I think higher reps for quads and hams work well because of the concentration of type-1 muscle fibers and their response to added time-under tension. Meaning most peoples legs are somewhat adapted to endurance from constant daily walking which is why higher reps seem to work well with muscles that get continuous use. You can try and I’m not saying you you won’t gain in either chest or back with 20 rep sets but I think those muscles would respond better to a range of 6-10 heavy reps.
I think higher reps for quads and hams work well because of the concentration of type-1 muscle fibers and their response to added time-under tension. Meaning most peoples legs are somewhat adapted to endurance from constant daily walking which is why higher reps seem to work well with muscles that get continuous use. You can try and I’m not saying you you won’t gain in either chest or back with 20 rep sets but I think those muscles would respond better to a range of 6-10 heavy reps. [/quote]
I think the advantage of breathing/20 rep squats (and most rest pause techniques) is increased training density. You could increase the time under tension through more sets, but rest pause allows you to perform more reps in less time.
The reason I don’t think the breathing squat technique will work well with pullups/bench is your muscle will still be doing a good deal of work supporting the load throughout the duration of the set. With squats your bones/joints will support a great deal of the load at the top of the movement, this is not true for the other two movements
I think higher reps for quads and hams work well because of the concentration of type-1 muscle fibers and their response to added time-under tension. Meaning most peoples legs are somewhat adapted to endurance from constant daily walking which is why higher reps seem to work well with muscles that get continuous use. You can try and I’m not saying you you won’t gain in either chest or back with 20 rep sets but I think those muscles would respond better to a range of 6-10 heavy reps. [/quote]
[quote]That One Guy wrote:
E-man wrote:
Just a thought…
I think higher reps for quads and hams work well because of the concentration of type-1 muscle fibers and their response to added time-under tension. Meaning most peoples legs are somewhat adapted to endurance from constant daily walking which is why higher reps seem to work well with muscles that get continuous use. You can try and I’m not saying you you won’t gain in either chest or back with 20 rep sets but I think those muscles would respond better to a range of 6-10 heavy reps.
[quote]E-man wrote:
That One Guy wrote:
E-man wrote:
Just a thought…
I think higher reps for quads and hams work well because of the concentration of type-1 muscle fibers and their response to added time-under tension. Meaning most peoples legs are somewhat adapted to endurance from constant daily walking which is why higher reps seem to work well with muscles that get continuous use. You can try and I’m not saying you you won’t gain in either chest or back with 20 rep sets but I think those muscles would respond better to a range of 6-10 heavy reps.
Well…you won’t know till you try…
Good point. Any volunteers???
[/quote]
I’ll post my improvements when I have something to show. I’m cutting down on time in the weight room right now since States is in 2 weeks and right now I’m in a speed work taper for swimming that would get fucked up by serious lifting.
But in the week I’ve tried this I benched from rack supports that I set as low to my chest as physically possible. Maybe it’s the inch and a half of decreased ROM, or being able to rest a bar somewhere aside from my extended arms or my chest, but taking the time and the breathing to do your best 10 rep max from a 10X3 bench workout can be done.
So I’ll start keeping track of everything at the beginning of March. I’ll probably start a new thread about my experiences with the 20-reps by then since this one will probably have died.
[quote]FightingScott wrote:
E-man wrote:
That One Guy wrote:
E-man wrote:
Just a thought…
I think higher reps for quads and hams work well because of the concentration of type-1 muscle fibers and their response to added time-under tension. Meaning most peoples legs are somewhat adapted to endurance from constant daily walking which is why higher reps seem to work well with muscles that get continuous use. You can try and I’m not saying you you won’t gain in either chest or back with 20 rep sets but I think those muscles would respond better to a range of 6-10 heavy reps.
Well…you won’t know till you try…
Good point. Any volunteers???
I’ll post my improvements when I have something to show. I’m cutting down on time in the weight room right now since States is in 2 weeks and right now I’m in a speed work taper for swimming that would get fucked up by serious lifting.
But in the week I’ve tried this I benched from rack supports that I set as low to my chest as physically possible. Maybe it’s the inch and a half of decreased ROM, or being able to rest a bar somewhere aside from my extended arms or my chest, but taking the time and the breathing to do your best 10 rep max from a 10X3 bench workout can be done.
So I’ll start keeping track of everything at the beginning of March. I’ll probably start a new thread about my experiences with the 20-reps by then since this one will probably have died. [/quote]
Ill be waiting…or maybe ill start it on my own. in about a week i have a lapse in programs so i could start my own and add this in there for bench press, maybe ill try it for pullups too.
[quote]TKL.ca wrote:
I think 20 rep chins, provided I got lots of recovery time/food, would cause my lats to blow up. If I could actually do 20 chinups I’d try it. [/quote]
no it isn’t 20 reps bro it is twenty rest pause reps. 10 rep max, rest five to ten seconds between reps, and go to twenty reps.
[quote]That One Guy wrote:
TKL.ca wrote:
I think 20 rep chins, provided I got lots of recovery time/food, would cause my lats to blow up. If I could actually do 20 chinups I’d try it.
no it isn’t 20 reps bro it is twenty rest pause reps. 10 rep max, rest five to ten seconds between reps, and go to twenty reps.[/quote]
Ahhhh, and so my ignorance is revealed. This makes much more sense now.