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What do you consider high rep vs low rep? Yes an actual lifting question lol
07-09-2021, 07:04 AM
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What do you consider high rep vs low rep? Yes an actual lifting question lol
I'm on a PPL routine and every 3 months I try to switch it up from high rep/low weight to low rep/high weight. July 1st I switched to low rep/high weight shooting for 3x4. The first time through each PPL routine things went OK and I completed 3x4 on my lifts, but the next time through I could barely get 3x2 (it was more like 2/2/1 on most lifts). I finished my workout and didn't feel like I did anything. Am I doing too low of reps for low rep/high weight? I've been doing 3x10-12 for high rep and 3x4 for low rep, but thinking maybe I should be upping the amount of sets or something. It just didn't feel like I actually worked any muscles lifting to failure at 2/2/1. Thoughts?
07-09-2021, 07:06 AM
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Thought this might be an SRT.
But to answer your question, yeah, sure.
But to answer your question, yeah, sure.
07-09-2021, 07:07 AM
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Id say 984 is low rep power, 10k starts getting into the high rep. Don't consider reds having rep power.
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07-09-2021, 07:14 AM
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Those are arbitrary terms so pretty hard to answer your question.
I need a lot more context to help you directly though.
Hypertrophy occurs in all rep ranges. Too high, you end up inducing a lot of useless fatigue just getting to effective reps. Too low, you end up risking damage to ancillary tissue
I need a lot more context to help you directly though.
Hypertrophy occurs in all rep ranges. Too high, you end up inducing a lot of useless fatigue just getting to effective reps. Too low, you end up risking damage to ancillary tissue
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07-09-2021, 07:16 AM
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#5
Low reps: 3
High reps: 12+
Normal: 5-8
OP it's because you need to allow more rest if you are pushing heavier weight. You probably need to drop the weight a little if you're going to try to stick to the same schedule and do sets of 4.
And if you're failing, you worked the muscles. The goal is just to stimulate. It's not so important you stick to a specific threshold number of reps per week. It's more important you are making progress and that you give yourself enough time and eat enough to heal.
High reps: 12+
Normal: 5-8
OP it's because you need to allow more rest if you are pushing heavier weight. You probably need to drop the weight a little if you're going to try to stick to the same schedule and do sets of 4.
And if you're failing, you worked the muscles. The goal is just to stimulate. It's not so important you stick to a specific threshold number of reps per week. It's more important you are making progress and that you give yourself enough time and eat enough to heal.
Originally Posted By monster0ultra⏩
This is bullchit. 3x8 is excellent for gains.Anything over 5 reps is high and is counterproductive as it leads to lactic acid buildup.
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07-09-2021, 07:20 AM
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To solve your latter problem, more sets is the answer. Volume is still the accepted science, I believe. So, like when I do low reps it's usually no less than 5 for no less than 5 sets.
If I'm working higher reps I will usually work between 10-15 reps for 4 sets - whether it's 10 or 15 depends on whether it's a compound or accessory lift. But that definitely gets me to hypertrophy and trains the muscle for endurance over strength.
If I'm working higher reps I will usually work between 10-15 reps for 4 sets - whether it's 10 or 15 depends on whether it's a compound or accessory lift. But that definitely gets me to hypertrophy and trains the muscle for endurance over strength.
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07-09-2021, 07:21 AM
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#7
Originally Posted By monster0ultra⏩
I don't use the smith machine. I have never used the smith machine. Who the fuk uses the smith machine for 1 arm exercises? You talking about an awkward row or some kind of press? Either way, I only used dumbbells for the most part.How many 1 arm reps can you do with 225 equivalent in the smith machine? I'm guessing 0, you have no credibility here.
Also 1 arm 225 lb anything sounds utterly deranged. Nothxjeffrey not looking to snap my chit.
07-09-2021, 09:39 AM
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Originally Posted By PTzFree⏩
Thank you. Maybe I'll up it to 4x5 or 5x5 for low reps and then do the 3x12 I've been doing for high reps.To solve your latter problem, more sets is the answer. Volume is still the accepted science, I believe. So, like when I do low reps it's usually no less than 5 for no less than 5 sets.
If I'm working higher reps I will usually work between 10-15 reps for 4 sets - whether it's 10 or 15 depends on whether it's a compound or accessory lift. But that definitely gets me to hypertrophy and trains the muscle for endurance over strength.
If I'm working higher reps I will usually work between 10-15 reps for 4 sets - whether it's 10 or 15 depends on whether it's a compound or accessory lift. But that definitely gets me to hypertrophy and trains the muscle for endurance over strength.
07-09-2021, 09:47 AM
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#9
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Even if you're doing low reps you should feel pretty gassed and pumped after a workout at least from your accessory movements if not the primary lifts.
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07-09-2021, 09:47 AM
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Five reps to look like Mark Rippetoe. Eight reps to look like Lee Haney. Ten reps to look like Arnold.
07-09-2021, 09:56 AM
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i like to split it in 3 categories based on my goals, obviously has overlap and is arbitrary
1-4 reps - Low reps/strength
5-8 reps - Medium reps/strength/hypertrophy
anything higher than 8 reps I consider high reps, usually that's when the lactic acid starts kicking in for in most exercises.
but hypertrophy is achieved through multiple rep ranges, and would also depend on the number of sets you do and how close to failure you get.
1-4 reps - Low reps/strength
5-8 reps - Medium reps/strength/hypertrophy
anything higher than 8 reps I consider high reps, usually that's when the lactic acid starts kicking in for in most exercises.
but hypertrophy is achieved through multiple rep ranges, and would also depend on the number of sets you do and how close to failure you get.
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07-09-2021, 09:58 AM
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Low rep 1-3
High 8+
High 8+
07-09-2021, 09:58 AM
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Originally Posted By OGmuffDiver⏩
congrats on getting out of that 10 year coma brahId say 984 is low rep power, 10k starts getting into the high rep. Don't consider reds having rep power.
Originally Posted By monster0ultra⏩
Anything over 5 reps is high and is counterproductive as it leads to lactic acid buildup.
To look like a linebacker, you have to train like a linebacker.
To look like a linebacker, you have to train like a linebacker.
Originally Posted By monster0ultra⏩
lmao aware. on r/cHow many 1 arm reps can you do with 225 equivalent in the smith machine? I'm guessing 0, you have no credibility here.
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07-09-2021, 10:01 AM
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Anything over 5 reps is cardio.
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07-09-2021, 11:01 PM
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At my age, recovery is very important so I alternate high/low intensity frequently.
But you young ones also could benefit from alternating high/low once in a while.
Weeks or months cycle would do. Also, could be a good and effective way to break a plateau.
Good luck!
But you young ones also could benefit from alternating high/low once in a while.
Weeks or months cycle would do. Also, could be a good and effective way to break a plateau.
Good luck!
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07-09-2021, 11:38 PM
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Originally Posted By wincel⏩
For someone that likes to act so smart, you put together a garbage scale. What’s 4? Or 10? Fuking just lol.Low reps: 3
High reps: 12+
Normal: 5-8
High reps: 12+
Normal: 5-8
OP, I’d say something like:
Low <6
Moderate >6 and <10
High >10
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07-09-2021, 11:46 PM
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#17
Originally Posted By ShakeBrah⏩
You'd call 4 low normal and you'd call 10 high normal. Wow much complex. Galaxy brain.For someone that likes to act so smart, you put together a garbage scale. What’s 4? Or 10? Fuking just lol.
OP, I’d say something like:
Low <6
Moderate >6 and <10
High >10
OP, I’d say something like:
Low <6
Moderate >6 and <10
High >10
07-09-2021, 11:47 PM
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#18
07-09-2021, 11:57 PM
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#19
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Originally Posted By Samraiwise⏩
never thought to mix things up like that. Thanks brah.At my age, recovery is very important so I alternate high/low intensity frequently.
But you young ones also could benefit from alternating high/low once in a while.
Weeks or months cycle would do. Also, could be a good and effective way to break a plateau.
Good luck!
But you young ones also could benefit from alternating high/low once in a while.
Weeks or months cycle would do. Also, could be a good and effective way to break a plateau.
Good luck!
12 reps for me is what I've thought of as the start of high reps.
Seems to be this is where I've had the best muscle size gains.
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07-10-2021, 12:04 AM
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#20
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1-5 reps is low volume and should be high intensity.
5-8 reps is a bit higher volume and intensity would be lessened.
8+ reps is high reps high volume and lower intensity.
15-20 reps to me is good for endurance and conditioning, imo.
5-8 reps is a bit higher volume and intensity would be lessened.
8+ reps is high reps high volume and lower intensity.
15-20 reps to me is good for endurance and conditioning, imo.
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07-10-2021, 12:07 AM
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#21
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Originally Posted By Samraiwise⏩
Yeah I do Wendler’s 3s for high intensity/strength, phase into 5/3/1 to increase volume a bit, then phase into 8s for volume.At my age, recovery is very important so I alternate high/low intensity frequently.
But you young ones also could benefit from alternating high/low once in a while.
Weeks or months cycle would do. Also, could be a good and effective way to break a plateau.
Good luck!
But you young ones also could benefit from alternating high/low once in a while.
Weeks or months cycle would do. Also, could be a good and effective way to break a plateau.
Good luck!
12 week cycles of each at the very least.
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07-10-2021, 12:11 AM
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<6 = low rep
>10 = high rep
>10 = high rep
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07-10-2021, 12:16 AM
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#23
High and low reps is relative to the exercise and the body part. For instance, a major compound exercise for upper body might be about 10-12 reps. A single joint upper body excercise might be 15. OTOH, for legs, a single joint exercise, like calf raises and leg extensions, it can be as high as 25 reps. For a compound lower body exercise, like DL, I wouldn’t go over 10. Squats can be done a bit higher, about 12-15. Number of sets will need to be adjusted for control of over all volume.
Each individual is going to be a little different. For instance, DLing tests your over all core strength. If you have any weak link in your core, your form can break down very quickly, making high reps less safe than lower reps.
Each individual is going to be a little different. For instance, DLing tests your over all core strength. If you have any weak link in your core, your form can break down very quickly, making high reps less safe than lower reps.
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07-10-2021, 12:31 AM
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Moderate: 5-8
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07-10-2021, 04:21 AM
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15-20 high reps
6-8 low reps most times
1-5 also low but we talking 80%-100% of tha One rep max
6-8 low reps most times
1-5 also low but we talking 80%-100% of tha One rep max
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07-10-2021, 04:32 AM
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#26
Originally Posted By illriginalized⏩
do you know what intensity means?1-5 reps is low volume and should be high intensity.
5-8 reps is a bit higher volume and intensity would be lessened.
8+ reps is high reps high volume and lower intensity.
15-20 reps to me is good for endurance and conditioning, imo.
5-8 reps is a bit higher volume and intensity would be lessened.
8+ reps is high reps high volume and lower intensity.
15-20 reps to me is good for endurance and conditioning, imo.
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07-10-2021, 04:34 AM
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#27
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07-10-2021, 04:35 AM
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#28
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Originally Posted By AgentSkyhawk⏩
Do you like jail? You must else you’d not be working so hard tj get there.15-20 high reps
6-8 low reps most times
1-5 also low but we talking 80%-100% of tha One rep max
6-8 low reps most times
1-5 also low but we talking 80%-100% of tha One rep max
07-10-2021, 05:04 AM
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#29
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OP didn't mention fitness goals. Strength? Hypertrophy? Both?
Like people in this thread have already mentioned, hypertrophy can be achieved from any rep range. But I don't think it was emphasized that this is true so as long as you are close to failure as that triggers the body's hypertrophic response. Use too light of a weight, and you're spending a lot of time in the gym doing "junk reps" to get to the effective rep range (though they aren't really useless reps as they are needed to accumulate the prerequisite fatigue). Also, cardio fitness can become a factor when doing so many reps.
It's probably also worth mentioning that using light weights isn't optimal for strength gains.
Going heavy, though, means you're not spending as much time in the gym doing junk reps. But it also means you're tearing up your joints.
But lifting heavy will also make you strong.
So it's a trade off. Lots of people alternate periods of going heavy and going light.
The bottom line, though, is that to continue to make gains you have to progressively overload. Typically, this done by doing more weight than last time. However, that is not the only way to progressively overload and because strength gains aren't linear you'll eventually reach a point where you can't simply add more weight to the bar. Other ways to progressively overload is to do more reps with the same weight. Another way, and this is a way not a lot of people consider, is to clean up your technique with a given weight for a given number of reps to the point of making it picture perfect. Making the weight "your b1tch", so to speak.
Like people in this thread have already mentioned, hypertrophy can be achieved from any rep range. But I don't think it was emphasized that this is true so as long as you are close to failure as that triggers the body's hypertrophic response. Use too light of a weight, and you're spending a lot of time in the gym doing "junk reps" to get to the effective rep range (though they aren't really useless reps as they are needed to accumulate the prerequisite fatigue). Also, cardio fitness can become a factor when doing so many reps.
It's probably also worth mentioning that using light weights isn't optimal for strength gains.
Going heavy, though, means you're not spending as much time in the gym doing junk reps. But it also means you're tearing up your joints.
But lifting heavy will also make you strong.
So it's a trade off. Lots of people alternate periods of going heavy and going light.
The bottom line, though, is that to continue to make gains you have to progressively overload. Typically, this done by doing more weight than last time. However, that is not the only way to progressively overload and because strength gains aren't linear you'll eventually reach a point where you can't simply add more weight to the bar. Other ways to progressively overload is to do more reps with the same weight. Another way, and this is a way not a lot of people consider, is to clean up your technique with a given weight for a given number of reps to the point of making it picture perfect. Making the weight "your b1tch", so to speak.
07-10-2021, 05:10 AM
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#30
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