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Forum » Does low weight high rep work? [lifters GTFIH]
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Thread: Does low weight high rep work? [lifters GTFIH]

post 1658848423 03-30-2022, 03:40 PM
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Does low weight high rep work? [lifters GTFIH]

I'm getting so many little injuries these days that I'm thinking about going low weight high rep, but is it a waste of time?

Say I can bench 2 plates for 10 reps, what happens if I switch to doing 1 plate for 20 reps? And if I can squat 3 plates for 10 reps, switching to 1.5 plates for 20 reps.

Anyone tried it?
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post 1658848963 03-30-2022, 03:50 PM
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Sounds gay

Instead of doing 225, do 200lbs for reps and slowly build your way up overtime to where 225 is comfortable weight
post 1658849323 03-30-2022, 03:55 PM
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it works for size yea
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post 1658849333 03-30-2022, 03:55 PM
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Originally Posted By janglingjack⏩
I'm getting so many little injuries these days that I'm thinking about going low weight high rep, but is it a waste of time?

Say I can bench 2 plates for 10 reps, what happens if I switch to doing 1 plate for 20 reps? And if I can squat 3 plates for 10 reps, switching to 1.5 plates for 20 reps.

Anyone tried it?
Yes and it allows you to lift injury free and surgery free, for decades.
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post 1658849413 03-30-2022, 03:57 PM
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Originally Posted By janglingjack⏩
I'm getting so many little injuries these days that I'm thinking about going low weight high rep, but is it a waste of time?

Say I can bench 2 plates for 10 reps, what happens if I switch to doing 1 plate for 20 reps? And if I can squat 3 plates for 10 reps, switching to 1.5 plates for 20 reps.

Anyone tried it?
It works but it depends on how much time you want to spend in the gym? Completing 20+ reps for every compound/exercise on every set is going to take much longer than doing 6-12.


Edit: You also need to make sure your muscle is actually tired from lifting the weight and not just being generally tired cause you've turned the exercise into cardio
post 1658849483 03-30-2022, 03:57 PM
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work on improving your technique and movement patterns and internal muscle activation and stop worrying about moving X amount of weight for X amount of reps/sets and watch your injuries disappear and your size begin to increase again.

think of lifting as a means to tell a muscle to grow, that is only done by properly signalling the most muscle fibers of that muscle to grow. This is NOT weight dependent, it is EFFORT dependent withing a reasonable amount of reps(20 or under failure point). And by effort it doesnt mean your overall perceived effort, it means the actual effort of that specific muscle, i.e. the effort the glute max and glute medius need to get the last 2 reps of a hip thrust, not what your whole body can do to get you those last 2 reps.
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post 1658849543 03-30-2022, 03:58 PM
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Yes. You can still push your muscles into hypertrophy as long as you’re going into progressive overload.
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post 1658849693 03-30-2022, 04:01 PM
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I do low weight high rep stuff for shoulders and arms all the time. My traps also prefer low weight high rep.

Occasionally do low weigh high weight stuff for compound exercises, but progressive overload is the best way to stimulate growth and I don't think that's ever going to change.

If you keep getting injured, why not back off like 20% instead of 50% though?
post 1658855763 03-30-2022, 05:35 PM
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Thanks bros, I'll think more about this
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post 1658855843 03-30-2022, 05:36 PM
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Originally Posted By Jestbrah⏩
work on improving your technique and movement patterns and internal muscle activation and stop worrying about moving X amount of weight for X amount of reps/sets and watch your injuries disappear and your size begin to increase again.

think of lifting as a means to tell a muscle to grow, that is only done by properly signalling the most muscle fibers of that muscle to grow. This is NOT weight dependent, it is EFFORT dependent withing a reasonable amount of reps(20 or under failure point). And by effort it doesnt mean your overall perceived effort, it means the actual effort of that specific muscle, i.e. the effort the glute max and glute medius need to get the last 2 reps of a hip thrust, not what your whole body can do to get you those last 2 reps.
Do you mean like really concentrating on the muscle for each rep? And lifting slow and steady? Or am I misunderstanding?
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post 1658856323 03-30-2022, 05:44 PM
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I didn't have very good luck with high rep training personally. 3-8 reps on compounds and 6-12 on iso seems to be my sweet spot for growth. I tried lighter weight for a year and made very minimal gains. Went back to heavy weight/high intensity and started growing again... It seems to be genetic though, some people grow really well from higher rep training.

I put 100 pounds on my bench and my upper body grew a lot, as expected. And I never did more than 3 rep sets.

It's an age old argument. Dorian Yates vs Jay Cutler. Both training styles can work for certain people
post 1658857423 03-30-2022, 06:01 PM
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Originally Posted By janglingjack⏩
Do you mean like really concentrating on the muscle for each rep? And lifting slow and steady? Or am I misunderstanding?
extreme control, not "slow and steady" it may be slow and steady but just focus on having complete control and constant tension of the target muscle. I often will feel my actual muscle I am trying to work to make sure it is tense throughout a whole RoM. If a muscle isnt tense, and isnt pumped or warm after a set, you probably did not activate much of that muscle.
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post 1658857593 03-30-2022, 06:04 PM
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Not sure. As a lifter with a serious and lifelong shoulder injury I firmly believe that lifting less weight than you think you should with perfect form is what works. Could I rep 2 plates on flat bench and look like a mogger? Yeah, but tbh I typically rep 185 for 5x5 at a nice steady pace. I've heard the slow rep is more important than weight too.
post 1658858013 03-30-2022, 06:11 PM
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No it's all about progressive overload and increasing volume steadily over time

And by volume i mean an extra rep or two, super sets, drop sets and chit like that in your workouts

If you're benching 225 for 10 reps your gonna be pretty big since that's like a 285 bench
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post 1658858743 03-30-2022, 06:24 PM
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For a period of time, yes. Like a short period of time… a few weeks, maybe a month or two. Whatever you’re not doing is going to make you grow. But it’s not optimal.

Fixing issues that are causing your injuries will be much more beneficial in the long term.
post 1658862673 03-30-2022, 07:35 PM
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Originally Posted By SwagMorris⏩
For a period of time, yes. Like a short period of time… a few weeks, maybe a month or two. Whatever you’re not doing is going to make you grow. But it’s not optimal.

Fixing issues that are causing your injuries will be much more beneficial in the long term.
Agreed, seems like a form breakdown more than anything. Even guys who train in higher rep ranges still have to train at a high intensity to grow. Probably safer than going for 1 rep maxes but injuries can still happen despite the rep range.
post 1658862743 03-30-2022, 07:37 PM
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You start to get diminishing returns around 50+ reps
Originally Posted By x-trainer
Yes and it allows you to lift injury free and surgery free, for decades.
Again with misc repeating the same myth that heavy weight is incompatible with longevity
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post 1658871313 03-31-2022, 12:04 AM
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In this video, which is the special features in the DVD of Universal Soldier - The Return (1999) ,Michael Jai Whitetold us that...



"I go lightweight higher reps you don't wanna just a whole bunch of bulk cause it makes it harder for you to control yourself..."

and still, he has THE body.
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post 1658871403 03-31-2022, 12:07 AM
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post 1658871633 03-31-2022, 12:16 AM
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What I've learned works for me is for butt, calves and traps respond best to time under tension.

Actually a miscer put me into that regarding calves but I figured out it worked for other body parts of mine.

For example instead of doing shrugs I'll do farmer's walk.

I think it works because those muscles are under constant stress, so a bunch of reps with pauses just isn't working them hard enough.
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post 1658871803 03-31-2022, 12:29 AM
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No you'll lose gains I've done that before, perfect your technique and work around your Injuries rehab and then go back and work your way up slowly.


If your natty you have to progressively overload, heavier weight for more reps= gains
post 1658871883 03-31-2022, 12:31 AM
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I have nagging shoulder back and now recently elbow pain, lost count how many times I've strained my back, watch YouTube videos on how to fix it find information on the Internet, if that doesn't work go to your doctor
post 1658871953 03-31-2022, 12:34 AM
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Yes high reps work. Far better for joints too. Not everyone has the joint structure to handle going heavy constantly.

But you need to apply progressive overload still of course.

With every year I do more and more high rep training and also put more and more emphasis on mobility.
post 1658873263 03-31-2022, 01:39 AM
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Seems lowering the weight perfecting form and focusing on mind muscle connection is the way to go then. I guess I'll drop the weight right down and start over with this in mind and work my way back up.

I've always struggled with mind muscle connection with my back mainly
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post 1658873363 03-31-2022, 01:42 AM
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Or you could start with machine or dumbbell & then move on to bench/squat when ur pre fatigued.

No real reason to do barbell bench first apart from wanting to lift as heavy as possible on that specific exercise. You could do 3-4 sets of incline hammer strength before bench. Much safer exercise & you wont have to do 20+ reps for 200 pounds to feel heavy on bench
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post 1658873883 03-31-2022, 02:04 AM
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The key is work/time.

Try Vince Gironda 10x10. Routine 1 exercise per muscle that you want to target, 40% of 1 rep max 10 sets of 10 reps, the absolute key though is only 15 seconds rest in-between sets.

It's faking brutal.

Built more Mr Olympia than anyone else with this approach.

Its all about work/time. And how the mind recruits muscle fibers to achieve the work.

You will have doms like never before in your life.

If you get all 10 sets up the weights next time.
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post 1658874283 03-31-2022, 02:22 AM
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Originally Posted By 8eggs⏩
T the absolute key though is only 15 seconds rest in-between sets.
If you are doing sets of bench press with a 15 second rest do you even sit up between sets or stay lying down? Do you let go of the bar or keep holding it?
post 1658874823 03-31-2022, 02:49 AM
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Originally Posted By Kewbrah⏩
If you are doing sets of bench press with a 15 second rest do you even sit up between sets or stay lying down? Do you let go of the bar or keep holding it?
Stay laying down on bench and stretch. Count it out in your head "thousand one, thousand two"

Srs...this is the secret to all the Golden Era
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post 1659077623 04-04-2022, 02:13 AM
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So I did incline bench at the weekend with 60lbs plus bar and did 4x12 sets real slow with focus on the muscle tension and today I have doms in my chest. I literally can't remember the last time I had chest doms.

Is this real life? Is this actually more effective than me throwing up 2 plates for reps with chitty form?
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post 1659078273 04-04-2022, 02:49 AM
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doesn't matter.. if you are sore for 2-3 days you are working out your muscles greatly
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