Hi coach, i know you are a “low” rep guy (heavy and performance first).
But in the past or in your knowledge, do you know some programs/method with high reps whose works.
Wave ladder maybe with more reps?
Thanks
[quote]SgtBalboa wrote:
Hi coach, i know you are a “low” rep guy (heavy and performance first).
But in the past or in your knowledge, do you know some programs/method with high reps whose works.
Wave ladder maybe with more reps?
Thanks[/quote]
out of interest, why do you want to find a ‘high rep’ method that works?
I’m actually working on an article on that subject. But no, wave ladders will not work with higher reps since they work by waking up the nervous system, which is a low rep/high weight thing.
[quote]lboro21 wrote:
[quote]SgtBalboa wrote:
Hi coach, i know you are a “low” rep guy (heavy and performance first).
But in the past or in your knowledge, do you know some programs/method with high reps whose works.
Wave ladder maybe with more reps?
Thanks[/quote]
out of interest, why do you want to find a ‘high rep’ method that works?[/quote]
Because training need to be a fun challenge. I love low rep training, because i’m so good at it. I love strengh training with low reps, edt by Staley, and density single by coach thib. But when i work like that, i don’t train my weakness. I hate high rep training, i’m not efficient at it. The burn, the feel, i quit.
So , some times, i like to add some high rep training between cycle of low reps, to challenge me. But i don’t want to waste my time, doing it. It’s for that, i ask the coach, if he knows some method or good workouts to work with high reps ( 4-6 weeks).
[quote]SgtBalboa wrote:
[quote]lboro21 wrote:
[quote]SgtBalboa wrote:
Hi coach, i know you are a “low” rep guy (heavy and performance first).
But in the past or in your knowledge, do you know some programs/method with high reps whose works.
Wave ladder maybe with more reps?
Thanks[/quote]
out of interest, why do you want to find a ‘high rep’ method that works?[/quote]
Because training need to be a fun challenge. I love low rep training, because i’m so good at it. I love strengh training with low reps, edt by Staley, and density single by coach thib. But when i work like that, i don’t train my weakness. I hate high rep training, i’m not efficient at it. The burn, the feel, i quit.
So , some times, i like to add some high rep training between cycle of low reps, to challenge me. But i don’t want to waste my time, doing it. It’s for that, i ask the coach, if he knows some method or good workouts to work with high reps ( 4-6 weeks).[/quote]
OK o wasn’t expecting a response like that! If that’s the case then go for it! It sounds like you’ve been doing low rep work recently so switching it up will bring you new results. I can’t stomach the though of going all out for 10 reps on the squat, so more power to you!!
Let us know the kind of split you choose to run,and the results you get 
Ok thanks 
I think, i will try a training aproach with the system of wave but with higher reps, for example:
week 1
20 reps 200 lbs
15 reps 210 lbs
10 reps 220 lbs
20 reps 205
15 reps 215
10 reps 225
week 2:
20 reps 205
15 reps 215
10 reps 225
20 reps 210
15 reps 220
10 reps 230
Thought?
[quote]SgtBalboa wrote:
Ok thanks
I think, i will try a training aproach with the system of wave but with higher reps, for example:
week 1
20 reps 200 lbs
15 reps 210 lbs
10 reps 220 lbs
20 reps 205
15 reps 215
10 reps 225
week 2:
20 reps 205
15 reps 215
10 reps 225
20 reps 210
15 reps 220
10 reps 230
Thought?[/quote]
honestly? i dont think thats a good idea; i don’t think you will get any/much gains from that (strength or size wise).
CT hit the nail on the head; wave’s work because they manipulate the CNS, but high reps won’t do that.
[quote]SgtBalboa wrote:
Ok thanks
I think, i will try a training aproach with the system of wave but with higher reps, for example:
week 1
20 reps 200 lbs
15 reps 210 lbs
10 reps 220 lbs
20 reps 205
15 reps 215
10 reps 225
week 2:
20 reps 205
15 reps 215
10 reps 225
20 reps 210
15 reps 220
10 reps 230
Thought?[/quote]
It wont work. Waves are based on a neural phenomenon, they don’t work with higher reps. If anything you will get weaker and weaker from wave to wave. Why? Because each set has two effects: 1) potentiation/activation of the nervous system which can increase performance… the more force you have to produce the more activation there is… thus activation is high with heavy weights/low reps or explosive movements… 2) fatigue which decreases performance and is higher with high reps.
The principle behind a wave is to get more and more amped up because you build up neural activation and there is minimal fatigue from set to set because of the low reps… your "thing’ will get you more and more fatigued without being more amped up.
I did do 20 rep squats for several months. I think the reason they “work” is because of a combination of the occlusion from the full body tension (sets usually ran 2-3 minutes), as well as because when you’re actually doing them, it ends up basically being a bunch of several small sets where you’re catching your breath in between… so you get a little bit of recovery while you’re performing the set and can thus push yourself a little harder. It’s sort of like cluster work combined with holds/carries.
If that makes any sense.
It helped with strength-endurance and size, and less with strength itself. It also seemed to help with a bunch of “stabilizers” (for lack of a better word), since different things fatigued at different times and others had to pick up. It probably helped my joints quite a bit because of that.
Lorez makes a good point. It is important to understand how high reps work (because it does work). Occlusion isn’t really the exact explanation, but it’s part of the right idea.
What make high reps work is a combination of:
-
Accumulation of metabolites in the muscles (lactate and hydrogen ions) which themselves lead to the release of local growth factors.
-
Oxygen deprivation which also lead to the release of growth factors… this does occur with occlusion, but when doing regular high reps occlusion doesn’t really occur, but after doing rep after rep you do run into an oxygen debt which has the same effect as occlusion.
-
Increased blood flow to the muscles. If you are using a proper peri-workout protocol (PLAZMA) your blood will be full of nutrients which will be transported to the working muscles.
-
The activation of some cell-signaling that initiate protein synthesis.
As you can see, high reps can work. I find them boring and they do not fit my psychological profile, but I still sometimes use them because they work. However one must understand how and why they work to use them properly.
[quote]Christian Thibaudeau wrote:
I’m actually working on an article on that subject. But no, wave ladders will not work with higher reps since they work by waking up the nervous system, which is a low rep/high weight thing.[/quote]
looking forward to it.
Thanks Lorez and Coach Thib for the answers !!
I’ll wait your article on this subject, and hope to find a some efficient training program with high rep to try.
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