master.on
New Member
20 y.o. = 10 reps
30 yo = 15 reps
40 yo = 20 reps
Any truth to this bro-science?
30 yo = 15 reps
40 yo = 20 reps
Any truth to this bro-science?
Jesus I hope not. I'm 52 and I hate high rep sets.20 y.o. = 10 reps
30 yo = 15 reps
40 yo = 20 reps
Any truth to this bro-science?
Haha....
Why!?
In my opinion there is never a reason to go past 12,reps. Unless you are trying to max rep something.
Lifting heavy is all around better for any fitness goal.
I've been 183lbs and deadlifted 495 lifting no more than 10 reps on lifts, except for pullups
I'm 230 now and probably can't even deadlift that due to injuries.
Lifting bigger weight does not equate to bigger muscles.
Lifting lighter weight more does not equate to densit or vascularity.
Both are achieved through nutrition. Or at least in my experience.
I've been 183lbs and deadlifted 495 lifting no more than 10 reps on lifts, except for pullups
I'm 230 now and probably can't even deadlift that due to injuries.
Lifting bigger weight does not equate to bigger muscles.
Lifting lighter weight more does not equate to densit or vascularity.
Both are achieved through nutrition. Or at least in my experience.
OP there is no truth to the age rep thing.
As far as more than 12 reps there are many good reasons. It depends on what your goal is at the time of your routine.
For maintenance low reps 6-8 mixed with high reps 12-15-18 is useful to keep mass hard and to become more vascular when dieting for a show.
During diet we get weaker and it is hard to do continuous heavy sets. As people with injuries might have to do a routine with lighter weight and high reps in order to keep up and not loose so much during recovery.
Myself at my age I have figured out by experience that I have to do more high rep sets with very few lower 6-8 type reps to failure. You can maintain quite a bit of your mass for a while by reaching failure at high reps. This as long as you get to failure.
The point to the low reps is to build mass.
Before I go into all this shit you have spewed here I would politely like ask you how old you are , how long you have been training and been involved in the use of AAS. How many shows have you done.
You did a good job with your outline here. ???
I really can't find anything I don't like about this. ^^^^^There's a lot of misinformation here
Correct
No there aren't many good reasons. About the only good reason is muscular endurance but that neither helps build muscle mass nor does it help maintain muscle mass which are the goals for most ppl here. If you're into crossfit or other endurance type activities then sure going above 12reps can be useful but that's not for he majority. Doing a burnout set of 12+ reps now and then can be beneficial but those aren't something to be done regularly either.
6-8reps is not low reps. Furthermore, high reps don't do much to help preserve muscle mass. Cutting training volume while working in the 1-5reo range, so as a high intensity can be maintained, is what best reserves muscle mass training wise.
That's why as you diet you cut training volume NOT intensity.
Training to failure is not conducive to preserving muscle in a cut. It can actually have a detrimental effect.
Misleading. Low reps, 1-3reps, can help build a little muscle mass but they're primary benefit is neuromuscular. They're best for strength gains.
There's a lot of misinformation here
Correct
No there aren't many good reasons. About the only good reason is muscular endurance but that neither helps build muscle mass nor does it help maintain muscle mass which are the goals for most ppl here. If you're into crossfit or other endurance type activities then sure going above 12reps can be useful but that's not for he majority. Doing a burnout set of 12+ reps now and then can be beneficial but those aren't something to be done regularly either.
6-8reps is not low reps. Furthermore, high reps don't do much to help preserve muscle mass. Cutting training volume while working in the 1-5reo range, so as a high intensity can be maintained, is what best reserves muscle mass training wise.
That's why as you diet you cut training volume NOT intensity.
Training to failure is not conducive to preserving muscle in a cut. It can actually have a detrimental effect.
Misleading. Low reps, 1-3reps, can help build a little muscle mass but they're primary benefit is neuromuscular. They're best for strength gains.
You can maintain quite a bit of your mass for a while by reaching failure at high reps. This as long as you get to failure.
Docd hit most of it but I just wanted to point my laser in this direction.
So during a calorie deficit where your main goal is to maintain the mass you currently have, you believe the best thing to do is to breakdown your muscle fibres as far as possible then because of the deficit not give them all the nutritients they require to recover and you think this will retain mass?
Ok hold on maybe I didn't say something right here. When I talk of breaking down and rebuilding I didn't mean while dieting down. Listen I'm not going to get into some BS argument here. I never meant to breakdown your muscle fibers during the calorie deficit and I don't know where I said that.
However if that's how it was taken please that's not what I meant. Clearly how you put it is `backwards thinking and would not make any sense.
Before I go into all this shit you have spewed here I would politely like ask you how old you are , how long you have been training and been involved in the use of AAS. How many shows have you done.
You did a good job with your outline here. ???