Heavy Weights Vs High Reps??

[Skull]

I know both of them have their place in the gym. I used to think heavy was the way to go but know days it seems like im seeing far better results and im growing more by going for the pump! It seems like the more I pump an pump an pump..im getting bigger than I was when all I was focusing on was lifting as heavy as I could go!! Is this true? Is pumping the way to go? I still go heavy on my squats and deads but on the bench I like doing the reverse pyramid. starting out light and working my way up to as heavy as I can go..then I start ripping weights off and pumping the shit out of them to complete failure while only giving myself time to throw off the weights an not rest at all. I do this over an over until I get all the way down to almost nothing and it just blows me up!! I do my curls almost the same way..when I go for the pump and don't lift them as heavy as I can it seems like im getting a more efficient workout. Im seeing way more results than I was when I was lifting and struggling with those heavy ass weights!! Whats your thoughts on the subject? Heavy an less or Light and more?????

 

[Ozzy619]

I think youre getting bigger because youre doing a higher volume. I prefer a high volume with moderate to heavy weight.

 

[Skull]

I think youre getting bigger because youre doing a higher volume. I prefer a high volume with moderate to heavy weight.

I would like to do heavier weight with a higher volume but my body gives out to quick and I don't get to see those pumping results. iam natty for know lol.I only use beast creature complex creatine and opt whey protein!!

 

[zaxar]

I always used heavy weight and low reps first few years I lifted, I feel it gave me a good base with decent strength. As of now 10 odd years later high volume with medium weight has got me a lot bigger fuller muscle. My one rep max might not be the same but I would rather bench 315 for 15 - 20 reps to build muscle then say 4-6 reps at 400...all about time under tension for me now. .balls to the wall volume with under 60 second rest and still put up decent weight till you feel like your gona throw up...lol ya baby...
Peace
Zaxar

 

[weighted chinup]

Training with a moderate rep max seems to be more ideal for bodybuilding purposes.

In theory any rep range can be effective for hypertrophy though, assuming volume is properly adjusted.

Training with near maximal loads (1-5RM) will promote quicker improvements in strength because the tension/effort needed to complete the set is high, but fatigue per set is fairly low. High Tension/effort and low fatigue.

Moderate rep ranges (8-12RM) on the other hand are moderate tension/effort and moderate fatigue, which seems to be a more ideal relationship between fatigue, tension, and various other factors for hypertrophy.

Taking a set to failure increases the effort needed to complete the set, which will promote quicker strength adaptations.

Doing 5x5 Front Squats might be more well suited for a strength athlete than someone looking purely for hypertrophy / bodybuilding, but I would bet if you doubled the volume on those 5RM front squats you would see some very good hypertrophy.

Most guys probably won't do that, but that kind of illustrates what I meant when I said that any rep range can be effective for hypertrophy if volume is adjusted.

I train with a 10 rep max.

 

[romaleos]

Moderate weight (60-70% 1rm) and high volume (10+ rep range) is best for hypertrophy.

The human organism is highly adaptable to imposed training stress. For the bodybuilding athlete, I would suggest longer hypertrophy cycles with short strength cycles to serve as a deload period and to increase base strength.

So it would not hurt to take breaks from bodybuilding type meso cycles by focusing on strength from time to time in order to raise base strength and 1rm which in turn will help you to increase weight during volume training which will create more hypertrophic adaptation.

An example would be 8-weeks ppl volume then 4-weeks 5x5. Rinse and repeat.

 

[lsuandy12]

romaleos is dead on. first off, your body will naturally try to adapt to WHATEVER you do to it, so it constantly switching specific exercises and rep ranges (to an extent) will help with hitting a plateau. I am not a bodybuilder and honestly don't know much about how to get extremely big and shredded like your typical bodybuilder, but I do know a decent amount about increasing overall athletic performance and achieving the physique that's similar to an elite cornerback, runningback, or linebacker (in football terms, depending on your specific body type - ectomorph, MESOmorph, or endomorph). I feel its always best to start out by building a solid foundation focusing on increasing your strength, which in turn requires lifting the fuck out of some heavy shit, lower reps. Always concentrate on big complex lifts that will give you the most bang for your buck. After building a solid foundation, use lower percentages of your 1RM for medium to higher reps to start building some size. Once your size gains start slowing down, move back into a strength/power program to increase that old 1RM so your percentages will also go up. Its a constant battle between you and your body, and the main thing is to keep your body from getting in a habit of doing the same shit. But ALWAYS be a fucking man and lift some heavy shit as much as possible haha

 

[romaleos]

Yes @lsuandy12 . All good periodized programs are conjugate if you look at it from the macro view.

I to am a religious believer in conjugate training. But I am more skewed to the Olympic lifts than powerlifts ala Westside Barbell.

I'm more into training rate force development and explosiveness than maximal strength. I feel it translates more to athletes. But don't get me wrong, I love lifting heavy shit!

Only problem is the time, dedication, and talent it takes to competently get athletes to do decent oly form. But that's a discussion for another time...good to have you here.

@weighted chinup, if we build it they will come haha.

 

[lsuandy12]

totally agree. I love olypmic lifts, and if a certain athlete can perform them correctly, ill incorporate them in very often. but I usually just throw some bands on and make shit explosive. I love both dynamic bench and dynamic squats with bands. my favorite exercise of all is box squats (wide stance) with bands attached to the bottom of the squat rack!!! and I treat them just like an Olympic lift: explosive.

 

[romaleos]

Bands and chains safety bar box squat! Shit, you making me want to hit some weights right about now!