[quote]triple-10sets wrote:
I am a slow-twitch guy, so I find the most results in low rep, heavy weight, however right now im doing 15-20 reps as sort of a recovery process from doing low rep, heavy weight for a while. It is hard on the mind and the body IMO to do heavy weight low rep continuously over time. [/quote]
I think you may have that backward… high reps-slow twitch, low reps fast typeII twitch…
You mean you’re predominantly fast twich?
[quote]cdb wrote:
I think training over a variety of rep ranges is best. Personally, I like to train low reps (3-6) and high sets (12-25). I’ve found that my body responds best to that rep range but I switch it up for higher rep ranges every now and then to give my joints a break (it’s called being over 30). I think fiber type is important as far as there being an “optimal” rep range for a given individual, but intensity and working hard each set is far more important.
And after 10+ years of lifting seriously (and smart) for different goals (athletic performance/ aesthetics) I agree with something Ian King stated back in the early days of this website: That as one’s training age progresses, their optimal rep range actually lowers. I think this was due to the trainee being closer to their maximum genetic potential and needing heavier loads to stimulate further strength and muscle gains.[/quote]
Yeah, i remember responding better to 12 reps a few years back.
[quote]Joe Brook wrote:
triple-10sets wrote:
I am a slow-twitch guy, so I find the most results in low rep, heavy weight, however right now im doing 15-20 reps as sort of a recovery process from doing low rep, heavy weight for a while. It is hard on the mind and the body IMO to do heavy weight low rep continuously over time.
I think you may have that backward… high reps-slow twitch, low reps fast typeII twitch…
You mean you’re predominantly fast twich?[/quote]
lol i thought i was th eonly person to notice that at first
yeah i guess thats the best i do the exact same thing with legs
[quote]Joe Brook wrote:
triple-10sets wrote:
I am a slow-twitch guy, so I find the most results in low rep, heavy weight, however right now im doing 15-20 reps as sort of a recovery process from doing low rep, heavy weight for a while. It is hard on the mind and the body IMO to do heavy weight low rep continuously over time.
I think you may have that backward… high reps-slow twitch, low reps fast typeII twitch…
You mean you’re predominantly fast twich?[/quote]
No Im slow-twitch, so Im naturally inclined to high-reps. When I do them my body adapts to them a little tooeasily. When I start doing explosive, low reps with heavy weight, my muscles go crazy, because there not really inclined to do that, so they grow alot faster.
Cant believe this , u guys must not read the articles, anyway, fast twitch fibers have the most potential for growth , proven fact!! 1,3,5’s and maybe 8’s but if it were me and i want size i would run the 10 sets of three with 80% of ur 1rm on a real movement try to incorporate that in somewhere , and you will get strength with the added benefit of hypertrophy, serious up!!!
[quote]MONSTERMATT wrote:
Cant believe this , u guys must not read the articles, anyway, fast twitch fibers have the most potential for growth , proven fact!! 1,3,5’s and maybe 8’s but if it were me and i want size i would run the 10 sets of three with 80% of ur 1rm on a real movement try to incorporate that in somewhere , and you will get strength with the added benefit of hypertrophy, serious up!!![/quote]
Either my sarcasm detector is broken or you don’t know nearly as much as you think you do about building muscle.
If low reps work for you great. But suggesting that low reps are best for size for the majority of people and that people who don’t do 10x3 aren’t serious simply isn’t true. Also, read as many of the articles as you want. Just because an author writes something doesn’t make that statement true or accurate.
I’m not knocking low reps btw, but your post wreaks of someone who read a couple articles and now thinks they know all there is to know about building muscle. You even have the nerve to suggest that the rest of us don’t know what we’re talking about.