Recently I read somewhere that as we train longer, we should use lower reps to get the same training effect. I am not sure of the validity of that, but it got me thinking. I have had a recurring tendonitis problem with my r elbow, and a partial thickness tear of a tendon in r shoulder. Would moving to lower rep ranges with heavier weights allow me to maintain mass with less wear and tear on the bod? Or do the heavier weights defeat the purpose? I guess what I am thinking is that if I am using good form and a medium tempo, the main factor in tissue and joint damage is going to be the number of reps. Does anyone else have any thoughts on this?
I’m no expert, but I’ve heard that fewer reps with larger weight are less stressful on the joints, with results in terms of strength and mass gain, the same. In other words, the results of using lower weight and doing more reps is the same as fewer reps with more weight. The difference is in the movement of the joints–fewer reps being less stressful.
What do the experts say?
Well, if we were talking about actual joint damage (to the meniscus), then you may be right. But you’re talking about tendons, which are going to be more effected by tension than number of reps. For tendon health, lower weight with higher reps would be the way to go (lower tension).
Tendonitis is caused by OVERUSE, so take a break and follow the advice of a doctor. Are you allowing 5-6 days rest between chest and back, and leg workouts? Arms and shoulders 3-5 days? (depending where they fall among chest and back) I am currently going through this. I know what the psychological withdrawal is!
yea i have tricep tendonitis right now, my advice is drastically cut volume on aggravating excercises for 2 weeks and slowly get back into it.
If you really want to take care of your body make sure you include adequate recovery, occasional time of, and incorporate an ‘anatomical adaptation phase’ (do some research on it) into your training occasionally