Rep Ranges and Science

[Liter O' Test]

I have switched to more sets and reps and find it works extremely well. The way I think of it is, as more muscle fibers get "tired" the ones that don't will work harder. So by going higher reps, I tire out one set of fibers, and by doing more reps the ones that "compensate" get tired. The net result is more total muscle gets worked. The thing I have found is with the increased volume you reach total body fatigue within a few months and need a "deload" week. And obviously I'm on gear, I utilize it to work more days (6 days a week). I could be totally wrong on what is taking place in the muscle but the results have been awesome.

what is high volume for you?

 

[Grey Spartan]

what is high volume for you?

Here is my current workout.

Thread 'Working Mans Split'

Nov 11, 2024

This is the split I do with limited time in the morning before work. It is a super set type workout, working antagonist muscles with only 1-2 min breaks (if any) in between sets.

I have a training partner (my wife) so It makes it easy to utilize two pieces of equipment at the gym.

Example, quads and hamstrings for a super set. If say I go to leg press after the super set, I will take a 1-2 min break between sets (or just go after my training partner is done) and will not do a warm up because it is not needed.

We start a cycle with 4 working sets of 8 - 15 reps then add a set each...

• Grey Spartan
• Replies: 3
• Forum: Training Forum

• 
• 

 

[laclark89]

Hey, thanks for at least taking the time to watch it. Sorry it was a waste of time for you.

I disagree with the second quoted sentence. There are two threads running right now on this forum with "gym bros" mostly saying the precise

Well, I suppose it's about those ideas about reps for strength, reps for hypertrophy being quite set, in people's mind and things actually being a lot more felxible/fluid with regards to what works.
I thought tut was for set, not for session, which is what he says.
I am not sure what your expectations were.

But I think that, in the end, it all boils down to what feels right and works for one, what can be sustainable and effective for you and the type of training you like.
Many ways to skin a cat, as you said earlier.
You brought the example of calisthenics, which I know you have discussed some time ago with a gentleman who did not see eye to eye with you.

I always wanted to reply to that, but wasn't sure you wanted that thread to be bumped. It finished with you writing,

Please reply if you really want , it’s not too old to bump up and get in trouble with the forum they just don’t like bumping really old stuff, and like me and u talked about in the past, even my wife says male gymnasts have the best looking physiques, all they do is calisthenics and a small amount of Olympic style lifting. When you do a pull up and feel light as air is a awesome feeling.

One thing I agree with this pale weak skinny researcher who looks like he just moved to the states from Antarctica who spent his whole life researching to tell people 5-35 reps is optimum is 7 sets of 3 reps that i tried back In the day sucks I actually put time into that stupid program.

Also Kenyans have more type 1 fiber which is a little racist, but no shit they are usto chasing Down game long distance to wear them out. Why they do good in the Olympics.
Tell me I’m wrong and I’ll love it.

Minus Charles glass , flex Lewis advocates the highest reps for weights at 25 reps. Anything over that it’s calisthenics or too light of a weight. Even though first years of foot ball weight lifting they teach u to do body weight squats untill u drop or can’t sit on the toilet.

It was just so vague and so many uncertainty and in theory, like I said it’s individual response. No one but Mike o Hearn does sets of 5 in his old age that I know of. So no shit. But in my little opinion 5-25 is optional not 35.

I wish someone would tag type 11 on this to reaffirm what I’ve said. Then I will bow down and shut my mouth.

 

[egruberman]

Also Kenyans have more type 1 fiber which is a little racist, but no shit they are usto chasing Down game long distance to wear them out. Why they do good in the Olympics.
Tell me I’m wrong and I’ll love it.

But they don't:

Kenyan dominance in distance running - PubMed

Critical physiological factors for performance in running are maximal oxygen consumption (VO(2max)), fractional VO(2max) utilization and running economy. While Kenyan and Caucasian elite runners are able to reach very high, but similar maximal oxygen uptake levels, the VO(2max) of black South...

pubmed.ncbi.nlm.nih.gov

I haven't done an exhaustive review of the literature, but I've read a number of times that the superior running economy for Kenyans and other east Africans is the result of long legs and very small calves. The mass of the lower leg apparently makes a huge difference in running economy.

That's not to say that east Africans don't tend to have elite genetics with regards to type 1 muscle fibers and VO2Max, but they are still have superior running economy than Caucasians with similar muscle fiber composition and VO2Max.

 

[laclark89]

But they don't:

Kenyan dominance in distance running - PubMed

Critical physiological factors for performance in running are maximal oxygen consumption (VO(2max)), fractional VO(2max) utilization and running economy. While Kenyan and Caucasian elite runners are able to reach very high, but similar maximal oxygen uptake levels, the VO(2max) of black South...

pubmed.ncbi.nlm.nih.gov

I haven't done an exhaustive review of the literature, but I've read a number of times that the superior running economy for Kenyans and other east Africans is the result of long legs and very small calves. The mass of the lower leg apparently makes a huge difference in running economy.

That's not to say that east Africans don't tend to have elite genetics with regards to type 1 muscle fibers and VO2Max, but they are still have superior running economy than Caucasians with similar muscle fiber composition and VO2Max.

Caucasians don’t have close , it’s called genetics thousands of years of building, from they’re environment.

When have u seen a African worlds strongest
Man? Never it’s not in the genetics. They are all northern climate people every single 1. U think it’s a coincidence?

U arguing my point just really reaffirms my views.

When has a white man won sprinting in the Olympics? 1940’s I honestly don’t k know but I’d bet. I have no more time for this bs.

 

[egruberman]

U arguing my point just really reaffirms my views.

Your point was that Kenyans and other east Africans are superior endurance athletes because they have a greater proportion of type 1 muscle fibers.

The research says otherwise and that the increased running economy is the result of having less lower leg mass.

Finally, if you're going attempt to make an argument, please try to use coherent sentences.

 

[laclark89]

Your point was that Kenyans and other east Africans are superior endurance athletes because they have a greater proportion of type 1 muscle fibers.

The research says otherwise and that the increased running economy is the result of having less lower leg mass.

Finally, if you're going attempt to make an argument, please try to use coherent sentences.

I’m done here my point was made

 

[laclark89]

That's kind of what the video said, but there is much more to it than that.

Sorry for seemingly high jacking your thread
, but u asked for it lol.

Im not gana make 1 more post here.

 

[iris]

Sorry for seemingly high jacking your thread
, but u asked for it lol.

Im not gana make 1 more post here.

Hey chico, can I reply to you, later on?
You don't have to reply back.
But if you'd rather not, I will not. No problem.

 

[egruberman]

I’m done here my point was made

No. No, it wasn't.

 

[laclark89]

But they don't:

Kenyan dominance in distance running - PubMed

Critical physiological factors for performance in running are maximal oxygen consumption (VO(2max)), fractional VO(2max) utilization and running economy. While Kenyan and Caucasian elite runners are able to reach very high, but similar maximal oxygen uptake levels, the VO(2max) of black South...

pubmed.ncbi.nlm.nih.gov

I haven't done an exhaustive review of the literature, but I've read a number of times that the superior running economy for Kenyans and other east Africans is the result of long legs and very small calves. The mass of the lower leg apparently makes a huge difference in running economy.

That's not to say that east Africans don't tend to have elite genetics with regards to type 1 muscle fibers and VO2Max,

but they are still have superior running economy than Caucasians with similar muscle fiber composition and VO2Max.

But they are still have superior?

Is that coherent? Fruit cake.

 

[Liter O' Test]

Here is my current workout.

Thread 'Working Mans Split'

Nov 11, 2024

This is the split I do with limited time in the morning before work. It is a super set type workout, working antagonist muscles with only 1-2 min breaks (if any) in between sets.

I have a training partner (my wife) so It makes it easy to utilize two pieces of equipment at the gym.

Example, quads and hamstrings for a super set. If say I go to leg press after the super set, I will take a 1-2 min break between sets (or just go after my training partner is done) and will not do a warm up because it is not needed.

We start a cycle with 4 working sets of 8 - 15 reps then add a set each...

• Grey Spartan
• Replies: 3
• Forum: Training Forum

• 
• 

oh i do like 6-8 sets per muscle too, but of reps 6-8
shoulders i do 4 sets per head but I think i should do more.

 

[egruberman]

But they are still have superior?

Is that coherent? Fruit cake.

Far from coherent.

Is English your first language?

 

[iris]

Caucasians don’t have close , it’s called genetics thousands of years of building, from they’re environment.
When have u seen a African worlds strongest
Man? Never it’s not in the genetics. They are all northern climate people every single 1. U think it’s a coincidence?
When has a white man won sprinting in the Olympics? 1940’s I honestly don’t k know but I’d bet. I have no more time for this bs.

You are right.
Genetics plays a massive role in sports, in general, and your example of long distance running, all about endurance, is a good one.
The Kenyans have been so successful thanks to their genetics and environmental conditions.
They were born and they train in high altitude areas and it was shown that this is very helpful.
Many other athletes go train at altitude, of course.
But I wonder if actually spending your whole life under those conditions from day one, rather than start being exposed to it later in life, would make a difference.
The answer, if available, is somewhere Mr Google would know about but I cannot be bothered now, lol.
But I am sure that milieu would positively affect lung capacity and energy expenditure efficiency.
It's also to do with their muscle composition, as you point out, or so it is thought (a preponderance of slow twitch fibers being the reason for endurance capacity).
I can only dream of having those long, endless legs, lol.
Biomechanically, they are perfect for the type of running they do.