I usually do between 8-12 reps on a body part. Today I worked chest, delts, and bi's. All 15-25 reps, very strict reps, with 3 exercises per bodypart. The pump was so bad it hurt. I mean after I was done I couldnt even get my shirt off to get in the tanning bed. I've always been told lower reps build muscle but do you thing higher reps can build it too.
Higher reps
- Thread starter majortguns
- Start date
Pumping Iron
New member
Baylor University just conducted a study, which some have referenced it as “Resistance exercise intensity does not differentially affect skeletal muscle myostatin gene expression but does increase serum myostatin propeptide levels.”.
In this study, they took a group of weight trainers and had them go through several leg workouts.
What they did was perform exercises like the leg press and the leg extension.
However, they did each exercise 1 leg at a time.
For both legs they had them perform the same amount of sets and exercises, but on one leg they had them perform sets of 6 reps, and the other leg sets of 20 reps.
The scientists then took blood samples and muscle biopsies of each leg after every workout training session.
What did they find?
They discovered that the leg that performed the sets of 6 reps (low reps / heavier weight) had 3 times higher the amount of myostatin than the leg that performed sets of 20 reps (high reps / lighter weight).
“What’s myostatin?”, you may be asking.
Myostatin is a protein that limits the amount of growth in muscle tissue and fibers.
The higher the amount of myostatin in a muscle, the less amount of size it can gain.
So, obviously, if gaining weight and building muscle mass is our goal, myostatin is our enemy.
We don’t want raised levels of this protein!
So, according to this study, training with heavier weights for lower reps raises the levels of myostatin in the muscle being trained 3 times higher than lower weight for higher reps, resulting in limited growth.
In this study, they took a group of weight trainers and had them go through several leg workouts.
What they did was perform exercises like the leg press and the leg extension.
However, they did each exercise 1 leg at a time.
For both legs they had them perform the same amount of sets and exercises, but on one leg they had them perform sets of 6 reps, and the other leg sets of 20 reps.
The scientists then took blood samples and muscle biopsies of each leg after every workout training session.
What did they find?
They discovered that the leg that performed the sets of 6 reps (low reps / heavier weight) had 3 times higher the amount of myostatin than the leg that performed sets of 20 reps (high reps / lighter weight).
“What’s myostatin?”, you may be asking.
Myostatin is a protein that limits the amount of growth in muscle tissue and fibers.
The higher the amount of myostatin in a muscle, the less amount of size it can gain.
So, obviously, if gaining weight and building muscle mass is our goal, myostatin is our enemy.
We don’t want raised levels of this protein!
So, according to this study, training with heavier weights for lower reps raises the levels of myostatin in the muscle being trained 3 times higher than lower weight for higher reps, resulting in limited growth.
Higher reps work for me no doubt...
Im 31 now and have had a couple major injuries due to the heavy lower rep training I use to do...All my reps are 10-20 now and the results have been awesome.
Keeps me injury free too which equals more consistency in the gym equaling better overall progress..
Im 31 now and have had a couple major injuries due to the heavy lower rep training I use to do...All my reps are 10-20 now and the results have been awesome.
Keeps me injury free too which equals more consistency in the gym equaling better overall progress..
Thats why I'm switching to higher reps for my upper body, my shoulders kill me now.
Pumping Iron
New member
I personally do enough weight so my 10th to 12th rep is burning.. I never do below 10 and try not to go too heavy because of the strain on all my joints.. Just try different things out and see what works for you.. Both ways seem to work ok for me.
Here's another study - http://ezinearticles.com/?High-Reps-Build-Muscle-Big-Time!&id=1002956
Here's another study - http://ezinearticles.com/?High-Reps-Build-Muscle-Big-Time!&id=1002956
ChuckaZulu
MuscleChemistry Registered Member
I'll be bumping my rep ranges up now also. Too many injuries from doing low reps with heavier weight.
I always have said that I feel I get more out of a higher rep workout. My pumps are insane and I feel as if I grow better. Besides, I'm into bodybuilding, not weight lifting, so pushing a ton of weight really doesn't mean so much to me.
S
saudades
Guest
Typically, bodybuilders use the 8-12 rep range because it causes the most growth in muscle size while the lower rep range of 4-8 increases strength as in powerlifters. The above would support that directly.
im a bid fan of higher rep range on certain movements/bodyparts..On shoulder's I like to do my laterals in the 15-20 range...on chest fly's I like the higher range of 15-20..Leg movments all reps are in the 15-20 range...and sometimes higher...I do believe in lower reps for growth and that is true..but to shock the muscles, I think going higher on certain movements do help
Pumping Iron
New member
yea, the key for me as well now is the injuries.. lifting super heavy has gone out the door after 2 hernia surgeries.. done with that shit
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