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IS IT HIGH OR LOW REPS?
Low reps are heavy weights performed for repetition's of 4 to 6. High reps are medium to light weights used for reps of 12, 15 or more. Heavy weights can be done for high reps (like high rep heavy squats) but this is considered "heavy work".
You should perform both kinds of training, sometimes even perform each exercise using both heavy and light weights, for high and low reps. For the most part, you will train with a combination of both rep schemes.
Examine the average power lifter physique,the athletes doing 5 sets of 5 reps. Their muscles always look thick and dense but lack shape and separation. Look at a person who follows a system of 12-reps or higher. They have a nice healthy toned appearance to the muscle but usually lack mass. High Rep exercises will change the appearance of the muscle because the capillary count is much higher. The answer is to use both types of rep schemes. Each contributes to the overall size and growth and appearance of the muscle.
Developing muscle is a two way situation (rep wise): (1) LOW REPS: building muscle fibers by increasing resistance to overcompensate for future stress and (2) HIGH REPS: developing more capillaries and nerve pathways to feed the new growth. You must perform high and low rep training (over time) to maximize your potential.
Your workouts must encompass training habits that maximize stimulation to encourage growth on both fronts. Actually, after a preliminary warm-up set (or two or three warm up sets), you can stimulate regular muscle fiber growth with one or two good sets, as Mr. Olympia, Dorian Yates has frequently explained (It is about intensity and heavier weights for Dorian). But capillary growth, only results from performing multiple sets, usually incorporating the use of fairly high reps.
High rep training is important: It builds up a base of "muscular endurance" for the following weeks of heavier training. It prepares the joints and muscles for the heavier training to follow. After a week of 15 to 50 reps on bench for 4 to 5 sets, sets of 6 reps feel easy (no heavy breathing) no matter how heavy they are.
Low reps are heavy weights performed for repetition's of 4 to 6. High reps are medium to light weights used for reps of 12, 15 or more. Heavy weights can be done for high reps (like high rep heavy squats) but this is considered "heavy work".
You should perform both kinds of training, sometimes even perform each exercise using both heavy and light weights, for high and low reps. For the most part, you will train with a combination of both rep schemes.
Examine the average power lifter physique,the athletes doing 5 sets of 5 reps. Their muscles always look thick and dense but lack shape and separation. Look at a person who follows a system of 12-reps or higher. They have a nice healthy toned appearance to the muscle but usually lack mass. High Rep exercises will change the appearance of the muscle because the capillary count is much higher. The answer is to use both types of rep schemes. Each contributes to the overall size and growth and appearance of the muscle.
Developing muscle is a two way situation (rep wise): (1) LOW REPS: building muscle fibers by increasing resistance to overcompensate for future stress and (2) HIGH REPS: developing more capillaries and nerve pathways to feed the new growth. You must perform high and low rep training (over time) to maximize your potential.
Your workouts must encompass training habits that maximize stimulation to encourage growth on both fronts. Actually, after a preliminary warm-up set (or two or three warm up sets), you can stimulate regular muscle fiber growth with one or two good sets, as Mr. Olympia, Dorian Yates has frequently explained (It is about intensity and heavier weights for Dorian). But capillary growth, only results from performing multiple sets, usually incorporating the use of fairly high reps.
High rep training is important: It builds up a base of "muscular endurance" for the following weeks of heavier training. It prepares the joints and muscles for the heavier training to follow. After a week of 15 to 50 reps on bench for 4 to 5 sets, sets of 6 reps feel easy (no heavy breathing) no matter how heavy they are.
