High sets, Low reps theory

  • Thread starter Thread starter bigbrock
  • Start date Start date
lift as heavy as you can with proper form and fucos. u will gain a lot of muscle
 
Right touch

Right touch

This method works in conjunction with what you have been doing for the rest of the year. Lifting is about conditioning you body, and "training" it to do what you want it to do.

If you have been lifting heavy all year around this will not work for you. It will just cause you injuries. Not matter what you must do warming up reps to get the joints and ligaments flexible before heavy lifting. You should listen to your body instead of setting a high amount of sets for short periods of time. When you feel muscle fatigue move on to another angle. Variety of angle is the key to heavy traing. Increase the Volume of training for angle variety. Sets no higher then 6. If you can do more you really under estimated your max weight rep range. That should only happen every so often with experienced lifters. The body will start repairing itself faster then expected and you become stronger much faster the more you condition your muscles to repair.

Example:
Sholder press machine-100LBS x 20-25
200LBS x 12
250LBS x 12
300LBS x 8
315LBS x 6-8

laterals raises- 25LBS x 15
40LBS x 8
45LBS x 8
45LBS x 8

Seated Dumbbell Shoulder press-
65LBS x 20
75LBS x 12
75LBS x 12
80LBS x 8

Shrug

ect.

Your rest between sets should be no more then a minute or two. Use good form and contract of all movement. Do not lock out. Concentrate on strong contractions. USE SPOTTER! They can help you use less energy getting the weight where it needs to be for effective stress on the muscle on the right angle. They can also help keep weight in place and stead for powerful contractions when your muscles start to twitch and vibrate.

You will be sore two to three days later when you first start. And your connecting muscles will feel really stiff. Keep warm and stretch the opposite muscles. This is a shocking technique and can be used to hold Volume while on a low Calorie diet for weight loss. It will make sure you don't come out with that very lean but flat look. Your muscle bellies will have volume and hold a rounder , fuller look.
 
i don't buy that shit of high reps, it is as heavy as you can go and maybe high reps at the end of a routine. If your looking to cut it is diet and cardio
 
JrMaFia said:
i don't buy that shit of high reps, it is as heavy as you can go and maybe high reps at the end of a routine. If your looking to cut it is diet and cardio
Click to expand...

I do a couple high rep sets for each exercise at the beginning, but add weight until I finish with a couple very heavy, low to moderate reps sets. This has kept my shoulders and knees healthy. Fully agree diet and some cardio gets you cut. High reps with light weight all the time is bad imo, you tend to lose both muscle and strength.
 
trinibajan said:
This method works in conjunction with what you have been doing for the rest of the year. Lifting is about conditioning you body, and "training" it to do what you want it to do.

If you have been lifting heavy all year around this will not work for you. It will just cause you injuries. Not matter what you must do warming up reps to get the joints and ligaments flexible before heavy lifting. You should listen to your body instead of setting a high amount of sets for short periods of time. When you feel muscle fatigue move on to another angle. Variety of angle is the key to heavy traing. Increase the Volume of training for angle variety. Sets no higher then 6. If you can do more you really under estimated your max weight rep range. That should only happen every so often with experienced lifters. The body will start repairing itself faster then expected and you become stronger much faster the more you condition your muscles to repair.

Example:
Sholder press machine-100LBS x 20-25
200LBS x 12
250LBS x 12
300LBS x 8
315LBS x 6-8

laterals raises- 25LBS x 15
40LBS x 8
45LBS x 8
45LBS x 8

Seated Dumbbell Shoulder press-
65LBS x 20
75LBS x 12
75LBS x 12
80LBS x 8

Shrug

ect.

Your rest between sets should be no more then a minute or two. Use good form and contract of all movement. Do not lock out. Concentrate on strong contractions. USE SPOTTER! They can help you use less energy getting the weight where it needs to be for effective stress on the muscle on the right angle. They can also help keep weight in place and stead for powerful contractions when your muscles start to twitch and vibrate.

You will be sore two to three days later when you first start. And your connecting muscles will feel really stiff. Keep warm and stretch the opposite muscles. This is a shocking technique and can be used to hold Volume while on a low Calorie diet for weight loss. It will make sure you don't come out with that very lean but flat look. Your muscle bellies will have volume and hold a rounder , fuller look.
Click to expand...

That example delt routine is a a typical pyramid system. Why advocate resting only 1-2 mins between sets? Thats defeating the purpose when going heavy....you rest as long as you need to recover so you can come back and push the heavy weight. Resting briefly is fine when using light-moderate weights, but not when going heavy. ;)
 
i do a couple sets also at the beginning that is like a warm up
 
JrMaFia said:
i don't buy that shit of high reps, it is as heavy as you can go and maybe high reps at the end of a routine. If your looking to cut it is diet and cardio
Click to expand...

Me either, ive tried it. Gives you endurance like a hell but so much mass in the way of mass.
 
Dawgpound_Hank said:
That example delt routine is a a typical pyramid system. Why advocate resting only 1-2 mins between sets? Thats defeating the purpose when going heavy....you rest as long as you need to recover so you can come back and push the heavy weight. Resting briefly is fine when using light-moderate weights, but not when going heavy. ;)
Click to expand...

Yes sir! Usually on my heavy days i even like to have some gatorade to drink between every few sets. Really gets my perked up for the heavy weight
 
liftsiron said:
I do a couple high rep sets for each exercise at the beginning, but add weight until I finish with a couple very heavy, low to moderate reps sets. This has kept my shoulders and knees healthy. Fully agree diet and some cardio gets you cut. High reps with light weight all the time is bad imo, you tend to lose both muscle and strength.
Click to expand...


Same here.. high reps at the beginning and finish it off with heavy but low reps.

Never been a fan of high reps / light weight all the time. :shoot4:
 
liftsiron said:
I do a couple high rep sets for each exercise at the beginning, but add weight until I finish with a couple very heavy, low to moderate reps sets. This has kept my shoulders and knees healthy. Fully agree diet and some cardio gets you cut. High reps with light weight all the time is bad imo, you tend to lose both muscle and strength.
Click to expand...
This is what works best for me.

One of the biggest guys I've ever seen, 6' tall ripped to the bone with 20" arms does 10 sets of 4 on every exercise and claims to have never touched any supplement including protein powder. Eats extremely clean, but has never used post workout drinks or ate 6 meals a day etc. ;)
 
John Benz said:
This is what works best for me.

One of the biggest guys I've ever seen, 6' tall ripped to the bone with 20" arms does 10 sets of 4 on every exercise and claims to have never touched any supplement including protein powder. Eats extremely clean, but has never used post workout drinks or ate 6 meals a day etc. ;)
Click to expand...



That's genetics, that guy probably could have got there 10 different ways. BTW, is he black? lol
 
Scott21 said:
That's genetics, that guy probably could have got there 10 different ways. BTW, is he black? lol
Click to expand...
He is as black as the ace of spades, and is only that huge from the waist up. Quads and calves are no near up to par....but he does swear he hasn't missed a workout in 20 years. About 44-45 years old...looks 30. ;)

BTW...Scott, good to see you posting here so much. Thought you were still only at fb.
 
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