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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 1659078363 04-04-2022, 02:54 AM
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Originally Posted By janglingjack⏩
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?
I started doing this a week or so ago and started getting dom's too

lowered all weight by 20-40% and focused on perfect form, emphasized going slow and feeling the burn, added another set to each exercise as well

can't remember the last time I had doms before this either
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post 1659078413 04-04-2022, 02:58 AM
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#32
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Originally Posted By janglingjack⏩
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?
Try the Vince Gironda 10x10 method, mind blowing, 40% of 1 rep max, 15 seconds rest in-between sets. Not slow and not fast reps, feel them , feel the muscle you want to work.

Absolutely brutal.
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post 1659078433 04-04-2022, 02:59 AM
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Originally Posted By xbluexhawkx⏩
I started doing this a week or so ago and started getting dom's too

lowered all weight by 20-40% and focused on perfect form, emphasized going slow and feeling the burn, added another set to each exercise as well

can't remember the last time I had doms before this either
It's insane. I was doing about 4 seconds up 4 seconds down and the last couple of reps were killers, but this must be the future of lifting. Only problem is it means more time in the gym.

I also did the same technique the bicep curl machine and have bicep doms too. I can't remember the last time I felt it in my biceps the next days. This is going to change our lives. Also no chance of injury with these pussy weights
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post 1659078463 04-04-2022, 03:00 AM
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Originally Posted By 8eggs⏩
Try the Vince Gironda 10x10 method, mind blowing, 40% of 1 rep max, 15 seconds rest in-between sets. Not slow and not fast reps, feel them , feel the muscle you want to work.

Absolutely brutal.
I read up on that after you posted the other day. My body is not ready for that punishment yet!
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post 1659079283 04-04-2022, 03:38 AM
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Originally Posted By 8eggs⏩
Try the Vince Gironda 10x10 method, mind blowing, 40% of 1 rep max, 15 seconds rest in-between sets. Not slow and not fast reps, feel them , feel the muscle you want to work.

Absolutely brutal.
I did that with squats and couldn’t walk for a week. I was walking like and old man and Getting off the toilet was so hard…. I have a standing desk at work and had to stand the entire time because I was in so much pain.

It paid off. My quads and flutes were encouraged and could see the veins and fibers sticking out. It was so damn hard to finish those sets; I dreaded leg days for the time I was doing it.
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post 1659079413 04-04-2022, 03:43 AM
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you can get experience of pain from picking up a pencil from the floor.
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post 1659086793 04-04-2022, 07:42 AM
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Originally Posted By Jestbrah⏩
This is NOT weight dependent, it is EFFORT dependent
This was really my big aha! moment

Whenever I feel like I'm stalling on a particular lift I kno I have to up the intensity of the training
While working with near maximal weights in the 1-3 range might feel pretty fukkin intense, it's not nearly as much so if I'm taking 5min+ breaks between sets as compared to the 10x10 stuff mentioned above with very minimal recovery time

Intensity has always been the driving factor in my progression. Reps/Sets/Weight are all pointless without high effort
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post 1659087693 04-04-2022, 08:03 AM
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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.
Originally Posted By Jestbrah⏩
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.
All of this.

Learning how to properly load the target muscle through the full ROM is going to drastically reduce pain/injuries. I'd suggest watching videos of Nick Walker training. His tempo, technique and form are great. Yes, he's obviously geared to the gills, but that doesn't take away from his technique. Every rep he does is smooth, controlled and hitting the target area.

I typically aim for two all out sets of 10-12 reps (not including warmups). I use the same weight for each set, the second one will be less reps than set 1 if I did it right.

This rep range allows me to use a pretty good amount of weight, but still control the reps extremely well. For Legs I do go 10-20 depending on the week, same principle as above.
6'1 - 240lbs

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post 1659090693 04-04-2022, 09:04 AM
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Originally Posted By BulkingIsHard⏩
You start to get diminishing returns around 50+ reps



Again with misc repeating the same myth that heavy weight is incompatible with longevity
No it was my experience as a lifter for over 2 decades and trust me i have tried it all.
Imagine perfect form and slower reps and no injuries until i went super heavy.

torn tricep( heavy pushdowns), rotator cuff/shoulder problems(doing 405 for 3), strained achilles tendon on seated calf raises (8 plates)
no bueno!
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post 1659091553 04-04-2022, 09:25 AM
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I do kind of medium weight to failure. The goal is to hit failure regardless of how many reps. Of course if I can lift the weight 12+ reps I go heavier, but I no longer lift as heavy as I did 10-15 years ago due to my neck and back.
post 1659091743 04-04-2022, 09:30 AM
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It works for size, all I do is high rep stuff, up to 300 reps, it's brutal though, but it works
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post 1659091853 04-04-2022, 09:34 AM
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IMO high rep sets can work as long as you are taking them close to failure, doesn't have to be all of them. The problem however is, most people dont keep pushing thru/past the burn phase that often comes with higher rep sets and they stop more reps from failure than they have in the tank.

Eventually as you get older your workouts are really just maintenance. I think many lifters dont understand that concept and are getting injured trying to always move 5 more pounds, when the ROI for that doesnt really exist.
post 1659091973 04-04-2022, 09:38 AM
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Originally Posted By x-trainer
No it was my experience as a lifter for over 2 decades and trust me i have tried it all.
Imagine perfect form and slower reps and no injuries until i went super heavy.

torn tricep( heavy pushdowns), rotator cuff/shoulder problems(doing 405 for 3), strained achilles tendon on seated calf raises (8 plates)
no bueno!
You don't just "try" going "super heavy". Your body needs to adapt to the load and even still you need to properly manage stress and recovery. Yes, deciding to go from 5 sets of 275 x 12 to a powerlifting style rep scheme with a top set of 405 x 3 @ 95% RPE is going to get you injured. Yes, lifting at 95% RPE for weeks on weeks is going to get you injured.

That's why tons of juiceheads who colab with Larry Wheels injure themselves, while plenty of smart/longterm natty powerlifters have lifted heavy their entire lives. There's a 150lb twink asian dude on YouTube (ufpwrlifter) that has lifted 3+ plates for low reps at the gym for 2+ decades. Unless you have some pre-existing injury or have been on vitamin s for your entire life then it's completely possible for your body to switch and maintain different training styles.
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post 1659092033 04-04-2022, 09:38 AM
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#44
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And as a natural lifter we reach a point where we hit our peak/max.
There is a reason why Lance Armstrong, Tiger, Barry Bonds, and many others got "help" for their worn out body parts.
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1659092163 04-04-2022, 09:42 AM
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Originally Posted By BulkingIsHard⏩
You don't just "try" going "super heavy". Your body needs to adapt to the load and even still you need to properly manage stress and recovery. Yes, decided to go from 5 sets of 275 x 12 to a powerlifting style rep scheme with a top set of 405 x 3 @ 95% RPE is going to get you injured. Yes, lifting at 95% RPE for weeks on weeks is going to get you injured.

That's why tons of juiceheads who colab with Larry Wheels injure themselves, while plenty of smart/longterm natty powerlifters have lifted heavy their entire lives. There's a 150lb twink asian dude on YouTube (ufpwrlifter) that has lifted 3+ plates at the gym for 2+ decades. Unless you have some pre-existing injury or have been on vitamin s for your entire life then it's completely possible for your body to switch and maintain different training styles.
Well i didn't do that, a jump, my training partner and i went methodically and systematically over time.
He checked the form, gave spots, we warmed up and things still happened.
I am not against heavy lifting, just old enough and experienced enough to know it isn't for my shoulders at this stage.
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1659092273 04-04-2022, 09:44 AM
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So while I still lift heavy on bench, squats, and OHP my main focus these days is good solid accessory movements focusing on form. In my early 20s I could get away with lifting heavy all the time and usually avoid injury. These days my job is very physical at times and I have to focus on staying injury free
post 1659093153 04-04-2022, 10:02 AM
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15-10 rep range goat range.
post 1659094353 04-04-2022, 10:23 AM
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#48
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Yes. Studies show that using as low as 30% of 1 rep max with high reps still results in hypertrophy. But no matter how light the weight, when you do high reps, the problem is that it causes wear and tear on the joints in the long run.
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post 1659094733 04-04-2022, 10:28 AM
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Scientifically, all sets taken to failure from 4-30 will have the same hypertrophic effect, again, as long as to near failure
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post 1659095023 04-04-2022, 10:33 AM
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try men and penis
post 1659095123 04-04-2022, 10:35 AM
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Yeah it does but it's boring as fuk and takes forever which is why I lift heavy in the 6-8 rep range. Couldn't imagine banging out 20 plus squats/bench etc.
post 1659095243 04-04-2022, 10:37 AM
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The fastest muscle builder is Ripple Toads Starving Strength it packs on size real quick
post 1659100063 04-04-2022, 12:00 PM
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Spend more time figuring out why you're getting injured and try to resolve your baseline issues first. If you just want to be in ok shape then light weights for a bunch of reps is fine, if you want to grow and/or get stronger it's not going to cut it.
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post 1659100213 04-04-2022, 12:02 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.
I agree with this. Proper form is the most important aspect and also prevents injury. Just lift and eat right and you'll see results.
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post 1659100543 04-04-2022, 12:09 PM
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Originally Posted By janglingjack⏩
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?
having doms doesn't really mean much, just that you did a different movement your body isn't used to. body adapts to it very quickly within 2-3 weeks.
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post 1659103233 04-04-2022, 12:51 PM
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Nothing under 10 reps and no reps where form has already broke down is probably how ill lift till i die
post 1659103983 04-04-2022, 01:06 PM
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Low weight high reps is for people on dat dere SRS



The idea is to squeeze an much blood into the tissues as possible, while the elevated hormone levels will force growth regardless. Every body builder pushed this style of lifting while neglecting to tell people YOU NEED TO BE ON GEAR FOR IT TO BE FEASIBLE.





















If you try a "dat dere" style workout like the above natty... you will be thin as a sheet, exhausted, and wont make much progress. This is all while the reality of "you will gain up to genetic potential then nothing more" stands in effect.




So in short, no, it will not help a natty grow, just a slower more tedious was to get to genetic potential. SRS
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post 1659104923 04-04-2022, 01:21 PM
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Yes it does work. You can get stronger in Any rep range *******s
post 1659105063 04-04-2022, 01:22 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?
German Volume Training is awesome.

Over time, you will find that your are getting bigger muscles, more endurance, and eventually very strong.
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post 1659105353 04-04-2022, 01:27 PM
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risk of injury is still there because now you are making the joint do more reps under load. An engine only has so rotations in it before it dies.
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