we all heard that training in the low rep range is best for strength 1-5 and higher reps with more volume is best for hypetrophy 8-12. But is this really true? Does it really matter as long as the volume is there? Will 10x3 create the same hypetrophy as 4x10? Also it seams the guys who train in lower rep ranges and have lower bf levels look way harder. Guys that train in the 10-12 range look soft. I don't get anything off 10-12 reps. 8 and under works best. I tried the 10-12 range for a while and looked soft and smaller.
MESO-Rx
Anabolic Steroids
High reps vs low reps
- Thread starter ErikR
- Start date
Luffy
New Member
Well you could do 10x3 but it will drain you,i belive that some research tested 10x3 and some other typical hypertrophy set/reps and there were no significant differences in gained muscle mass but the other gropu could do much more
I belive that lower rep ranges have effect on skin thicknes and higher rep ranges cause sarcoplastic hypertrophy
Hope that helps if i wrote something wrong please correct me also sorry for bad english
I did read that article. A lot of the questions I post I do somewhat know the answer to but not 100%. There are members in this board that can break down questions in every which way. I think Its good for other members that may not know a chance to learn as well.
Luffy
New Member
Im sure i read some article by i think is pendlay and he wrote about why weightlifters have very thick skin but i really cant help you more sorry man
NoScopeKen
Member
For compound exercises - Low reps
Isolation - High reps
Works best for me anyway..
Isolation - High reps
Works best for me anyway..
Yes that is the general rule , but if one were to use low reps that equal the same over all volume as higher reps would hypertrohy be the Same. Now when I say low reps I mean 1-5.
Intensity dictates the training effect and volume determines the magnitude of that effect.
^^^ues it does matter but strength and size happen on a continuum, not like an on/off switch where if you work 4reps it's strength and no size and 5 reps is size but no strength. Higher intensity trains neural adaptations much more than lower intensity regardless of training volume. Different intensities and rep ranges also tax your energy systems differently. Here's a good paper to read:
http://www.salisbury.edu/sportsperf...TRAINING FACTS AND FALLACIES - ZATZIORSKY.pdf
NoScopeKen
Member
Yeah I believe so. I'm sure it's scientifically proven too.
Good read. Thanks.
RodgerThat
New Member
Low reps will build muscle and strength respectively. If you can work a 10x3 it will yeild better results then a 3x10 for sure but the thing is I doubt you'll be able to recover properly from a 10x3 if the intensity is 90% of your 3rm and that's were you should be in training is about 80-90% when working with low reps. I've pushed heavy weights for low reps and light weight for high reps and I can say personally without a doubt heavy weight has made me look better and get bigger then reps with lightweight would. Also the higher you increase your 1rm the easier it is to rep weight as well so basically PLing is the best 
