For the gym rats

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MSM - effectively you'd be doing a reverse pyramid. It's good to mix up exercises - I do similar to you

60kg x 10 warmup
90kg x 10
100kg x 10
110kg x 4-6 (it depends :p)

sometimes I start off the other way (still doing the warm up set) but I'll manage more reps at higher weights (maybe 1 or 2).
 
That's what I'm saying. Surely it's better to do more reps at with the heavier weight, as this will stimulate growth better? It doesn't make sense to increase the weight as your energy levels decrease.
 
Decided i'm not getting enough reps at the high weights so I've recently been doing a short warm up (4-5 sets) then 8 singles with a high weight, enough so that the last couple of singles are hard. This is just for the big 3 mind... not for every lift. Other lifts are using a basic 3 sets of 10.
 
Personally I think 3reps x 10 sets works well, or 5reps and 5 sets. To get a decent number of total reps. I dont' see much point in doing more than 10-12 reps really.
 
I think anything over 5 reps for hypertrophy so 6-20 reps as a benchmark but you can still build good muscle with the compounds under that. Deadlifts and squats especially.
 
Freefaller said:
Do you mean under 6 reps for compound exercises still help build muscle? If so that's good to know as on "heavy" days I tend to go for 5-6.
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For sure :)

Did you ever get my email mate?

Skull said:
I've grown a big ass and nice spinal erectors from max-6 reps deadlifts and squats!
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Yeah I've added some nice thickness to my back from heavy deadlifts in the 3-5 rep range.... though I still have a small ass lol :p;):D
 
Chong Warrior said:
I think anything over 5 reps for hypertrophy
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You're wrong... for once :p. <5 reps still results in hypertrophy, but mainly muscle fibre hypertrophy rather than sarcoplastic so you still get the same strength gains but less muscle size. You'll also get more gh released with higher reps resulting in more hyperplasia. ;)
 
im looking to put on some weight, im a bit of a skinny *******.
so while you lot all go down the gym and work yourself tired, ill be lyin in my bed munchin on cake and juice

seriously though: im just over 10st and 6'2 so im aiming to get to about 11-12st

ill be going to the gym 4 or 5 times a week for muscle building, goin to muay thai 2 times a week for fitness/conditioning/stamina and eating a lot more and drinkin protein shakes(which taste lovely)

quick question - for building muscle size+shape should i concentrate on high weight low rep or low weight high rep?
 
Phnom_Penh said:
You're wrong... for once :p. <5 reps still results in hypertrophy, but mainly muscle fibre hypertrophy rather than sarcoplastic so you still get the same strength gains but less muscle size. You'll also get more gh released with higher reps resulting in more hyperplasia. ;)
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You sure you mean hyperplasia there cambodia?
 
Phnom_Penh said:
You're wrong... for once :p. <5 reps still results in hypertrophy, but mainly muscle fibre hypertrophy rather than sarcoplastic so you still get the same strength gains but less muscle size. You'll also get more gh released with higher reps resulting in more hyperplasia. ;)
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You must have posted that before my last post ;)

You can for sure build muscle using very heavy weights, just talking generally people aim for higher reps for most exercises. I'm not too sure about preacher curls using 90% of your 1 rep max for example ;)
 
looks like it.
Chong Warrior said:
I'm not too sure about preacher curls using 90% of your 1 rep max for example ;)
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You don't get many people doing curls for bicep strength ;).

I've always wondered if HST is the wrong way round, surely it would be better to do a heavy phase, a lighter phase, then an even lighter phase, then a heavy phase again to produce the most muscle?
 
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