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nbois

New Member
So when I do light weight high reps I get a nice pump and sore then next day but when I do heavy weight low reps nothing doesn't even feel like I worked out and I load the weight so I hit failure between 5-8 reps anyone else have this problem
 
What has worked well for me is a blend of Charles poliquins 5% program and milos Sarcev program.
For Charles p. It's 4-5 sets of 6-8 reps per set. Or as low as 3-5 reps per set. Depends on your goals. This is done on the major compound movements. For milos on the auxiliary/ancillary movements it's two sets till failure. First working up to a heavy set between 6-12 reps. Followed by a lighter or back off set also till failure between 8-15 reps.
 
Heavy training won't elicit as much of a pump as higher rep training. It also usually won't make you as sore either. Neither of those mean you're not growing or getting stronger though. Ppl associate a pump or soreness with a good workout but these are poor indicators generally.

The reps, sets, and weight you use relative to your 1RM depend on your goals, the lift in question, and how the rest of your training is structured. It's good to mix it up in a logical fashion.
 
I believe in a switch it up factor working well. I been doing heavy low reps. This week we switched it up. Chest we did low enough weight to do incline/decline 3 sets of 20 with 30seconds of rest. Timed. Then we hit cable flies and focused on some core workouts. Doc said it best. Doing anything at high reps should cause more soreness but that don't mean you are not getting a workout cause u went heavy. I like switching it up monthly and shocking my muscles.
 
Unless you're on high doses of gear and pretty much anything you do works, getting a pump isn't a good way to tell if you had an effective workout, as others have already said.

To answer your question about high vs low reps, each has their place and one rep range is not better than another. Each should be looked at as a tool. With higher reps, you can generally induce maximum hypertrophy and achieve optimal total volume with fewer sets, and therefor less time in the gym. BUT by doing only this you won't make as good neural adaptations as you would have with lower rep sets, so you won't gain quite as much maximal strength.

Now, with low rep sets you need more total sets to reach an optimal amount of volume for maximal hypertrophy, but you will make better neural adaptations due to the higher weight, and therefor you will gain a little more maximal strength. You'll also obviously have to spend more time in the gym this way. 10 sets of 3 is going to take considerably longer than 3 sets of 10.
 
Use whatever is going to help you achieve your goals in the most efficient way possible.

If your goal is primarily hypertrophy then I would make repetitive effort my main training method with supporting maximal effort work thrown in in order to assist your goals in hypertrophy since increased strength is going to help you in this area.

Neural strength increases from maximal effort work is actually going to help a lifter with hypertrophy, it is better to throw in support work to make sure this method of training doesn't get detrained, even if your goals are bodybuilding.

Vladimir Zatsiorsky has summarized the various training methods that need to be adressed in order to ensure maximal motor unit recruitment in a lifter into three groups, maximal effort, repetitve effort, and dynamic effort. You should manipulate and use these various methods depending on what your goals are. I wouldn't neglect ME work even if your goal is hypertrophy.
 
I've found over the years that guys seem to grow on both....lighter weight/more reps AND heavier weight/less reps. I honestly think there is far more to be said about consistency rather than any one magical formula. Vary it up and consistently work till the muscle is fully exhausted is key


NO SLACKING OFF
 
So when I do light weight high reps I get a nice pump and sore then next day but when I do heavy weight low reps nothing doesn't even feel like I worked out and I load the weight so I hit failure between 5-8 reps anyone else have this problem

I always change it up. Right now Im doing high volume, lower weight with exception to compound lifts. I think youre most likely sore because you changed your routine. In a couple months switch back to lower reps, higher weight. I agree with what doc said and weightedchinup.
 
I change rep ranges every week . Everyone is different . Arnold got most of his mass power lifting when he was young that worked for him . Just find what works for you.
 
It's one thing to move a bunch of weight, it's another to load the bar and focus on your working muscle as your moving that weight. For me it's mind muscle control, whether I'm doing 4x7's or 5x12's. Focus on the working muscle as your moving that weight.
 
Ditto on weighted chinups' comment. You have to tailor your program to your goals. Also periodized programming will allow you to progress both in size and strength as well as keep training from getting repetitive. You can do everything by planning meso cycles throughout the year that parallel your gear cycles.
 

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