Finished with 10 reps and less
Discussion
I've been doing gym for 25 odd years now and have always used the "classic" heavies recipe of between 5 and 10 reps to build muscle volume.
The problem with this has always been injury. Being tall and slim rather than stocky and massive, even with a good warm up, with the high weight low rep technique there's been a constant stream of various pains and strains, backache, neck ache, etc etc
After hitting 40 and waking up aching and stiff (stop it at once Melvyn) every morning I decided to change things to see what would happen.
So now it's body weight exercise only: pushups, pull-ups with maybe just a couple of dumbbells for deads and squats.
What is more, the available info seems to suggest that you can build just as much volume (I was never going to be Geoff Capes anyway) by doing 20 odd reps than 5-8 reps so I ask myself why I haven't been doing this for years.
It's early days yet but has anyone else gone down this route and if so, how did you get on?
The problem with this has always been injury. Being tall and slim rather than stocky and massive, even with a good warm up, with the high weight low rep technique there's been a constant stream of various pains and strains, backache, neck ache, etc etc
After hitting 40 and waking up aching and stiff (stop it at once Melvyn) every morning I decided to change things to see what would happen.
So now it's body weight exercise only: pushups, pull-ups with maybe just a couple of dumbbells for deads and squats.
What is more, the available info seems to suggest that you can build just as much volume (I was never going to be Geoff Capes anyway) by doing 20 odd reps than 5-8 reps so I ask myself why I haven't been doing this for years.
It's early days yet but has anyone else gone down this route and if so, how did you get on?
Out of interest, what sort of physique do you have? (if that doesn't sound weird?).
I'm 6'3" and 82Kgs, sort of swimmer/tennis player physique rather than rugby player/shot putter.
As far as the weight not being too heavy goes, if you're going to fatigue with 5-8 reps then you don't have a choice really do you, keeping in mind the importance of good form?
I'm 6'3" and 82Kgs, sort of swimmer/tennis player physique rather than rugby player/shot putter.
As far as the weight not being too heavy goes, if you're going to fatigue with 5-8 reps then you don't have a choice really do you, keeping in mind the importance of good form?
Driller said:
I've been doing gym for 25 odd years now and have always used the "classic" heavies recipe of between 5 and 10 reps to build muscle volume.
The problem with this has always been injury. Being tall and slim rather than stocky and massive, even with a good warm up, with the high weight low rep technique there's been a constant stream of various pains and strains, backache, neck ache, etc etc
After hitting 40 and waking up aching and stiff (stop it at once Melvyn) every morning I decided to change things to see what would happen.
So now it's body weight exercise only: pushups, pull-ups with maybe just a couple of dumbbells for deads and squats.
What is more, the available info seems to suggest that you can build just as much volume (I was never going to be Geoff Capes anyway) by doing 20 odd reps than 5-8 reps so I ask myself why I haven't been doing this for years.
It's early days yet but has anyone else gone down this route and if so, how did you get on?
For no reason other than it appears common sense, I rarely lift in excess of 60kg for any exercise (except leg press). Instead I try to keep form accurate and do slow reps. The idea being to look after my joints and not to get injured.The problem with this has always been injury. Being tall and slim rather than stocky and massive, even with a good warm up, with the high weight low rep technique there's been a constant stream of various pains and strains, backache, neck ache, etc etc
After hitting 40 and waking up aching and stiff (stop it at once Melvyn) every morning I decided to change things to see what would happen.
So now it's body weight exercise only: pushups, pull-ups with maybe just a couple of dumbbells for deads and squats.
What is more, the available info seems to suggest that you can build just as much volume (I was never going to be Geoff Capes anyway) by doing 20 odd reps than 5-8 reps so I ask myself why I haven't been doing this for years.
It's early days yet but has anyone else gone down this route and if so, how did you get on?
Being of the slightly older generation 
I do indeed concur with the aches and strains. So what I generally do these days is a big block of Mike Mentzer style training - i.e. low rep heavy weight stuff, have a break from that and do much higher repage with a much lower weight. Rep range would generally be 20 +, and it hasn't affected my gains whatsoever; in fact it leaves me feeling fresh and strong for when I'm ready to go back to the more heavy duty type training.
Train the same, stay the same.
I do indeed concur with the aches and strains. So what I generally do these days is a big block of Mike Mentzer style training - i.e. low rep heavy weight stuff, have a break from that and do much higher repage with a much lower weight. Rep range would generally be 20 +, and it hasn't affected my gains whatsoever; in fact it leaves me feeling fresh and strong for when I'm ready to go back to the more heavy duty type training.Train the same, stay the same.
I always mix the reps, from 1 to 30+, depending on exercise.
When I started doing more reps than the 5x5 routines, I must admit that I thought I was winging it slightly, as 12-8 reps, rather than 5 is much harder!
I know that Arnold Schwarzenegger recommends 12-8 reps for the upper body and 16-12 reps for legs (legs are more resilient) for hypertrophy.
When I started doing more reps than the 5x5 routines, I must admit that I thought I was winging it slightly, as 12-8 reps, rather than 5 is much harder!
I know that Arnold Schwarzenegger recommends 12-8 reps for the upper body and 16-12 reps for legs (legs are more resilient) for hypertrophy.
For certain movements, like squats and deadlifts, high reps are much more dangerous I would say.
If you are only doing 5 reps it is relatively simple to keep yourself tight and to focus on good form. When the reps get to 10 and up it easy to let things drift and with those movements the tiniest tweak can put you out of action for weeks.
Heavy weights, medium to low reps and stay well away from failure is what I recommend with those type of exercises - of course it's ok to push it a little now and again.
If you are only doing 5 reps it is relatively simple to keep yourself tight and to focus on good form. When the reps get to 10 and up it easy to let things drift and with those movements the tiniest tweak can put you out of action for weeks.
Heavy weights, medium to low reps and stay well away from failure is what I recommend with those type of exercises - of course it's ok to push it a little now and again.
LordGrover said:
FWIW I stick to squats, deads and OHP - mix in a few accessories as and when time allows; chins/pull-ups, dips, bench press, etc. Squats typically 5x5 100-120kgs, deads mostly doubles or singles 120-140kgs, OHP 3x5 45-60kgs - nothing heavy heavy, but enough to make me work a bit.
You going to failure on those 5X5s LG? 272BHP said:
For certain movements, like squats and deadlifts, high reps are much more dangerous I would say.
Deadlifts definitely, due to the nature of the exercise and the weights involved, but Squats at 70/80% 1RM I have always been fine with. I am sure my lack of breath gives out before legs, and 12 reps of deep Squats (even Box Squats) can be a killer, never mind 16! Gassing Station | Health Matters | Top of Page | What's New | My Stuff