Women can use a higher percentage of their 1RM for more reps than men can, probably because their 1RM performance is not as efficient in demonstrating true absolute strength. Vertical jump, throws, snatch, clean and jerk, and other explosive movements that involve high levels of motor unit recruitment are performed at lower levels than men of the same size.
As a practical matter, if daily, weekly, or monthly programming models are used to increase strength or power, some modifications are required for women since the intensities used are based on the individual 1RM, and women can work with a higher percentage of this 1RM for reps. For example, table 7-2 indicates that 70% for 10 reps would constitute a heavy set with a high adaptive stimulus, when in reality it is only a medium set with a moderate adaptive stimulus for women. Table 9-1 has adapted the data in table 7-2 for female populations. By the same token, if increased mass is the goal, a relatively larger amount of high volume work over a longer time at a slightly higher intensity would be needed.
I’ve wondered about that with respect to 5/3/1 etc… Whether it means women need to train a bit differently from the standard line for powerlifting / oly lifting…
Alexus: I am the 25th as well. We share a birthday. Dare I ask what year you were born in?
Umm, I don’t follow the natural order regarding women and reps. I am exactly the opposite: have a much higher 1 RM than the calculators predict. I’m doing 8s at only 100 lb. and totally dying. Puts my 1 RM in the high 120s. Yet I did 3 reps at 141 a few weeks ago. I just have to wonder why I can’t do reps. Is it just that I’m not used to it?
Is it not more likely that the dominant factor will be the make up of muscle in terms of how much is slow twitch and how much fast twitch ? i remember my trainer saying that when i dropped to a certain % of maximum that i seemed then just to keep going and that was probably due to having a higher than normal % of slow twitch fibres.
For me it probably means that my 1rm numbers will never be spectacular but that i will be capable of high workload simply due to having muscle that has greater endurance.
[quote]big nurse wrote:
Is it not more likely that the dominant factor will be the make up of muscle in terms of how much is slow twitch and how much fast twitch ? i remember my trainer saying that when i dropped to a certain % of maximum that i seemed then just to keep going and that was probably due to having a higher than normal % of slow twitch fibres.
I believe you are right. I have seen women on both sides of the spectrum and it was usually more sport dependant than anything. For exapmple Track sprinters verus cross country runners, which would lead to genetic makeup of fast twitch/slow twitch. Same seems to hold true on the mens side.
The other thing on reps and max estimation is considering if you are comparing apples to apples. In other words person A loves heavy low rep stuff and will really get after grinding out triples and doubles, but when its time to rep they really don’t get after it so too speak and cave in pretty easily. Person B is the exact opposite, get to some heavy weight and they question themselves but put on something a little lighter and they really attack it.
I think you have to really give the same effort/intensity on both to know for sure. Not saying you didn’t just an observation i have made over the years. And then there is specificity of training if you have been doing heavy low rep stuff for a while and drop to reps, the reps are going to be lagging, or visa versa. Lots to consider lol.
[quote]kpsnap wrote:
So, G1, do you see benefits in someone who’s obviously a fast twitch person doing higher reps for the big three if the goal is maximal strength?
Here’s a vid of how I use the smith to do leg presses. I like being able to adjust my back positioning in relation to the fixed bar path.
No doubt in my mind. To me it is no different than a sprinter (track/swimming) building a bit of an endurance base in the off season versus sprinting all year round. Seen it work many times. Remember everything works and nothing works forever. Everything has its place.
[quote]Germanone wrote:
The other thing on reps and max estimation is considering if you are comparing apples to apples. In other words person A loves heavy low rep stuff and will really get after grinding out triples and doubles, but when its time to rep they really don’t get after it so too speak and cave in pretty easily. Person B is the exact opposite, get to some heavy weight and they question themselves but put on something a little lighter and they really attack it. I think you have to really give the same effort/intensity on both to know for sure. Not saying you didn’t just an observation i have made over the years. And then there is specificity of training if you have been doing heavy low rep stuff for a while and drop to reps, the reps are going to be lagging, or visa versa. Lots to consider lol.[/quote]
I understand. To be honest, I get a serious rush when moving really heavy weight for three or fewer reps. I do not enjoy higher reps. But I am pushing through.
[quote]Germanone wrote:
The other thing on reps and max estimation is considering if you are comparing apples to apples. In other words person A loves heavy low rep stuff and will really get after grinding out triples and doubles, but when its time to rep they really don’t get after it so too speak and cave in pretty easily. Person B is the exact opposite, get to some heavy weight and they question themselves but put on something a little lighter and they really attack it. I think you have to really give the same effort/intensity on both to know for sure. Not saying you didn’t just an observation i have made over the years. And then there is specificity of training if you have been doing heavy low rep stuff for a while and drop to reps, the reps are going to be lagging, or visa versa. Lots to consider lol.[/quote]
I understand. To be honest, I get a serious rush when moving really heavy weight for three or fewer reps. I do not enjoy higher reps. But I am pushing through.[/quote]
Most people don’t enjoy doing what they are not good at.
I like the saying “sometimes you got to go where you don’t want to go to get where you want to go”
[quote]Germanone wrote:
Most people don’t enjoy doing what they are not good at.
I like the saying “sometimes you got to go where you don’t want to go to get where you want to go”[/quote]
True. I have thought of that quote a few times since you said it to me. I must admit I was thinking bad thoughts about you when I was hitting the last few reps of each set last night. Also, I was so tempted to add weight and just do singles. But I didn’t. Am not taking my belt to the gym these days when I squat and DL so that I don’t fall into the “max all the time” habit. I do trust your judgment.
[quote]Germanone wrote:
True. I have thought of that quote a few times since you said it to me. I must admit I was thinking bad thoughts about you when I was hitting the last few reps of each set last night.
I’m with you on the higher reps, ‘making deals with the devil’ sums it up quite nicely when I’m doing 8-10 reps on my hated squats. 20 reps would be beyond my ken.
wouldnt be talking about me in that group would-ja G hehe