High vs. low reps and joint/connective tissue health

[ruckin]

I've essentially spent all of the last 2.5 year using nothing but 5 reps or less on all my big compound lifts, up until a couple of months ago. Let me first say that I made fantastic progress this way, and I don't regret a thing, but I'd be lying if I didn't admit that it has caught up to me and I felt it in my joints, primarily my left elbow and that tricep insertion, along with my left hip flexor.

I finally caved and switched to 10ish reps on my lifts and it definitely helped my joints. I've recently moved back down slightly to 8 reps on my bench in particular, and I can tell that my tricep/elbow is starting to give me irritation again. Ugh...

I'm gonna be switching to 10+ reps on my lifts and likely stay there for a while, at least until my offseason starts to wind down, and I think this will help me stay healthy and consistent long-term.

The reason I'm sharing this is because I want my meso brothers to hopefully learn what I've learned, without having to go through the negative consequences that I experienced. Especially for any guys on here who, like me, enjoy sticking to low reps/high intensity for very long periods of time. It's my favorite way to train, but it WILL catch up to you eventually. I'd recommend staying with a low rep style for no more than a few weeks or months at a time.

AND this is coming from a 22 year old! Can't imagine when I'm older lol

What are everyone's thoughts on this topic?

 

[Burrr]

46 years here, and on that 10-12 rep program. The joints do seem to be the weak link for me too.

 

[gr8whitetrukker]

Thats not necessarily true. Im 9 yrs older than you. I have no such issues. Perhaps some thing off about your form and the way you apply torque when lifting?

For me running was by far the most destructive thing I've ever done to myself. Since ive stopped my knees have done a 180.

 

[Xlgx]

Read this a while back and found it interesting
http://www.flexonline.com/training/build-muscle-mass-while-preventing-joint-damage

 

[Xlgx]

I also read his new book and he has an interesting program 5-10-20.

 

[weighted chinup]

Connective tissue, junctions, and ligaments will get stronger and stiffer overtime to compensate for exercise related stress, so I would imagine your joints and connective tissue are fairly strong as a result of training with near maximal loads for so long.

I don't think the issue is training with near maximal loads per se, but rather training with near maximal loads with such high volume for so long. At that point regular deloading becomes extremely important and if neglected I can see how it would contribute to these problems. The progress one can make off training like this is amazing though, so I fully understand wanting to push the volume, intensity, frequency etc. The results are amazing.

I train with an 8-10RM on all my movements, I personally really like this rep range, even for getting stronger. Intensity is reasonable imo in this rep range and you can do a lot of volume without destroying your performance or yourself with fatigue. Easier to program too imo.

 

[Oregongearhead]

I do both nowdays , all my warm-up and lower weight reps are in the 10 range , my working sets are in the 5-8 rep range but .....twice a month my working reps are in the 3-5 reps range (powerlifting) this is also when I try my 1 or 2 rep max(my favorite time)

 

[jparker1121]

I do both as well.

Main lift:
Couple sets of 15 - 10
Couple sets of 8 - 5
Then 3 work sets of 5 - 3

Accessory:
Then 3 - 4 sets of 8 - 12 for assistance

 

[Docd187123]

I've been doing sets of 5 or less for my main lifts for over 4yrs and definitely feel it in some of my joints. I've tweaked my form and ROM on some lifts to accommodate the aches and pains instead of switching to higher reps. Do what you gotta do though.

 

[MANWHORE]

I don't count reps anymore
I know when my muscles have
Been stimulated enough ..

It's not a good measure of
Progression but it keeps
My body where I like it

 

[dnoyez]

I don't count reps anymore
I know when my muscles have
Been stimulated enough ..

It's not a good measure of
Progression but it keeps
My body where I like it

Some count time instead of reps.

 

[MANWHORE]

I do by minutes too ..
5 min curls

 

[Kinikuman]

I'm an old guy and after all these years I have to say that using periodization in your training is the key to reaching peak levels and preventing injury. I never do low rep work (5 or less) for more than 6-8 weeks at a stretch. After that peak I will go down to 30% 1RM for 40 reps for 1 weeks followed by 2 weeks of 50-60% 1RM for 15 reps. All that lactic acid buildup from the high rep work will iron plate your joints and prepare them them for the coming onslaught. After this I will go into either hypertrophy (6-12 reps) or more more strength work (5s, 3s. 2s). I lifted some decent weights for my size and never suffered a significant joint injury as a result of weight training. I credit a lot of that to emphasis on good form, but much goes to the generalized adaptation principle and using periods of specific training to achieve peak performance without injury.

 

[element00]

If you plan to still be lifting in years to come then you should be looking at changing what you're doing. anything that's causing joint pain in your early 20's does not set you up well for the next couple of decades of training

 

[ruckin]

I'm an old guy and after all these years I have to say that using periodization in your training is the key to reaching peak levels and preventing injury. I never do low rep work (5 or less) for more than 6-8 weeks at a stretch. After that peak I will go down to 30% 1RM for 40 reps for 1 weeks followed by 2 weeks of 50-60% 1RM for 15 reps. All that lactic acid buildup from the high rep work will iron plate your joints and prepare them them for the coming onslaught. After this I will go into either hypertrophy (6-12 reps) or more more strength work (5s, 3s. 2s). I lifted some decent weights for my size and never suffered a significant joint injury as a result of weight training. I credit a lot of that to emphasis on good form, but much goes to the generalized adaptation principle and using periods of specific training to achieve peak performance without injury.

This sounds like very good advice, I'll be remembering it.

If you plan to still be lifting in years to come then you should be looking at changing what you're doing. anything that's causing joint pain in your early 20's does not set you up well for the next couple of decades of training

Yes you're right. I'm glad I realized early though that I need to change something before I caused bigger problems. The issues I've caused are relatively minor and easily fixable, thankfully.

 

[DeM0NiCs]

Lifting heavy is a good way to snap some shit up for sure. I try to find that balance of weight that i can barley do the last 10th rep to get a killer pump and muscle tear both. I like drop sets to get skin popping pumps on my last set. Focusing on that muscle with Your mind to get that mental link going and its more effective than lifting heavy in my opinion...

 

[dnoyez]

I myself do 10-15 reps upperbody and 15 reps and up for my lower body for hypertrophy specific results rather than strength gains.I came to this through years of pissing through many training styles.But whos to say you are not strong squatting 405 15 -20 reps?