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Reps. Are They Holding Me Back?

Robbie said:
So what's the question??
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Tbh man it was to find out if reps are all that important. I'm trying to avoid heavy lifting that's the goal, but would I benefit if I just ignored the traditional 8-12 rep stuff and just lifted to I can't lift that weight for a full rep
 
X-WINGpilot said:
Tbh man it was to find out if reps are all that important. I'm trying to avoid heavy lifting that's the goal, but would I benefit if I just ignored the traditional 8-12 rep stuff and just lifted to I can't lift that weight for a full rep
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*not trying to avoid
 
X-WINGpilot said:
Tbh man it was to find out if reps are all that important. I'm trying to avoid heavy lifting that's the goal, but would I benefit if I just ignored the traditional 8-12 rep stuff and just lifted to I can't lift that weight for a full rep
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Why are you trying to avoid lifting heavy? Heavy weights = big moooosles
 
X-WINGpilot said:
Is it a good idea, or am I headed for disaster if don't try to stick to a rep range that seems to be the norm?
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I think a lot of the recent research suggests that if sets are taken to failure, then anything between 5-30 can work, and the differences in gains between different rep ranges aren't statistically significant for most people. Brad Schoenfeld (sp?) has written and researched this quite a lot I believe.

He also suggested - if I remember correctly- that 'in the real world' (i.e. not just in studies) always working in the 6-8 range bangs most people's joints and tendons up after a while and always working at the upper end means cardio fitness often becomes as much of a limiting factor as strength, especially on compound exercises (fancy 4x25 in squats or deadlifts?!?). Hence the classic bodybuilding range of 10-12 is a good compromise for most people doing most exercises most of the time.

But you need to find out what works for you with different body parts (and different exercises). For me, consistently heavy pressing at any kind of volume fucks my shoulders within a few weeks. Anything much into double figures does bugger all for my back and my legs tend to respond to volume regardless of rep range. See my point?
 
JustJ said:
I think a lot of the recent research suggests that if sets are taken to failure, then anything between 5-30 can work, and the differences in gains between different rep ranges aren't statistically significant for most people. Brad Schoenfeld (sp?) has written and researched this quite a lot I believe.

He also suggested - if I remember correctly- that 'in the real world' (i.e. not just in studies) always working in the 6-8 range bangs most people's joints and tendons up after a while and always working at the upper end means cardio fitness often becomes as much of a limiting factor as strength, especially on compound exercises (fancy 4x25 in squats or deadlifts?!?). Hence the classic bodybuilding range of 10-12 is a good compromise for most people doing most exercises most of the time.

But you need to find out what works for you with different body parts (and different exercises). For me, consistently heavy pressing at any kind of volume fucks my shoulders within a few weeks. Anything much into double figures does bugger all for my back and my legs tend to respond to volume regardless of rep range. See my point?
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Got the point the minute you mentioned 4x25 for squats and deads lol. It just kind of seemed a good idea to do like 2 working sets with a heavy weight, moving it for reps way beyond the recommended dose. But since you put in your 2 cents I understand why that might be a bad idea. I love being different mate, hate following rules or guidelines or what everyone else is doing. But what I'm learning now is from people like you, that im better off not trying to reinvent the way. So your point is taken on board man, thanks.
 
Not saying it can't work mate; my first leg set was 4x15 for squats for a while. But tbh by the last set i was generally fucked and the rest of the workout suffered.

Maybe look into fortitude training; 4 different days, lots of different rep ranges and pretty intense. Should also give you a feel for what works for you.
 
Cool story bro


Sounds like you suffer from analysis paralysis


Yeah you should aim to fail at a given point...say 8 reps but not hit 8 reps and stop. If you have more in the tank keep going to that fail point then adjust weight accordingly next time so you fail at 8 reps rather than stop at 8 reps with a lower weight.
( or whatever rep range your aiming for )
 
Reacher said:
Cool story bro


Sounds like you suffer from analysis paralysis


Yeah you should aim to fail at a given point...say 8 reps but not hit 8 reps and stop. If you have more in the tank keep going to that fail point then adjust weight accordingly next time so you fail at 8 reps rather than stop at 8 reps with a lower weight.
( or whatever rep range your aiming for )
Click to expand...
I suffer from mental health mate, and ironically over thinking things or making situations seem worse than what they really are, have affected me for years. I was told I'm like a mechanic that likes to strip cars down just to see what makes them tick, but can't put it back together. Ive always complicated weightlifting because I like to try new things, but I never run a program long enough to see the benefits. Its like do a regime for 2 weeks, can't see a difference o.k do something else.
 
Mate im an over thinker in many ways so i can sympathise with you. It must get so frustrating if you cant just engage something and grind away at it with taking it appart bit by bit..

Not great for this game in as much as its generally a slow process, even with the best plan it wont happen over night and you need to give things time. That said you will ultimately find exactly what works best for you i imagine and as much as somethings are clearly good for everyone we are all different in someways so whats great for me might not be good for you...
Try and yeah, i can imagine thats easier to say than do but dont get too tied up in the details and just push your hardest at each session where you need to and if a weight gets you to 8 reps and not a single one more then great, but if you can take it to say 15 ... also great but next time add a little weight and aim for 15 again, if you get 12 thats your target for next time... kind of thing. Try to look for progression in reps and when that comes add a little weight and start again. I work in various rep ranges of 25 and down to 8ish depending on muscle group etc...
Just aim for a constant progression, you wont get it every session but if you push for it youll keep gradually improving over time.
 
Basically..

Lift full range

Get stronger at varied rep ranges

Eat well

= big guy

Example turn your one rep deadlift into a 15 rep max and you will then be big.
 
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