How High & Low Rep Sets Affect Muscle Growth
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- เผยแพร่เมื่อ 2 ก.ค. 2024
- In this QUAH Sal, Adam, & Justin answer the question “Can you elaborate on the differing results between low and high rep sets?”
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“How High & Low Rep Sets Affect Muscle Growth“
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It's basically mechanical tension (low reps) Vs muscle damage (high reps) in terms of building muscle.
More like mechanical tension vs metabolic stress
I do both. My joints appreciate it.
Cannot say this enough, what an excellent podcast these guys put on, much appreciated
Problem I see with average people lifting heavy, they just move the weight without focus on squeezing the muscles they're working. If you're going to work heavy weight you need to move it with intent. I suggest to people to move the weight slowly for a couple reps to get the mind muscle connection to the muscle then pump out a few faster explosive pushes.
Because mind muscle connection on heavy compound exercises is fucking stupid.
Deadlifts, squats, and barbell bench aren't conducive exercises for slow reps, and squeezing your muscles. As long as your execution is good you will stimulate your muscles regardless of whether you feel a burn or not.
That mind muscle connection shit is good for isolation exercises, and machines for high reps. But definitely not for heavy compound exercises.
@@ck3125 I second this, those compound lifts require explosive contractions. Correct me if I’m wrong but the explosive nature activates fast twitch fibers which is arguably better for hypertrophy.
Great tip.
i'm sorry but the squeezing muscle thing is a bullshit juice people tell to newbies online to avoid the fact they are they way they are because of juice. Most of them even lie, like Kay Green who always talks about squeeze here squeeze there, muscle connection...then you see few videos of him training seriously and he goes 200kgs x 4 reps on incline bench
@@overdose7645mind muscle connection is definitely real and proven to Improve hypertrophy but that’s the keyword hypertrophy which in a lot of ways is trained in the complete opposite way of strength mind muscle connection will inhibit your nervous systems ability to recruit the bodies maximal power just as training explosively will reduce the pump in a targeted muscle
Wendler 5/3/1 for the four core lifts: bench, ohp, squat, dead lift. Then high rep auxiliary with each workout. It works.
Excellent valuable information.
Thx u💪🏽🔥💯
This is why I love the push pull legs 6 day split. Low reps for the first 3 days, high reps for the last 3 days. Take a rest day then start again.
I've done that also and only stopped just to change things up. I noticed that my low-rep heavy days really wrecked my cns, and I have a busy life outside the gym. Now, I usually do 1 warmup set, 2 sets heavy (5-8 reps), and 1 set high rep light weight.....for compounds like bench. The past 2 months I've seen good results, certainly not less results. But I don't feel as wrecked all the time as I did trying to get 4 heavy sets in
@@RedfishCarolina yh lifting heavy can tire your cns alot
Do you do deadlift and squat at the same time?
@@s9209122222 I don't deadlift anymore, but I would do it on pull day
You can do that on full body easily. One day low, one day high.
It was the same for me for biceps. I started to do low weight high reps and would get a pump and rounder bigger muscle, but then when i started to do heavier weight and low reps, the size went down but my biceps were like super hard and dense and felt like a machine.
Do your compound movement such as deadlift, bench etc then do a coupe accessory lifts in the 12-15 range. 3-4 days a week. That’s it
@Mindset Fitness not same workout I mean do one main lift then...
I've been doing them in the same workout and it's brutal but it works
Thank you!!!
I switch it every week 1st week
Heavy training (heavy weight low reps)
2nd week light weight high reps
How are you getting on with that? I’ve just set up a program for the same system away to start it tomorrow, never done a routine like this before so I’m interested in what will happen.
@@jamesstewart2366 how did it go
@@amirfn3309 hi, it went okay for a while but the heavy sessions started to burn me out, probably due to workouts around 05.00am after around 8 weeks, the lighter sessions got boring as not enough muscle pump or tension, I felt on the lighter sessions it was harder because I had to focus more, I did however lose some extra body fat and did tone in and got stronger, I was hoping for the training to last longer but maybe I gave up to quickly.
Seems like whenever this debate comes up, people forget about an old training method that incorporates both .....pyramid training. For example, 3 sets of an exercise adding weight and reducing reps with each set. Pyramids were much more popular in the 80s and 90s but seem to be mentioned much less these days it's basically the best of both worlds. You can incorporate both high and low reps on every exercise if you structure it properly. Even guys like Mike Mentzer and Dorian Yates who were huge proponents of high intensity training, did basically a pyramid style but they considered all but the last 1-2 sets of an exercise as warmup sets. But they used weights on those sets that were heavy enough to certainly qualify as true work sets. Not sure why this method is a bit forgotten today. 3 sets of an exercise (after warmups) with a rep scheme of say 12,8,4 is a great way to reap the benefits of different rep ranges within any given workout.
I've been doing this without even noticing and realizing it is an actual method, that is awesome
@@shkaki i do the same as well without knowing that it is a pyramid method
just saw your message after having posted about Joe Weider's pyramid training ;-D
A hypertrophy block is better at building size than combining both. A Strength block is better for strength and increasing rep maxes than combining both
Depends on the body part and person. My legs respond well to heavy volume. My upper body responds well to lower volume
To clarify, by heavy volume, I think you mean "high volume".
You can do that even in the same day. 2 sets of very heavy 6 reps then 2 or 3 sets of high reps till failure. Damn its badass.
Idk if there's benefit to it, but when I do arm wrestling training I typically do one week all blood flow with 25-100 reps depending how light I go. The following week will be more of a body building routine, the week after that a powerlifting rep range routine, next concentric only lifts, and then a week off. For the concentric only lifts I typically either do it in the style of "grease the groove" with one rep every time I pass it. Or a powerlifting rep range routine.
3 days low reps 3 days high reps, switch compound and isolation exercises every 3 days and you will get what you want 👍
This is what I was looking for 🙏
I agree
Sal gives a great answer and then the other dude creates confusion. Every damn time.
If you keep your workouts short and sweet, a good way to get a mix is 15 reps light weight for set 1. 8 reps medium weight set 2. Set 3,4,5: 3-5 reps heavy weight.
i did that with barbell rows at 30kg|40kg|50kg high, medium, low rep and it just saves so much time and effort.
You can do this with any given exercise.
I prefer low reps as it's less exhausting and I don't get out of breath too much. Defo more anaerobic than high rep.
Personally I do 1 or 2 heavy exercises at the beginning of my workout for said muscle group then I do a few lighter weight exercises for 15 20 reps
Similar. After a couple warm up sets, I go heavy. Then lighten the load once I’m too tired to do heavy. Then I work endurance. Same workout.
I've seemed to have best luck doing 5x5 but doing a continuous drop set on the last set right after the five reps to completely burn out the muscle. When it's possible, I also do negatives. I think people have different things that work for them though.
Very informative, but all this depends on your goals, genetics and what your talking.
Wish ida knew this when I started bodybuilding. Now lightweight at 1am heavy weight at 3pm. Gtta get my arms to 18 inches
agree with other comments. lift to failure at low weight. again at higher weight. again at higher weight. get near 1rep max. then go back down.
I do the same every week but i go little heavier one week and a little lichter on another week to shock the body with a different weight you dont have to change the exersizes but you must go little heavier one week and lichter another week with the same exersizes this week i go for 10 reps next week 8 reps and week after 6 reps and then 10 reps again but i always do dropsets how you guys think about this
I hate this debate, in my opinion it’s body part and exercise dependent, 20 rep side Latrell raises are very effective, 6 rep Latrell raises are shit, but bench in the 6-7 rep range you will grow, push 20-30 reps on a bench you will feel like you just ran 100 meters
@Saud forget bout it If you have a good selection of exercises, you will naturally do both low and high reps. Thats what Brodie was saying.
200 pushups Daily for a year made my chest massive and helped me hit 225 for 3
I swear something about high rep high frequency just works for everything 😂
@@harambey I mean this with the up most respect but 225 for 3 in one years is not that grate, either the workout isn’t effective or your diet was no good,
@@brainumb6078 if he’s just doing push-ups though that’s impressive. If he would’ve incorporated weighted push ups he would’ve accomplished his goal much faster
Hi!i dont have equipment in my home..if i do 200 squats or More is it for hypertrophy?
I do both. Ive always start my workouts with low reps and high weight and then I finish with high reps.
So should you change every 4 weeks from high rep to low rep every 4 weeks?
Are we talking about low and high reps at the same weight or high reps low weight and low reps high weight?
My first two exercises are compound movements where I do low reps (4-6). The four exercises following are less compound or more isolation where I do high reps (6-8). Best of both worlds
6-8 is medium reps, not high buddy
I would recommend trying higher reps than both of the ranges you mentioned. Around 12 reps seems to be the best for me, and it could be for you too :)
6-8 isnt high rep lmao
Atleast 10
What are your thoughts on mixing in heavy, low reps one day and then lighter, high reps on your next lift day?
Great idea !
If you hit a plateau
You will hit a plateau on any program you keep doing over and over again, even the program in the original post.
say today is push day
Your first 5 sets on the bench should be in the 3-5 rep range
Your next 5 sets do them in 8-15 rep range
You will get stronger and bigger simultaneously
That’s how I went from a 225 bench to a 250 in under a month
Thats wave loading .
Question: if I can flat bench 50lb dumbbells' at a max of 15x per set..... for maximum growth , what's the best number of sets to do and should I add weight to each progressive set to reach 5 reps max? ...thanks
@Mongoose 1980 bulkier
@Mongoose 1980 ok , I'll give this routine a try...thanks much..........
I think higher reps, lower weight is for more of an endurance athlete. It definitely challenges your cardio more. Especially if it is a compound movement. I think low reps, high weight is for power athletes. I think the key here is time under tension AND repetitions. The more reps, the more tears, the more the muscle will need to fix itself and adapt. As far as the denser look for low reps high weight, I think it has to do with glycogen levels. The more concentrated, the more time under tension and energy that requires you to balance and time you movements correctly while under or above the bar with a challenging weight, the more glycogen you are going to use. It's like stomping on the gas for 10 seconds vs pushing the pedal down 1/4th of the way for 10 seconds. Who knows. I could be 100% wrong but whatever lol
NO. the more weight = the more tears t.he Governator had tons of surgeries. Trust me... id rather look like Bruce lee than Hercules. Low weight means less joint pain.
@@matvangogh Not everyone wants to look like Arnold or Ronnie Coleman. They just want some bulk. Those legends knew what it meant to get there and sacrificing their health was part of it. Bruce Lee couldn't do what they did and they couldn't do what Bruce Lee did. If you want to look like Bruce Lee you are in the wrong category. Bruce Lee had no care in the world about a loaded barbell. He was a calisthenics guy to the max.
Lower heavy reps make you dense as fuck.
I find that even when I hit reps of 20-30 strength and endurance both go up and joints don't hurt as bad. However, when hitting 1-5 reps, while strength does go up, joints start hurting and endurance doesn't go up.
Agree. doing heavy weight just causes you to get rotator cuff and knee surgery..
Well thats obvious, heavy weights are taxing to both ligaments and heart, so you cannot go heavy all the time.
Results wise, is doing 10x6 from 15x4 the same? They both equal 60 reps.
I guess a lot will depend on your RIR. You don't always need more sets, you need better sets.
🎯
low reps create myofibril hypertrophy ( more contractile elements). High reps creates sarcoplasmic hypertrophy (more sarcoplasmic fluid)
💩
How 'bout just 5x5??
I have knowest the pump deflate after the gym but every time I try going heavy I get hurt i should I lower the weight or cut back on the days I go heavy
Progressive overload my friend!
If you get hurt, you should recheck your form/technique on your lifts. Maybe you're going too heavy and compromising your technique to finish a lift? Could be many things but you shouldn't be getting hurt if you're using heavy weights appropriately (appropriate form, appropriate volume with that weight)
How low of reps are they speaking? Like 6-8?
How do you guys never mention intensity (% of max effort) alongside rep number?
Yeah they never mentioned the most I important part of , which is going close to failure? That's mote important then the actual amount of reps it takes to get you there.
what he is referring to is myofibrillar hypertrophy and sarcoplasmic hypertrophy ; there is definitely science behind it !
@ItsBrown myofibrillar is when the amount of protein filaments within a muscle so increasing cross sectional area ; sarcoplasmic more like of a “pump” it’s jsit fluid in the cell, you ever feel big in the gym and then go home and get out the shower and your like “bruh what happen lol” that’s sarcoplasmic
@@isiahagonzales309 Sorry that is refuted pseudo-science. You can't expand sarcoplasm without also incre4asing myofibrils first. The reason low reps build more strength is because of training, the nervous system gets used to heavier loads. A body builder with high rep training can easily lift heavy loads if they train for a few weeks / months.
How about low reps high sets?
My personal experience after 10 years lifting is the opposite, i see my self very pumped with less muscle density with the heavy weight , with light weights my muscles look harder and smaller
Interesting
How about heavy weight for high reps nobody seems to have the answer for that thats how i train in never go below 10 reps
You know its good when they got those ath m50s🤭😎
Should you do one month of every session high reps then next month low reps. or one high one low session per week?
I think better idea is changing every month
No. Do both.
Start every workout with a heavy compound exercise (bench, squat, deadlift) in the (5-8) rep range. Focus on getting stronger, and adding weight to this exercise over time.
Then do the rest of your exercises in the (10-20) rep range (flys, lateral raises, cable rows, leg curls). Focus on fatiguing the muscle, and getting close to failure.
In my opinion, this is the fastest, and most effective way of training to put on muscle. You get stronger and track your progress through the heavy compound (put 50 lbs on your bench, and your upper body will be significantly more muscular), and the high volume from the rest of your exercises builds size which also aids in you getting stronger.
@@ck3125 how many accessory workouts should I do after compounds? After doing heavy 3x5 on bench I’ll do one high hypertrophy for chest, I’m not sure if that is enough
@@ImMakEiTNasty The best way to tell if that's enough volume for you is strength progression. If you're able to add weight, or a rep every week to your lifts, its enough volume.
3x5 Bench, and then a high rep accessory like 3x10 Incline twice/week is a good level of volume. Every person requires a different amount (some less, some more), but I think that would work for the vast majority of people.
How many exercises per muscle, per week, sets should I be doing with high reps?
Aiming for high volume?
Yes!
Light weight reps of 20 plus
@@tommypoulin5794, I'd aim for 9-12 sets per muscle group per week with those rep ranges. How light will the weight be? Around 60-70% of your 1 rep max weight?
@@teflonarmored roughly 50%. I am 40 and have some arthritis but wanna experience the high reps life and reap the benefits!
Sav Shiet
3:45 dude said (in the video I just watched) that he started out doing low reps / high weight. Now he’s saying he did only lighter weights for the first ten years??
Titled “benefits of going above 12 reps”
This show is just entertainment, bro.
I do 5x5 for big compound lifts like squat, deadlift, bb rows, bench press, and OH press. And then I do 3 x 8-12 for leg press/extensions, hammer and cable rows, smaller muscles like shoulder lateral raises, front raises, rear delts, triceps, biceps, and calves. Hope that is a good mix
I'm going to have to totally disagree with him saying the muscle are diffrent shapes and looks from low to high reps that's just total nonsense and a bit silly. I def agree with mixing both into your training tho. As long as you are using them corterectly, challenging the muscle, process over load and going close, or too muscle failure.
@@PriyanshuChauhan i appreciate your comment t but I think you miss my point. I totally agree with you that powerlifting in 1 max or 2 max tep is not the best for budding muscle . What tbe man seems to be saying tho is that bodybuilders who train I a low rep range of 6 to 8 are producing different shape muscles then people who train in higher rep range. Tnats just nonsense. . I dont think he was talking about powerlifting like what you were doing. . They also dont mention the most important part of going to muscle failure, or process overload. . He is almost going along with that ridiculous bullshit .myth that low teps give bulky muscle and high reps give toning muscle.? Maybe I am missing his point but that seems to be what he is saying? Your body will just build muscle when it is challenged, close to failure and continuous process overload........then again they do talk about the importance of process overload in another video. Also perhaps by muscle shape he simply means more .muscle? So maybe it just comes across wrong to me. I have seen a few of thete videos and they know there stuff
@@donnn-ow4rj first of all, it's called PROGRESSIVE overload, not process overload. Second, Sal clearly said that there are no studies to support that low reps and high reps create "different" types of muscles, but it's just his experience and watching other lifters. So maybe it's not true, maybe it is, but you can't do the fucking professor when you don't even know the primary driver of hypertrophy.
Wouldn’t the low rep give the bubbly look? People who do calisthenics don’t usually look bubbly, they look hard and doing a ton of reps
Intensity intensity intensity.
Don't be that guy that loads up the leg press, does 3 or 4 half reps, then spends 10 minutes playing with his phone.
Seems like nobody got the answer I’m just trying to look more muscular
Theres a term for this I think. Training for Muscle hypertrophy or Muscle Strenght or Muscle Power. It depends what are we trying to achieve.
Honestly feel that low rep is far superior. In my opinion you get way too big when you high rep, i guess some people go for that body look. But I'd prefer to have strength and be somewhat bigger, then just be pumped up to a balloon doing high rep stuff.
Muscle strength isn’t superior to muscle endurance IMO. Both are equally important.
In other words look like Tarzan lift like Jane
your strength is proportional to your muscle size, you cant increase strength without gaining muscle
Vegan Gains has been doing only low reps for awhile, and he looks like a large pillow.
High reps target your slow twitch muscles, low reps fast twitch. One improves endurance, one improves explosiveness.
then Joe Weider's Pyramid training.....
LOL. What rubbish. Muscles either grow or shrink. Low reps strength/growth higher reps more muscle growth
This isn’t rubbish what so ever. Rep ranges and heavy/light 100% dictate muscle outcome