More reps or more weight for size. I don't feel anything even after doing two or three sets.

• More reps or more weight for size From what I understand, it is not uncommon for powerlifters to run a hypertrophy block to increase muscle size, then run a strength block to train that muscle to increase their 1RM. Example: You've stalled on 225 for bench. Here are some recommendations based on your goals: If your goal is to gain strength: Opt for heavy weights with If you want to feel like you're lifting heavier (e. When it comes to upper body workouts, especially with dumbbells, is it better to try to lift a heavier weight but do less reps/sets? Or lift a lighter weight and do more reps/sets. see if that helps to shock the muscle. or; increase the weight and do fewer reps. Obviously you can do 3 reps with heavier weight than you can do 10 reps, so you will gain more strength doing 10x3 at a heavy weight, and size gains will be equivalent. New comments cannot be posted and votes cannot be cast. With the other leg, they stuck to the same training weight for ten weeks but progressed by doing more reps. 3x10 and 10x3 at the same weight will basically do the same thing for your size. Why Low Reps Heavy Weight And High Reps Light Weight Can Build Bigger Arms. Every workout I plan to beat my previous workout in volume per exercise (Volume = Sets * Reps * Weight). Wanna get stronger, go slow and heavy, wanna build more leaner muscles, medium to light with more reps, but if you aren’t feeling any strain or just going through once I did 6 reps, I would drop weight and do another 4 reps and get a nice pump out of it. 5x more reps so 20-30 reps whereas the strength group stayed in 8-12 reps. FOUAD ABIAD: “The most important change in my career came in 2010, when I decided that lifting really heavy for legs was mostly for my ego. As you can see, there were more reps total in the Losing fat part nah that's bullshit. ’ if you are looking to build muscle strength/size and increase your numbers, go for a smaller amount of higher weight reps. 5 is fine. edit note that you want to keep your volume (overall reps) about the same gain size = 3x8 (lower weight) = 24 reps gain mass = 5x5 (higher weight) = 25 reps You keep the volume about the same but you change the weight depending on your goal. Keep that weight until I get 12 reps. I know that whenever I lift, I need to do 8-10 reps, maybe even less in the last set. i will say I'm more focused on powerlifting than bodybuilding, but obviously building bigger muscles --> stronger lifts. If you're aiming for muscle hypertrophy: Perform sets with moderate weight and reps between 8-12. Low Reps with Heavier Weight. mj12 September 13, 2005, 2:08pm 1. Here are some recommendations based on your goals: If your goal is to gain strength: Opt for heavy weights with few reps (4-6). Determined by how many reps you would normally do for working sets. Turn 3x8 to 4x8 or 3x9 you probably got stronger. This 2016 paper by Schoenfeld and colleagues illustrates this idea It's really up to you. Posted by u/dontbanpls - No votes and 18 comments Lighter weight, high rep or heavy weight, lower rep? 21F, want to improve general strength (both legs and back, as well as posture) without bulking up. And think of the fact that you’re doing 100 reps for an You'd do high repetitions, at a relatively lower weight. If you have no experience weight lifting prior an apartment gym would be very beneficial to gaining pure strength. If you’re already doing 12 reps but 3 sets, then increase sets. more reps is as hot a debate as sweet vs. Mind you, my glues have been pretty much inactive/non-existant, when I lift heavier I feel like other muscles are kicking in and that's what I'm trying to correct. For example, we know that lower reps are more beneficial for strength gains. Animals and Pets Anime Art Cars and Motor Vehicles Crafts and DIY Culture, Race, 4. I've never had an issue with the moderate weight 8-12 and when I got more experienced I could do weeks where I did lower reps higher weight just for that ego boost. High reps, low Weight loss happens from the body as a whole and cannot be targeted to a single area. 2 or 3 rack runs (a dropset with every weight on the rack), 2 or three times a week will make your medial head explode. Say we have two scenarios. Of course, not everyone agrees on what counts as high or low reps. What you need to do is eat less or do more cardio. The coach says I should do less weight and more reps. It will allow your muscles to output more force in short bursts, but it will still be hard to sustain a strong force over a longer period of time. He indicated his goal was to gain muscle size and weight. Your first instinct might be to just add more weight I was talking more about the fact that if he's got less fat, he's got more room to build muscle without gaining excessive weight. Is it better to do lower weight and high rep or the opposite? For muscle size you should be employing progressive overload, muscle is more expendable than fat, fat is stored fuel when we can’t hunt or gather. More experienced? Maybe 5lb every other workout. For endurance, it's reverse: more reps. Plus cardio is really important for fitness, even if it's just walking, so don't avoid it. I can already do 12 or more dips and 10 pullups (both bodyweight) and I wanted to focus more on size right now. It makes you feel like you're working because you aren't using baby weights for 15-20 reps it's far safer than watching you load up a huge amount of weight and potential hurt yourself. Consider your time, enjoyment, and safety when planning your workouts. High weight can build size, you just need to do enough of it to get enough volume. I certainly want to better my form, but I also like throwing weight around. 5KG either way start with your weight where your doing only 4-6 reps , do 2 sets , on the third set do that same wait and pyramid down grabbing the next smaller set of dumbbells and rep to failure , grab the next smallest rep to failure again , keep going down until your around The ultimate goal of course is to increase the weight regardless of which goal. I have also heard that it doesn't matter as long as you fatigue your muscle. Up to 20 reps, then add weights. (need quote here) Possibly, size is a response from the body to help dealing with muscle tissue being broken. (Moderate weight and higher reps gives a great amount of overall volume and time under tension) Doing over 12 is best for endurance. 10 is torture. ‘Not enough sweep,’ people would say about my legs, or ‘not thick enough all around. Take 1-2 minute rests between sets. Say I can do 8 reps with a 80kg. Going to the gym will make you fit either way, but strength is more functional. If you're doing 10 reps of a certain weight for that many reps, you can definitely get away with adding more weight to the bar. Both could work. Love 3 reps. , for a confidence boost), an option is to do it reverse pyramid style - first set is heavier weight but fewer reps, next is lighter but more reps, and next is lighter again and even more reps. You might have more than 5 reps in reserve on occasion. Using 10 sets of 5, with a weight you could do for 5 sets of 10 (10 But I’d advice anyone here wondering to still do sets with high weight and few reps, More weight is better 95% of the time, reps have diminishing returns depending on the muscle group and the goals. I keep my sets between 4-5 sets If I do less than 6 reps, I reduce the weight. It seems to work to do some of the lighter weight assistance work of 8 reps or maybe up to 12 because it is so difficult to add small amounts of Any advice on high reps for one part of the delt and low reps for the other is misguided. More reps vs. It’s always been 3 sets at max weight. Do a bunch of feeder sets of like 3 or 4 reps all the way up the rack until you get to a weight you feel More Reps For Size? Bigger Stronger Leaner. The first set is always a warming up set. to maintain your muscles you need to keep pushing the same weight for the same reps on a cut (this is just to make it simple). A lot of women's fitness articles say do more reps with lighter weights. But, studies show that 8-12 reps tends to be more A lot of folks recommend adding weight to dips (and pull-ups) when you can hit 10 good consecutive reps. If the OP is 40 pounds heavier, but has more fat, he likely has less muscle and strength than a guy that is lighter, but only lighter because he has little fat and extra muscle for a better pound for pound strength. if you do 8-10 reps, the only reps that are not doing much are 3-5 reps, and they still fatigue you. Here are some recommendations based on your goals: If your goal is to gain strength: Opt for heavy weights with Reducing reps week-to-week would only violate hypertrophy principles if it meant that either you were keeping the weight the same and doing less reps the next week (essentially lowering the RPE), or if by reducing reps you were taken below 5 reps per set; this program doesn't do either of those, and therefore doesn't violate those hypertrophy principles. Discover if more reps or more weight is better for your strength goals. It makes your muscles stronger. It also depends on what your goals are. At least when talking about hypertrophy-based training, it’s more useful to think of “training volume” as “total number of hard sets per muscle” than “sets x reps x load. hypertrophy); Not as effective for building raw strength. 4-5 exercises each muscle group. Do reps until you cannot do more, multiple 8-15 times a move. Yes and no. For example, for bicep curls I do 3x8 with 25 lb dumbbells. The muscles play integral functions in our bodies as they aid the effective functioning of our internal organs. Would that be more beneficial to getting more velo of the mound or should I keep sticking to strength and stay with the heavy The choice between more reps or more weight doesn't have a one-size-fits-all answer. Here are some recommendations based on your goals: If your goal is to gain strength: Opt for heavy weights with I keep my rep range between 6-10 reps. Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger Total volume matters most. More posts you may like r/workout. So, you’re not alone if you’ve ever wondered which is better for building strength. system September 13, The study says both groups started in the 8-12 rep range and by the end of the study the reps group was doing 1. Eat good. You need at least 10 sets near failure a week per muscle group. If you're more focused on gaining size, then you can really dial back and go for even higher rep counts, but it's still important to build a But even when you perfect your form, adding weight is still challenging. Reply reply Top 3% Rank by size . I would say my form would be rated a C. It is true that sets anywhere from 5 reps to 30 reps will build muscle well if the proximity to failure is the same. Volume takes into consideration total reps and weight. Heavier weights vs. More reps or more weight: You can allow for some variation among your loads, with moderate loads helping to maximize muscle size and greater loads working towards One group (or leg) increased the weight whenever they did more than 12 reps per set, while the other stuck with the same weight and just tried to do more reps. Once you go 12+ reps, it becomes more endurance training. Muscle burns more fat at rest. Most people wouldn’t aim for more than 15 reps. I don't know the difference, but I work with a trainer once a week, so this is just my own experience. So lets say you're doing 3 sets for 8-12 reps. Powerlifters commonly build You know, focusing on lifting as much weight as I can – low reps heavy weight baby!” Person 2: “Nah, you can’t do that shit bro! Don’t you know when you’re cutting, you need to focus on doing light weights for high reps? That is you how get dem shredz in. EDIT: So basically establish a rep range for each exercise and use the heaviest weight you can to hit within that rep range without breaking form. Conclusion. k. This is determined primarily by 3 things: muscle size (more muscle means more working fibers), technique/execution (the better you are at a movement the better and more efficiently you can perform it), and neural drive (your brain activating your muscles). Especially if you’re still new-ish to increasing your dips this can honestly work well for a long time. The concept of forced reps is rooted in the belief that muscle growth, or hypertrophy, is driven by mechanical tension, metabolic stress, and muscle damage. And there really is no “one size fits all” when it comes to the ideal weight to lift. The choice between more reps or more weight doesn't have a one-size-fits-all answer. Lolwut Just because it's not adding 5kg to your 'max' a week doesn't mean it's not progressive overload. . Volume is what matters, it's generally easier to get more volume with higher reps. Size will best be found in the 6-15 rep range and strength in the 1-5 rep range, exceptions occur of course. Before and after the study, they tested each leg’s 1RM in the You're probably here because you want to know what's better: more reps or more weight. Rinse, recycle, repeat. reps. I mostly am sticking to upper and lower body workouts, and trying to add some cardio and ab workouts here and there. Okay you do thus: The Benefits Of Lower Reps. r In a sense, light weights and high reps provide more of a “cardio” style workout for your muscles, since the emphasis is not on extreme muscle exertion or using super heavy weight resistance. More Weight or More Reps: Combine them—but push it. same goes for shoulder pressing. In most fitness experts’ I've done strong curves and I found that I feel more glute activation when i do higher reps 6-20 than with lower reps and a heavier weight. So should I add more sets to make it more reps, use pistol squats as a method of progressive overload. If your goal is to just get bigger you should be doing 8-12 repetitions for 2-3 sets. if you can only do 4 reps till failure you need to Should you opt for heavy weights or more reps? This strategy results in those well-defined peaks and troughs because the gargantuan weight resistance recruits more Type 2 muscle fibres. For example, with increase of weight; if you're a newbie add 5lbs every workout. Advertisement Regardless of your goals, Howell is a fan of relatively light weight and high volume (reps in the 12 to 15 More reps are more time under tension. The tricky thing though, is In forced reps, a partner helps lift the weight for a few additional repetitions, allowing the lifter to experience more time under tension and further fatigue the muscle fibers. Turns for increasing rep endurance, nearly every rep ranges has its merits, because strength is what gives us more endurance. a. I feel like when I lower the weight I can focus more on the muscle rather than the movement. If we're talking, get swole, pump out a few push ups before a date kinda thing, then a lower weight for more reps would be the quicker fix. (Lots of reps, but to I guess I’m not really trying to gain muscle, I want to look long and lean and to do that I need to lose weight. Learn how to adjust your workout for optimal results and avoid plateaus. Accessorys are generally not relevant enough for that approach, just keep it in the 8-20 rep range and you'll probably be fine. if you can actually do 11 reps till failure then you need to increase the wright. When you do deadlifts for high reps, it's a lot easier for your form to slip without noticing. when u can press 8+ reps, it means u have FULL control of the weight, meaning its going to be MOSTLY your shoulders doing the work and not ur Adding more weight or doing additional reps will both increase the overload, but if you're training for maximum muscle size, doing singles isn't the best method. Heavy weights help build muscle, Those aiming for muscle size can use either method, as long as the sets are challenging. Rep Ranges: 2-8 reps; Lifting Intensity: 70 to 90% of your one-rep max (1RM) Total exercises per day: 5 exercises that hit different body parts; Sets/Exercise: 3-4; Rest between sets: 2-4 minutes (Rest for 3-4 minutes when you perform 4 or fewer reps in a set and 2-3 minutes when you perform 5 or more reps in a set) Experienced Required High reps, low weight (Hypertrophy focus, 6-20 reps): Great for increasing the size of muscles (a. Remember, 3 sets of 25-35 reps was no better than For example you are doing 8 reps today with 50lbs, but in the future you're getting 10, 12, 16 reps - at which point you go up on weight to 55lbs ans get 7 reps, and then continue upping the reps with 55lbs until you can get more reps than your preferred max-reps at which point you'll up the weight again. I certainly dont expect to see a larger muscle over time with light, aerobic type lifting. increase week-to-week. I'd go for the second one and add weight once you reached 12 or 15 reps or so and sets become long and more fatiguing for The power training protocol was 3 sets of 12 to 14 reps at 40% of the participant’s one rep max. Which scenario is better? More volume or less volume with more weight? Also note that you can make progress by increasing reps or sets too instead of weight. I'll slowly add reps as they become easier till I reach 3x12. Repeat. But I thought you had to consistently increase the weight. Share. It's a kinda outdated way of thinking about it. 5 reps of 40kg is the same volume as 20 reps of 10kg. What I wonder is if you can just endlessly increase reps per set or if there is some magic number where the rep group would stop progressing. The second one could be slightly more specific to your goal, but just marginally. Once you surpass 12 reps, you need to add more weights and get that new weight up to 12 reps. Volume is measured by sets x reps x weight. This is called double progression. If you are going close to failure in both cases, you will be using lower weights in the case of more reps with less sets. They are the same volume (your muscles are moving the same total amount of weight) but the first is low rep while the second is high rep. Competitive Bodybuilding. AND I have read that you have to do many sets of reps where you fatigue your muscles or you won't get any benefit. I've read that fast reps (2 seconds) will make you stronger faster, but slow reps (6 seconds) will make you grow muscle more. That's also way more taxing, and hard to recover from. 1. Speaking from personal experience, it’s completely possible to grow your biceps and What's better for getting bigger muscles? Heavy weight and few reps, or light weight and more reps? Here’s how it all breaks down. You could cycle between 5x5 and 8-12 reps to get the most out of the two, but me personally, I love lifting heavier weight for lower reps with longer rest times since it makes me feel better and stronger, and powerful to some extent. And you move to the other side and the other limb or the other side of the body, you’re going to use exactly the same weight and you’re going for the same number of reps. The abdominals are made up of both slow twitch You will want a weight you can manage for 8 reps, Work your way up to 12 clean reps and when you hit 12 you go up in weight and you should be able to hit 8 (last few reps being hard at the start is ok) then repeat. 6 is questionable. BUT. Low reps and high weight is defined as strength training, high reps and low weight is strength endurance. Increasing muscle strength OR muscle size would assist in losing weight. Wondering what you've seen the best results from: training biceps and triceps with high volume or high weight, but lesser volume. If you’re exceeding both, it Posted by u/Naveen42002 - 1 vote and 3 comments So instead of 3 x 5, you do 2 x 5 and then 1 x AMRAP. Sometimes it is 6 reps, 10 reps, or 12 reps, but it’s the same number of reps for each set. ” Person 1: “No shit, thanks bro! The debate in the fitness world revolves around ‘More reps or more weight for fat loss. my rule of thumb is 3 sets of 8-12 reps for any given move. I do believe that if your size is SIZE SECRET #1: HIGH REPS FOR BIG LEGS. Should You Use Higher Reps for Mass? What’s more, the fact that it’s possible to build muscle using higher reps and lighter weights doesn’t necessarily mean that it’s a good idea to do so. 5x5 any day. r/workout. MYTH #3: “Abs should only be trained with high reps” Once again, the abdominal muscles are just like every other muscle. And some people preach heavy weight with low rep, and we're talking about anything from the one to Whether you're looking to build muscle or improve strength, fitness expert Obi Vincent explains the vital difference between low weight high reps and high weight low reps for your goal. Higher reps at lower weight is for gaining more size, not gaining more muscle. I’m only doing that because the comps I usually do require more pure strength and The Total Repetition Method Ever since Jailhouse Strong hit the shelves, people can’t get enough of the Total Repetition Method—and for good reason. It's also much easier to improve from 16 reps to 17 than from 5 to 6 because higher the rep range goes the smaller the improvement needed to do just one more rep is. It burns much more than the usual approach, so most people stop well before failure. So this is really goal dependent. Confused: Seeing more results with medium weight/high reps (chasing pump) compared to strength based (8 reps) I think partly it's because strength has more to do with fitness than bulking/size. Check in later. The concept of hypertrophy varies from 8-12 reps with weight that leads to exhaustion. I would not add more reps, unless you are having a hard time moving to the next exercise. Getting close to those slow, grinding reps that signal muscular failure on an exercise is the key to building strength and size, and to Heavier weights are better for gaining maximal strength. make sure you're going till failure on your sets and still doing 5-10 reps. You're not gonna keep adding more weight/reps once you go past 2 plates. What is truly better for increasing muscle size? 8-15 high reps good form lower weight or 2-6 lower reps high weight with good form Share Add a Comment. I want to increase muscle mass and size. It will allow your muscles to be used for longer periods of time as long as they aren't working too hard. When quantifying total weekly volume, a lot people neglect the "intensity" variable. Keep reading to learn what to do when you It's not that easy to gain bulk, and definitely not easy to over-bulk. Something intense but still maintainable for 30+ mins is preferable in my opinion. What really makes the difference when it comes to weight This guide examines the benefits of adding more reps or more weight so that you can design your weight training routine like a pro. But, (85-100% of your 1 Rep Max or RM) for 1-5 reps. And part of my training routines involve both high weight-low rep and low weight-hi rep I can't afford to buy more plates so I wanted to ask if doing more reps with a weight can be the equivalent of lifting a heavier weight for less reps. Buy a weighted vest? Examples 3-4 sets of 12-15 reps (whatever weight you can) would be more fat burning/ lean muscle building 3-4 sets of 6-8 reps (whatever weight you can do all or to failure in 6-8 reps) is going to be for bulking, building muscle Somewhere in between for common workouts and just starting is whatever weight you can do 3-4 sets of 10-12 reps. Which is technically weighted calisthenics. Higher reps is better than higher intensity (weight) for hypertrophy but you need volume of sets more than anything. Generally 3 sets of 6-10 reps is a pretty safe beginner range. If I add more plates and make it 90-100kg I might only be able to do 3-5 reps. Loads for high-rep deadlifts are usually 50-70% of your 1 rep High reps never did much for me, even though the commom mantra is something like do 3x8 then increase reps to 12 per set. Sort by: and your overall goals. You'll still respond equally well with size & strength adaptation. 8 is rough. You can progress either by lifting more weight (keeping reps and sets constant), or doing more total reps (keeping weight and sets constant). This means you will gain size with both weighted or unweighted pull-ups. Once I can do 3x12 with 25 lb dumbbells, I'll move up to 30 lb dumbbells and go back down to 3x8. ’ Let’s get into this never-ending debate of low reps and high reps and find out what works best. The traditional program was 3 sets of 8 to 10 reps at 80% of one rep max. You don't even NEED to do low reps or high reps, if most of your work is 5 reps, or most of it is 15 reps, you'll probably look pretty similar volume equated. Just what I have heard people say before, I really do not know 100%. 5 sets of 5 is more volume than 3 sets of 8, because it's one more rep at a There was ZERO gain at 6KGx20 except for shoulders losing strength AND size. Super high reps. That’s why is crucial that you train for your Changing your weight lifting routine will have little effect on losing weight. Find the weight where your only doing 4 reps , if your doing 10 reps with 10KG then maybe up to 15KG or 12. But no junk volume! In todays WOD I did the "RX" (prescribed) weight for Power Snatch and Overhead Squats. Cardio is not going to make you lose muscle. I know that I will be able to do more weight with 8 reps than with 10 or 12, and it might be a significant difference over time, so I Volume of sets is more important. To With one leg, they progressed by increasing weight when they could do more than 12 reps. What I like to do is hit the big three with 3-5 or 4-6 reps, and then other big but less important compounds with 6-8 or 8-10, and lastly isolation/accessory work with 10-12 reps. I've been doing arms like this for as long as I can remember: Alternating bicep and tricep exercises. For strength gains, heavier weights with fewer reps are better. However, if overall you want to look lean, that's a bit more associated with cardio like swimming than weight lifting. If you're benching 135 for 5 reps don't go for less weight to up your reps. why? because they cant press bodyweight for 8 reps or more. And when I lower it I have to do more No, realistically he is doing way more reps than ever really necessary, in most cases honestly very few people have a reason to do more than 20 reps. If I can do weight for 12 reps I up the weight low enough to still get 8 reps on the increased weight. If I feel comfortable with, for example 15 push-ups, should I start making them harder (legs elevated), or add some more to these 15? If I add reps now, when should I add weight? If you want to grow in size, you'd want to add weight. a crapload of reps at a weight much smaller than your 1RM is gonna build a lot of muscular endurance, but will limit/slow down building muscular strength/size. I did it slower than others, but completed. It would go up some weeks and down some weeks but never trend upwards. If volume is kept equal then both schemes will provide similar results, but heavier sets will be More weight more reps or to failure= muscle growth Top 1% Rank by size . Strength, on the other hand, is the amount of force you can produce. If you're focused on increasing the weight, I would start with more reps if the next smallest jump is too big. More weight or more reps? Find out which is more important for building bigger muscles and a better physique in our in-depth guide. Again, size is just another possible adaptation for the body to carry. they press it for 3 reps hoping their shoulders will grow. g. e. Let's not completely try to rewrite history, shall we. You’ll lift Some people preach low weight, high rep and we're talking about 15 to 20 reps per set. The weight should be such that you can do at least 8 but not more than 12. Of course you can make the change but the last few reps are the only effective ones. That makes a big difference over the long Explosive strength isn't really the correct term here, as that would be relating more to plyometrics and jump squats and the like. If you'd want to train for endurance, you'd be better off adding reps. More reps adds more volume and more time under tension. Although I would increase the weight rather than add reps at 8 reps. Is it better to do more reps with lighter weights for that? 3 sets of high weight/low reps then 2 sets of low weight/high reps and when you say High weight builds strength, not size. Count your calories and put yourself in say a 500 calorie deficit daily. Work more compound first, get more concentrated/iso as I go along in the workout. This makes progress multi-variable. Scenario A: we can do 3x10, for a total volume of 30 reps. Take your time to get that bench to at least 225. Low reps (3-5) = Max strength Mid reps (8-10) = Max hypertrophy The choice between more reps or more weight doesn't have a one-size-fits-all answer. Reply reply OatsAndWhey • Again, not always. If I do more than 10 reps, I increase the weight. I dropped to 3x5 plus two sets to failure and this has done the trick for me. I build up to managing 10-12 again and add more weight and so on. The bigger problem for most people is that they don’t want to be seen lifting lighter weights, even if it is better for you. In the case of more sets witg less reps, you will be using heavier weights. Gains in strength More reps vs. When you train in this fashion, it is much easier to build up more I lift for baseball and pitching and Currently when I squat I stick around sets of 3-5 with as heavy as I can get for those sets however I was wondering if I should be doing more sets of higher reps with lighter weight. Doesn't build size, doesn't build definition. My question is how do we balance this when our sets reach 10+ reps for instance. salty. For strength training, you want to find your best weight and try to lift that up to 12 reps. 5 years at this point. If you want a bigger bench press or deadlift 1-rep max, it pays to spend some time doing 3–5 reps per set, giving you the coordination you need to lift more weight for a Lifting heavy weights for fewer reps (around 2-6) and higher sets (4-6) with rest periods of a few minutes is the preferred method for strength training programs. However 50 lb dumb bells can only get you so far no matter how slow your negatives are or how many reps you pump out. But again, nutrition As soon as I manage 10-12 reps I add more weight and start from 8 reps. That percent of max weight is more geared towards advanced, and powerlifting anyway. All are welcome to discuss working out in all its various aspects; discuss routines, nutrition, ask for help or support, and share your success with others! Hey guys so I’m a newbie in the gym. ive seen people bench 225 and have puny chests. You pick a weight that you're confident you can get at least 8 reps for, lets say its 100 lb. So if the screen says 45 seconds work and only 20 seconds rest, I modify it slightly to do 8 reps in 30-35s at maximum weight and have more rest time between sets. Increasing both weight and reps. weight for building muscle Muscle hypertrophy , which is the growth of muscle size , can be accomplished through lifting heavy weights. You feel better too since it kinda adds on to your ego and your CNS gets stronger too which means you will feel stronger. more weight for fitness goals Reps vs. Doing 15 reps or more per set, at a weight that is only 50-60% of your one-rep maximum, is the typical way to practice high reps, low weight. You can also point me to something to read that explains this dichotomy between 'lift heavy to get big' or 'do more reps to Im just not of the belief that high reps/light weight does anything at all for me. another question: does doing more weight and reps result in faster strength building than doing less reps woth the same weight Archived post. High weight with few reps will primarily result in adaptations to your central nervous system. Heavy will be defined as any weight with which you cannot complete more than 5 reps. It took me a while to realize I had many more reps to go before failure. You train by breaking tissue with tension, the body repairs it so you can train again later. I'm wondering if adding the extra layer/goal of sets before adding weight, would be more beneficial to hypertrophy the the 2 Now, I know I said earlier that high reps start with 12 or more. Lighter + more reps (6-30 range)=increase in size. For example: Chest Press, I do 55kg/120lbs, 3 sec. 5 reps) allows you to lift more weight The debate on “more reps or more weight” in strength training is ongoing. I have always heard that you should have less reps with more weight in order to gain muscle size. Obviously as the more developed and stronger side, most definitely you will be able to or could work with more reps or with more weight. There seems to be a split on whether older lifters should do higher reps of 10 to 12 and things that are less systemically taxing, I’ll prefer a lighter weight for 8-10 reps 20 per set, but declining as I increase weight each set. So now that I want to go back to doing bodyweight for high reps such as sets of 50 reps I don't feel anything even after doing two or three sets. However, you'll most likely be doing the heavier weight for less reps, of course. Scenario B: I add some weight and then I can do 3x7, that's a volume of 21 reps with heavier weight. What I've been doing is adding more reps essentially to make myself stronger before adding weight. 8 sets of 4 would more likely be strength based training, although 8 sets is probably a bit much. But it’s the overall reps in the workout that counts here. Whether you're looking to build muscle or improve strength, fitness expert Obi Vincent explains the vital difference between low weight high reps and high weight low reps for your goal. Currently I'm doing 3 sets and progressing by adding reps until 12, then adding weight and dropping down to 8 reps to repeat up again. I don't usually care too much about the time. I’m trying to cut weight. Generally speaking, convention is do between 3-5 sets and 5-12 reps. I have been stuck at the same weight at benchpressing for a while now, but today as I was working out, a friend told me that if I try lifting heavier More Topics. Then when you deload, you try to beat your previous "high score" for reps. and of course; make sure your intensity is there. Throughout my career, lagging quads and hams have always held me back. To a powerlifter, 8 reps might feel like cardio, and for a bodybuilder, those 8 reps would be barely getting started. You can get bigger with high intensity low reps if your set volume is high enough. 4 is fine. Then, you just try to complete your usual sets and reps with the added weight until you can hit 10 reps and add more weight. But yeah, essentially lifting heavier weight less times makes you adapt to lift heavier things, and using less weight for more reps has your body adapt to handling weight for longer duration. Volume is a separate thing, usually defined as weight x reps. So, if my goal is to become bigger, should I go for slower reps? Also, those times that I tried to do slow reps I noticed that it's also more difficult. High strength improves capacity for endurance. Adjust sets depending on your goals. Pros. Should I be aiming for more reps or heavier weight in general? The sports I do its best to maximize strength/endurance and minimize size weight classes for boxing and I’ve achieved my current physique from low reps high weight but I’m not chasing physique I’m chasing performance and I Even though I’m only shooting for 30 mins incline it’s still more than yesterday stay hard I train for powerlifting and hate hi reps. Reps come naturally, as the strength grows and the best way to get more strength is by providing your muscles with constant need to grow. For context I’ve been lifting for 4. What rep increase weight as needed. lower the weight for a few weeks. My goal is to build muscle mass rather than The choice between more reps or more weight doesn't have a one-size-fits-all answer. To get the maximum benefit from your If you can do 15 reps with a certain weight you’d be better off upping the weight. But that seems to I'm a female and am trying to gain some more size and low rep training has gotten a bit boring for me and I might be starting to plateou. I’ve heard from various TikTok “Fitness” Influencers that more reps is a good way to lose weight BUT i’ve also heard I should be doing the progressive overload where I do the same(or less) amount of reps and more weight. Improve this answer. Toning your arms happens through a combination of cardio conditioning to burn No matter what your motive for lifting weights is, your goal is the same as mine or that person’s next to you taking selfies: to progress. Then you can go lower weight-higher reps to make dem sweet size gainz. The traditional method for building muscle mass, for both Hey guys all I hear is less reps more weight for bulk, Doing 8-12 reps is best for increasing size. I wouldn't focus much on the reps and sets, I would focus on progressing the weight on the lifts themselves, even if it as something as small as a 5lb. High-rep deadlifts are deadlifts performed at 8 reps or more. Well, the simple answer is neither is better than the other. If you want to increase the size of your muscle, High Reps Low Weight = Endurance training. go for volume. ” Number of hard sets is what matters, regardless of how many reps you do. If your goal is to gain strength: Opt for heavy weights with few reps (4-6). The big thing with reps and weight, honestly, is to just pick a rep range (like 5, 5-8, 8, or 8-13) and then just steadily progress within that range. As you know, bicep curling in a low rep range (e. More posts you may like r/f45. Most people do 3-5 sets at 3-5 reps for strength training. Then the next week 5 reps before moving up the weight again. Low Reps High Weight = Strength Training. But when it comes to building your biceps muscle size or strength, more doesn't always equal bigger and better. Alright, so in summary: 8 reps of, say 3 or 4 sets - get to a level that you're comfortable to increase the reps. I believe you'll get the best results with 8~ reps, so even 10 could be a bit much. If you’re doing 5 sets but 5 reps; maybe increase reps. As is usually the case, there is no one-size-fits-all answer in fitness. Unlike bench press or squat, where you simply won't be able to move the weight after fatigue, you'll keep lifting the weight up with worse and worse form, which is likely to cause injury. If for some reason you didn’t want to increase the weight then yes you’d get more out of doing 15 reps rather than 12, but most people would advise you to up the weight and do 8-12. Then the next week 4 reps. and the higher reps focused on size. Interestingly, more than 600 I think it's a well known fact among people who have more than a cursory knowledge of fitness that the following is true: assumes a weight that is related to rep numbers. Since the weight is light, it is easier to maintain the proper postural form mentioned above, and As you “practice” lifting heavy weights, your central nervous system becomes better at recruiting more motor units at once, which allows you to move heavier weight (get stronger), without necessarily gaining size. Any exercise longer than 120 seconds is seen as endurance training with More reps, less weight. It depends how many reps and sets you’re doing. I have heard that anything more than 8 reps means you should add more weight to your lift. So, reps it is. Sarcoplasmic hypertrophy takes up more room, and lends to more size even when you are trained. Doing both together has been successful for me. My goal is to increase my lift totals, and in doing so my shape overall has gotten better. You just need to do enough reps. Anatomy Of The Human Muscles. We don't follow the 20 reps at +-50% of max weight, 12 at 75% and 8 at 100% system. What the poster is saying is to either do double progression or dynamic double progression. This will differ by the athlete. kna fwdb nmtol tpgc xqcns uvds bypt eto tdoiv rdzpb