putting on mass with high reps and low weight

[stevonov]

Both my ac joints are fried, l4 l5 herniation and s1 l5 problems. dr told me to take a year off weights and after hitting ac joints and discs with guided steroid injections and taking a long break im finally at an exceptable level of pain. Ive been staying away fromsquats and compound movements and do everything isolated. Been back at gym and feeling good breaking down all muscles good with just burning out reps and low weight with isolated movements. can i expect to gain my muscle back like this with a proper diet? just want to get back to where i was. 5 9 200 just under ten percent. now im 200 at about 20% oh im over 40 and was under 200 so doc gave testopel pellets expecting to be around 1000. once i get back in shape open to throwing something else into the mix to help out

 

[Oregongearhead]

Both my ac joints are fried, l4 l5 herniation and s1 l5 problems. dr told me to take a year off weights and after hitting ac joints and discs with guided steroid injections and taking a long break im finally at an exceptable level of pain. Ive been staying away fromsquats and compound movements and do everything isolated. Been back at gym and feeling good breaking down all muscles good with just burning out reps and low weight with isolated movements. can i expect to gain my muscle back like this with a proper diet? just want to get back to where i was. 5 9 200 just under ten percent. now im 200 at about 20% oh im over 40 and was under 200 so doc gave testopel pellets expecting to be around 1000. once i get back in shape open to throwing something else into the mix to help out

Ive always done the 5x5 and low rep thing until this last year , now I concentrate more on the 10-12 rep range , using lower weights . My joints are slowly feeling better although I still do low reps twice a month ....

 

[double-leg]

^^^^ agreed i was the asshole doing few variations pull ups everday as a warm up. Guess who got a bad case of tennis elbow? Now it low and slow like im BBQing tension over time build musle and nice looking muscle too

 

[stevonov]

even the ten to twelve rep range is causing a little ac joint pain. ive been doing like twenty reps real slow and controlled and im surprised how much im tearing it up with such light weight. ill work up to 10 -12 slowly. doc said not to drop my elbows lower than the bench when bench pressing but i qustion the efficacy of that range of motion seems more tris in that range

 

[armbarsallday]

if you goal is just to lean up back to 10% then whether you can do an extra 3inchs of ROM on bench shouldnt make a difference
might want to just get some chains and do weighted push ups with elbows in tight
safe on your shoulders good for a beat up body

if i remember right defranco just released a new program geared soley towards older beat up meatheads
might be worth checking out
im sure ill have to at some point
im 33 and pretty beat up from the last 7 years of mma and like 13 years of lifting

 

[MANWHORE]

You can bring a muscle out much more from the others concentrating on tension and pump rather than weight and full range is never needed for leaning or bulking ...

Full range allows me to get a better stretch and get the blood flowing nice but I always stop in the full range during my sets to do a partial pump then back to the the stretch ..
Like pushups I will do full then 1/4 from the floor I go down and up for few reps .. to keep the tension on my chest while pushing my thumbs toward each other ...
Then back to full and concentrating on top 1/4 for triceps then back to full ..

M

 

[MANWHORE]

When I can't do anymore on my toes I drop my knees to the floor and pump out many more ..
Same as how I did the regular reps ..

I use very slow to regular cadence for all my reps cause it allows me to better control the tension on the muscle I am working ...

I might not be big but I know
How to get that athletic look
With very little training, no gym and a not so good diet

 

[Notits]

Ive always done the 5x5 and low rep thing until this last year , now I concentrate more on the 10-12 rep range , using lower weights . My joints are slowly feeling better although I still do low reps twice a month ....

Did you build yourself to the point your at strictly on 5x5 @Oregongearhead ?????

 

[stevonov]

ok good to know guys, will keep you posted on progress

 

[hotdog23]

Did you build yourself to the point your at strictly on 5x5 @Oregongearhead ?????

He doesn't wanna tell his secrets lol

 

[Notits]

He doesn't wanna tell his secrets lol

I don't think I'm the only one that would be interested in the answer!
Definitely above average development.

 

[hotdog23]

I don't think I'm the only one that would be interested in the answer!

@Oregongearhead

 

[Docd187123]

Yes you can put on mass with low weights and high reps. You won't gain strength like you would have with lower reps and higher intensities but if strength isn't a goal then go for it.

 

[Oregongearhead]

Did you build yourself to the point your at strictly on 5x5 @Oregongearhead ?????

Actually I started off with 8-12 rep type workouts for 20 years then switched on/off to powerlifting for these last 6 years . Now I mix it up high & low wts. Changing every month or two keeps things interesting ....

 

[hotdog23]

Actually I started off with 8-12 rep type workouts for 20 years then switched on/off to powerlifting for these last 6 years . Now I mix it up high & low wts. Changing every month or two keeps things interesting ....

How would you compare the results from the two?

 

[Wings_of_pain]

Honestly, I think there is a good middle ground and you just have to stick to it. During my workouts before I had surgery for back issues as well I could deadlift 500 and bench 405. But I found that through pushing my body for the heaviest possible weights I sped up deterioration of my joints and back. I don't think it's strictly a rep equation either because i found that whether doing x weight or y weight I still had pain as long as it was reasonably heavy.

For me there seemed to be a threshold where certain amount of weight would exacerbate my injury. Deadlifting at all always causes me pain too, I just did it because I wanted to be strong and compete.

 

[Notits]

Honestly, I think there is a good middle ground and you just have to stick to it. During my workouts before I had surgery for back issues as well I could deadlift 500 and bench 405. But I found that through pushing my body for the heaviest possible weights I sped up deterioration of my joints and back. I don't think it's strictly a rep equation either because i found that whether doing x weight or y weight I still had pain as long as it was reasonably heavy.

For me there seemed to be a threshold where certain amount of weight would exacerbate my injury. Deadlifting at all always causes me pain too, I just did it because I wanted to be strong and compete.

How you been man?

 

[Wings_of_pain]

How you been man?

Oh you know just lurkin..but I'm doing decent to better. Don't think I'll ever be as strong as I was before op but who knows. In a few months I'm thinking of jumping on gear again but priorities are first health, work, etc

 

[Notits]

Oh you know just lurkin..but I'm doing decent to better. Don't think I'll ever be as strong as I was before op but who knows. In a few months I'm thinking of jumping on gear again but priorities are first health, work, etc

Good to hear your still upright brother.

 

[gr8whitetrukker]

Medium to high reps is perfect for max hypertrophy. Doesnt mean you pick up girl weights and stop the set well before you challenge your intended muscle. Means you pick a weight you can do 8-20 reps and push the envelope.

Wanna add more intensity? Go 2 second negative and explode up in the positive side of the lift. Then when you fail go to static holds.

Its not always about the weight you use.