recommend ridiculously high reps at the beginning of the week. I was curious if anyone had ever experienced this themselves and what they got out of it. Thanks for the help.

You do realize that the guys that wrote that book (Leo Costa) got busted for steroids. Its not about high or low reps, but I thought you already knew that. Sorry to have offended you.

 

[STEVO 47]

For years I've tried everything. The only muscle that will respond
to high reps is calves period. Overtraining the muscle won't do shit
to make them grow. The calf is the only muscle geneticly made
for such type of work. If you can't grow after 8 reps then change your exercise.
This is what I've learned after a lot of reading and exper.

 

[Future]

Actually gastrocs respond better to the 6-8 range while the soleus responds better to higher reps.

In all things variety is nice. I would never be so varied that you dont show some real consistency in your rep/weight schemes. Make a goal for a few weeks then mix it up.

Example:

Squat:
405x8-10 ws week 1 **you hit that goal then bump up the weight 10 pounds and try to get the 8-10 scheme. Do that for 3 weeks. Then pick another scheme to go for which would most likely be lower reps. Then after a few weeks in the 6-8 scheme try maybe 4-6 for 2-3 weeks. Then go to maybe 3 -5 weeks of foreced rep squats.

Variety works.

 

[DIEZEL666]

You do realize that the guys that wrote that book (Leo Costa) got busted for steroids. Its not about high or low reps, but I thought you already knew that. Sorry to have offended you.

Phil, I wasn't offended, just asking a question. I understand what you are saying though. I do appreciate the help.

 

[casper78]

vulgardisplay...

feel free to chime in here big dawg. yours is unique and obviously works. care to share with the class?

 

[pumpputnam]

You are a vet on here. You have been down this road before and tried many different things. Progressive resistance builds muscle, do not make it that complicated. Train to failure. Do not over train. If you dont have big legs by now, nothing will get them big.

Well said Phil. Your training a different muscle fiber and if you continue this for too long you will eventually train your muscles to be weaker(strength wise) and they won't be as big as your telling them that they don't need to be because you aren't lifting as heavy. Every so often is okay assuming you wish to increase the edurance a bit but stick with what Phil said. I hardly EVER do high reps.