Which is better for muscle
High reps(12-20) or low/medium reps (8-12)
There’s still no consensus on this
So we know anything over 60% creates muscle (for example anything under 21 reps)
And we also know there’s more plasma fluid with higher reps and that high reps gives a dif look than lowing reps vice versa etc.
Which is best and post your phsyque?
I’m more curious to see a natty phsyque that only trains in the 15-19 rep range at like 63% of his 1rm
A variety of rep ranges because this will maximize different capacities as well as mixing in strength oriented phases sprinkled in every so often.
Also from what I’ve seen is that higher reps gives more of an inflation/hypertrophic look and low reps gives a more hard but flat look
Personally I think the inflation look from high reps looks more aesthetic.
The hard look from low reps comes with also looking flat, and it kinda makes you look older idk how to explain it, like it makes your muscles look more mature
fpbp. Everyone who says otherwise is a certified retard.
5 main lifts
8-10 accessoires
progressive overload
I used to train with just high reps for the first 2-3 years of my training
I had a huge chest etc. then I started adding in low reps the last two years(with the high reps basically doing what you’re saying) and it gave me a dif look and my chest isn’t as inflated. It’s not a bad look but different.
My bench gained 50Lb+ yet my chest stayed the same or got smaller
So I’m prob gone cut the low rep bs out and just do high reps now again
Pic was when I was doing high reps
it's not about the weight, it's about the pump.
Studies have shown you can build muscle with anywhere between 2 and 30 reps, so focus on your pump and increase weight when it no longer pumps you up well enough
Doing more sets of heavier weight will always be wayyyy more beneficial
I'm 6'4" and hit 274lbs @ 8% bf (calipers) all natty running a repeating 3 day split with this structure
Heaviest compound-lightest compound
5-10 sets of 5 (it's okay to miss reps, don't drop the weight) for main compounds(squats, bench, row[also hammer curls & skull crushers])
4 heavy sets of 8 for accessory compounds(incline bench, pulldowns, dip, chinups, hammer strength rows, dumbbell presses[also curl & tricep accessories])
3-4 sets of 12 for less important 2nd accessory (shoulder flies, hammer strength machines, other shittier machines)
Warm up to 5rm on Deads and OHP
40 minutes of liss a day + >60 reps of abs after legs and the day after
Please post body
>I had a huge chest etc
Pumped due to glycogen, sarcoplasmic hypertrophy.
If you don't come back around to doing higher rep work, you lose that pumpiness.
Now that your bench is stronger (due to a combination of neural capacity and the denser myofibrillar hypertophy), if you went back to higher reps I'd think your ceiling for pumpiness would be greater. A lot of people say that your sarcoplasmic hypertrophy is "capped" by your myofibrillar hypertrophy. Myofibrillar hypertrophy is the actual contractile tissue of the muscle, sarcoplasm being everything else (glycogen, water, mitochondria, etc), but you are limited by your myofibrillar in how much sarcoplasm you can pump, if that makes sense.
So over time to improve your 'pumpier' growth, you have to build the dense muscle tissue.
People will call this broscience but I agree with you 100%
>Doing more sets of heavier weight will always be wayyyy more beneficial
To a point. This is how most people burn out or end up chronically sore.
>5-10 sets of 5
Per workout? Full body 3 times a week? 1 time weekly? What?
>I'm 6'4" and hit 274lbs @ 8% bf (calipers) all natty
uhhhhhhh seconding
Post bod bro
We’re trying to compare natty bodies who only do high reps vs low reps
Different muscles respond to different rep ranges. Tris will grow with heavy weight, bis need high reps. Smaller muscles need higher reps, big muscles can be trained with high weight. Always good to mix up training tho.
>So we know anything over 60% creates muscle (for example anything under 21 reps
So the body goes
>You did 25 reps which is 55% of 1rm, so i wont hypertrophy
You are total tard if you believe this
Yeah I heard this too dif muscles are more fast twitch/low twitch
I think chest supposedly responds to lower weight more but idk could b wrong and got it mixed up
It's a different stimulus, it will be less of a growth adaptation and more of an energy/metabolic adaptation.
Not really. People in general have different ratios of Type 1/2 fibers but you really couldn't pin down a general consensus among everyone's individual muscles to say to train X muscle heavier or with more reps, there's too much differentiation between people.
I've never seen a skinny can of monster.
Heveh fehvass is all you need,
Work on your hip drirhav too.
Actual helpful post :)
since when was low reps considered 8-12? Fucking zoomers man