High Rep Workouts

[^mR.]

Hi guys i have been training for quite a while now on the same workout
lifting heavy for 3 set 8-9 reps per set and 1 warm up set but i thought i might give some high rep workouts ago.

One of my friends is doing a 5 set 15 rep workout atm and swears by it.

I tried a leg workout like this yesterday my legs are really sore today but i can't really tell if its lactic acid build up or muscle soreness.

What are your thoughts ?

[badstone]

Some times you have to mix things up a bit I change back and forth to keep the muscles guessing. I think its a good idea.

[herm]

Originally Posted by ^mR.

Hi guys i have been training for quite a while now on the same workout
lifting heavy for 3 set 8-9 reps per set and 1 warm up set but i thought i might give some high rep workouts ago.

One of my friends is doing a 5 set 15 rep workout atm and swears by it.

I tried a leg workout like this yesterday my legs are really sore today but i can't really tell if its lactic acid build up or muscle soreness.

What are your thoughts ?

you can have the best of both worlds with drop sets.

What I'm doing these days is 5-6 reps (100% failure)with a 45 and a 25 on each side,
then as quickly possible, strip off the two 25s and do reps with that till failure.
Try four sets of those with as little rest as possible in between.

Check out my wheels on this site before and after on oct 31

Good luck, bro,

Herm

[zidane9979]

high reps are good for mixing it up and leaning out already present muscle.. but to build muscle at a high rate you need heavy weight... so a high rep workout for 6-8 weeks is a great idea but for 12-16 weeks , not so much..

[badstone]

Originally Posted by zidane9979

high reps are good for mixing it up and leaning out already present muscle.. but to build muscle at a high rate you need heavy weight... so a high rep workout for 6-8 weeks is a great idea but for 12-16 weeks , not so much..

Yes the high rep for 6-8 weeks helps build them capillaries up to maximize the blood flow to the muscle.

[^mR.]

Thanks guys ima give it a go.

[Action]

As the others have said, changing things up to shock the body into growth is the best thing that you can do for growth. Stick with it for awhile then change it up again. It's funny though...Sometimes all it takes is a little tweaking of something to fool your body and trick it into growth.

[^mR.]

Instead of making another thread what do you guys think about training after the cycle. What i mean is sound you tamper off a little bit untill your own test levels and such are normal again or dosn't this matter if you run a good PCT ?

[davidbl769]

Originally Posted by ^mR.

Instead of making another thread what do you guys think about training after the cycle. What i mean is sound you tamper off a little bit untill your own test levels and such are normal again or dosn't this matter if you run a good PCT ?

for me i continue to bomb my body. there are times where i'll take a whole week here and there to train a little lighter or even take a week off, so i do't get burned out.

[Under-Radar]

Originally Posted by ^mR.

Instead of making another thread what do you guys think about training after the cycle. What i mean is sound you tamper off a little bit untill your own test levels and such are normal again or dosn't this matter if you run a good PCT ?

Okay lets look at a few senarios. First whether you do high reps or low reps; both have it plus. remember humans have fast twitch/ slow twitch muscle fibers. and some cultures have 1 more predominate than the other. its usually genetics and culture that determines which you would have.

Instead of going into what does what and what workout you should lean towards. i will submit a article to demonstarat to you what is the best for each group of fibers. that way you can determine you approach to you workout.

READ ON BROTHA..........

Fast and Slow Twitch Muscle Fibers
Does muscle type determine sports ability?


Fiber Supplements
Are you a better sprinter or distance runner? Many people believe that having more fast and slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training.
Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. This shortens the muscle and causes muscle contraction.

It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers.

These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fiber types. On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement.


Slow Twitch (Type I)
The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.

What Causes Muscle Fatigue?

Fast Twitch (Type II)
Because fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.

Type IIa Fibers
These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb Fibers
These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest.

Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong. Olympic athletes tend to fall into sports that match their genetic makeup. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers.

Are Athletes Born or Built?

Can Training Change Fiber Type?
This is not entirely understood, and research is still looking at that question. There is some evidence showing that human skeletal muscle may switch fiber types from "fast" to "slow" due to training.

These studies and journal articles offer more insight on muscle fiber research:

High-Intensity Training and Changes in Muscle Fiber

Nature vs. Nurture: Can Exercise Really Alter Fiber Type Composition?

Effects of Endurance Training on Muscle Fiber

What can I do to improve my performance?

Keep in mind that genetic differences may be dramatic at the elite levels of athletic competition. But following the principles of conditioning can dramatically improve personal performance of a typical athlete.

With consistent endurance training, muscle fibers can develop more and improve their ability to cope with and adapt to the stress of exercise.


Is fiber type the number one factor that makes an elite athlete elite?
Fiber type is part of a great athlete's success, but it alone is a poor predictor of performance. There are many other factors that go into determining athleticism, including mental preparedness, proper nutrition and hydration, getting enough rest, and having appropriate equipment and conditioning.

[powerman]

Originally Posted by pushpapal.singh

Everone has their limit. If your muscles are feeling fatigue in 8 to 9 reps then there is no need for more reps.

Hey pushpapal how bout a proper introduction from your self with some personal stats bro?