So I've been keeping my reps at about 6-10 depending on the lift im doing, and keeping everything heavy. I hear a lot of talking about doing sets of high reps and a little lower weights to shock the muscles. My split is six days a week, doing individual muscle groups. Would a whole week of high rep work still be beneficial since I'll hit each muscle group with it or is a whole week to long? About how many reps should I be doing if I were to do something like this. I was thinking about the 20 rep range or so. Thanks.
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High rep week?
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Originally posted by radoIt depends...Are you looking for strength or cuts/size? For strength, you should keep to a low rep, also working out 80% of your max from the start(after warm up)...8-6-4...This is what I've done since I've worked out...I pick strength over anything.
So many guys have size on them and can't lift for shit; weak for their size...I'd rather be me and push way more than the bigger guy and make him look like a chump:D
So many of my friends in Miami are much "bigger" than me, yet can't lift what I can.
I say the same thing man, I prefer the heavy weights. When I go high reps, I dont usually feel anything. When I go heavy, I feel much better. And Ive grown too with low reps.
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Originally posted by radoMy good friend from Miami likes that feeling...The guy looks incredible for only being 188lbs at 5'7"...All he does is high reps; nothing heavy...I once worked out with him; man I was sore the next day...Goes to show you how much of a difference another persons workout can do for you.
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Originally posted by gymratini agree with bouncer, you gotta mix things up constantly. imo 20 reps is a little high - on my high rep days i go about 15. but to each their own
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As much as I hate to say it, the best thing for quad size (for me anyway) seems to be high rep leg presses. For a long time all I did for legs was heavy, deep squats (because that's what I like doing). Usually less than 10 reps. Then, not too long ago, I hurt my lower back (working, not lifting) and I had to stop squatting for awhile. I started doing leg-presses but even those hurt my back if I went too heavy so I ended up doing lots of high-rep sets. Guess what? My quads have blown up. It's painful and tedious and I dread it, but grinding out 30-50 rep sets has got my legs growing for the first time in years. Then it got me thinking about some athletes that have big quads for their size (cyclists, speed skaters) and they don't even eat like we do or take the supps we take to get big. Now, if you don't have back problems like I do now, you could do 30+ rep sets of squats, but I've tried high rep squats and even getting to 20 with any kind of weight creates a couple problems:
1: By rep 15 or so you're breathing like a fat woman giving birth to twins
2: The lower back pump can be a deal breaker.
In other words, I feel that because squats are such a full-body workout, you're not going to be able to really punish your quads to the fullest extent without something else giving out first.
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