Deleted
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Post by Deleted on Jan 12, 2020 18:34:53 GMT
What gives you the best results ? High reps or low reps ?
Since I began training 15 years ago at 19 yrs old i have always trained with high rep calisthenics and got really good results from it but i have also trained for with heavy kettlebells for low reps and also DVR DSR for low reps and also got good results but the high reps always gave me size, speed and power where as the low rep training made me strong , dense but gave me smaller compact muscle . I'd like to hear from all you on how different rep ranges affect your physique and which you prefer !
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Post by Michael on Jan 12, 2020 21:45:46 GMT
Baz, , whatever You did when You took that avatar photo worked great, Beast. My experience probably mirrors Yours even though I haven't had super results in muscle size. Even though I'm using low reps right now, because I'm trying to get a little stronger, I'd prefer to use a variety of rep ranges. It just feels better on my body overall.
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Post by Magnus on Jan 12, 2020 23:46:50 GMT
Baz, I agree with Michael 100%, whatever you're doing, it's working m8 !
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jonrock
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Post by jonrock on Jan 12, 2020 23:49:48 GMT
For me low reps (well, shorter holds because I do isometrics).
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Post by Deleted on Jan 13, 2020 8:48:16 GMT
Cheers Michael!
At the time of that picture i was doing a lot of high rep circuits which was usually....
10 burpees 10 rows (suspension trainer) 10 dips for 20 rounds and always finished off with full body isometrics .
High reps on calisthenics has always worked good for me but i can't say the same with DVRs DSR'S i get my best results by going heavy for low reps with them . And i agree with you to stick with what ever makes your body feel best !
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Post by Deleted on Jan 13, 2020 8:49:38 GMT
Hey Magnus i appreciate that mate and same to you too !
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Post by Deleted on Jan 13, 2020 9:01:12 GMT
Jonjrock i love my isometrics too mate and have always been consistent over the past 14 years with them ! I too get my best results with shorter intense isometric holds but superset with calisthenics exercises, i have tried in the past of doing nothing but isometrics but never got the results i wanted ! Do you do strictly iso routines or do you incorporate calisthenics also ?
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trog
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Trog
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Post by trog on Jan 13, 2020 10:57:40 GMT
I go for high reps, but in lots of sets. I find that if I do more than 10-12 reps, my form starts to slip. I usually do 8 reps per set. I've always trained that way.
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jonrock
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Post by jonrock on Jan 13, 2020 13:22:48 GMT
Jonjrock i love my isometrics too mate and have always been consistent over the past 14 years with them ! I too get my best results with shorter intense isometric holds but superset with calisthenics exercises, i have tried in the past of doing nothing but isometrics but never got the results i wanted ! Do you do strictly iso routines or do you incorporate calisthenics also ? Baz, you look like a beast. I do only isometrics with a strap and handles, but recently have begun incorporating coil springs for a little bit of "give" in the "heavy" exercises and I think it is better. I use a 200kg spring and do hip and thigh/deadlift/etc for 10-15 seconds, I am loving it and gauge the force much better. I need to get a pair of 100kg springs for presses and rows. The only complain is that by pulling that hard the strap pulls my legs together so I have to fight it by pushing out, haha. Usually do 10-15 seconds near max in everything. Many different exercises, lots of neck work.
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Dave Reslo
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Post by Dave Reslo on Jan 13, 2020 16:35:15 GMT
I like lower reps (1-8) for bigger movements and high reps (20-100) for isolation exercises. The working both ends of the spectrum is something a lot of people with a lot more success than me have also done, I remember Bud Jeffries writing about it.
One excpetion I like is the "myo-rep" scheme, where you go close to failure in about twenty reps, then do subsequent sets to failure with a very short rest between (usually sets go something like 20-7-2-2-1). I love these for band curls and front press.
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Post by fredhutch on Jan 13, 2020 16:40:27 GMT
I've always done both to varying degrees. I've made it more formal lately though, for each major section of the body I do something that limits me to 2-5 reps, for a couple of sets, and then later in the workout I will do more pumping type work.
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pierinifitness
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Post by pierinifitness on Jan 14, 2020 0:02:43 GMT
I say do both, that's what I do. Had a great summer pull-ups season doing this. One workout would be weighted alternating pull-ups and chin-ups completing 3 to 5 reps and starting a set every 3 minutes. Needed that amount of time to recover just like a typical strength workout. The other day I did a volume workout aiming for 100 reps. It worked nice and I made good progress in both camps.
Years ago when I belonged to a gym, one of my workouts was a singles progression. While I primarily did this workout with the barbell overhead press, it can work with other exercises as well. I'd do, maybe 8 to 10 singles, one rep with a progressing barbell weight, concentrating on form perfection and speed. Depending on how strong I felt, I might inch close to a PR load for the last single. Then, I'd drop the weight to say 65% of my 1 rep max and bang out a final set of presses for as many reps as possible. I did the same with weighted pull-ups and it worked really nice. That last set of BW pull-ups with no weight strapped around my waist was amazing. I felt so light and banged out a good final set to failure of reps close to my best.
Both approaches will polish your musculature nicely so all that remains is to have the diet in check so the hard muscles you've built and maintained aren't hidden by a fat wrap.
It's all good, we just got to show up and do it.
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Deleted
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Post by Deleted on Jan 17, 2020 13:29:45 GMT
I do both. I have a low rep day and a high rep day.
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Bob50
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Post by Bob50 on Jan 17, 2020 17:41:47 GMT
Self resistance, four sets, 8-12 reps for each muscle group up to intensive muscle ache .
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Post by chanduthemagician on Jan 17, 2020 19:53:32 GMT
I think it would be helpful to define high/low, and so on. Someone already named 8 reps as low and someone named 8 as high.
Personally I consider High from 15 - 30 Medium 5-8 Low 1-3
Yup, I realize I didn't make a continuum. Those are just what I think of in my mind when I hear low medium or high.
I'll say I've gotten my best results with under 12 reps as that is what I've done the most of. I can balloon my legs to ridiculous size though on 20+ reps on squats. I can deadlift over 20 and not get giant legs, just a good hamstring and glute workout. Never even feel it in the low back. Because my legs balloon on barbell squats, I no longer ever go over 5 reps and usually like sets of 3 for barbell squats.
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