settle a disagreement.

[again]

ok,,, here it is. my brother and i were discussing sets of 12-15 reps vs. sets of 6-8reps. i'm currently on a high rep program. 3-4 sets of 12-15reps... he calls them "toning" sets... i on the other hand think that there is no such thing as a toning set of ANYTHING other than cardio and diet. please ... opinions on this subject... if i'm wrong i'm wrong ,, but i want good arguments behind it.

and don't get me wrong ,, both of us have done our share of 6-8rep sets 8-10rep sets and 12-15rep sets,,, we're just trying to grow,and have both hit a wall... so i figured that i would switch it up in reps not excersises.

 

[deadbeatrec]

ok if we are getting opinions on this , then give us some opinions on training untill your muscles are burning. good or bad? in other words , Lactic acid build up, good/bad?

i say train until u are engorged with blood using heavy weights is that best way for me to gain, and stoping b4 my muscles are on fire. usually 6-10 reps.

now dont get me wrong i have done volume training and didnt gain much if anything. recently went back to going heavy for 6-10 reps and loving it. dont disagree with change it good either.

 

[Mudge]

You can keep the heart rate elevated with high reps or short rest periods. I train with one minute rest periods at the moment.

 

[deadbeatrec]

You can keep the heart rate elevated with high reps or short rest periods. I train with one minute rest periods at the moment.

as do i, but what about our questions

 

[tman55]

i always am amused when i hear someone say they want to start cutting so they change it to high reps lower weight. i think that is a good way to lose muscle. want to tone up, eat clean, get some cardio and keep lifting heavy. i see it your way bro in that high reps don't necessarily mean you are toning. The toning is from diet and cardio. your rep range depends on what you respond best too. you may respond better to high reps and nothing is wrong with that.

 

[again]

i always am amused when i hear someone say they want to start cutting so they change it to high reps lower weight. i think that is a good way to lose muscle. want to tone up, eat clean, get some cardio and keep lifting heavy. i see it your way bro.

so your take would be on the 6-8reps and nothing to do with 12-15reps .. is that what i'm reading?

 

[tman55]

so your take would be on the 6-8reps and nothing to do with 12-15reps .. is that what i'm reading?

damn bro i am sorry. i may have done you an injustice by unintentionally hurrying through your post. shit i feel bad now. i don't believe in doing high reps for toning, but i do believe that high reps work better for some people and low reps work better for others, depending on their muscle type.

i respond to low reps. i have a lot of quick twitch muscle fiber.

my point was that you don't need to raise your reps to tone, but at the same time just because you do higher reps does not mean it is for toning. the toning comes imo soley from diet and cardio.

 

[again]

damn bro i am sorry. i may have done you an injustice by unintentionally hurrying through your post. shit i feel bad now. i don't believe in doing high reps for toning, but i do believe that high reps work better for some people and low reps work better for others, depending on their muscle type.

i respond to low reps. i have a lot of quick twitch muscle fiber.

my point was that you don't need to raise your reps to tone, but at the same time just because you do higher reps does not mean it is for toning. the toning comes imo soley from diet and cardio.

ok,,, i agree that "toning" only comes from correct diet and cardio. thank you. that was really the dissagreement. the higher reps,, i'm just trying something different to see if i grow any better. thanks for the input tman.

 

[tman55]

ok,,, i agree that "toning" only comes from correct diet and cardio. thank you. that was really the dissagreement. the higher reps,, i'm just trying something different to see if i grow any better. thanks for the input tman.

you got it bro and good luck with it.

 

[pullinbig]

why not mix it up. low reps for core movements and high reps for assistance movements. read some of the logs in the training section for pointers.

 

[deadbeatrec]

why not mix it up. low reps for core movements and high reps for assistance movements. read some of the logs in the training section for pointers.

i do this . works very well imo

 

[BigRonWannabee]

why not mix it up. low reps for core movements and high reps for assistance movements. read some of the logs in the training section for pointers.

Awesome advice right there.

 

[Behemoth]

I always like to do a few sets of high reps for a muscle group after doing a lot of heavy work. I find it gives me "better quality" muscle gains, but it could just be me.

Anyway, no such thing as toning, like Gimp said, you want to use heavy weights when cutting or you will lose muscle much more readily.

 

[BigRonWannabee]

Oh, and theres something huge to be said about high reps on leg movements. Try doing squats with low low reps (2-4) for a while. I bet your strength goes up, but you might even start to notice some atrophy in the process.

 

[again]

Oh, and theres something huge to be said about high reps on leg movements. Try doing squats with low low reps (2-4) for a while. I bet your strength goes up, but you might even start to notice some atrophy in the process.

ok,,, thats where this started with me,,, LEGS.... i started doing 4 sets of 12-15 reps,, hoping to get some reaction out of my legs. but please ,, tell me ,, why is it that you say going heavy with low reps might atrophy your legs? .. right now i'm looking to REALLY BUILD the wheels... !!!

and would i be damned if i didn't SPLIT my underwear on set 4 rep 9!! .. ugh,,, not my pants though,,, just unders ,, weird ,, still made me rack my weights so i could check things.... ugh !

 

[blackbeard]

why not mix it up. low reps for core movements and high reps for assistance movements. read some of the logs in the training section for pointers.

yep yep and yep

my approach to training is that if you are a 15 rep kinda guy make sure it is as close to a 15 rep max as possible where you may need a little assistance on the last rep or 2..that goes te same if you are a 6-8 rep person..

there are certain move( most machines)..dont be an assclown and hit a 5 rep max on Lat pulldowns your most likely going to get nothing out of it..you are much better off doing heavier weights with a bent row rather than a machine

with that in mind i do my hypertrophy work anywhere from 6-15 reps and i go by feel..you cant hit it heavy every session with low reps for long so it is always best to change your exercise frequently (every 3-5 weeks) and when you do switch keep the rep high and then work up in weight and down in reps

 

[deadbeatrec]

no one replyed about the lactic acid issue. read above and tell me what u think.

 

[BigRonWannabee]

ok,,, thats where this started with me,,, LEGS.... i started doing 4 sets of 12-15 reps,, hoping to get some reaction out of my legs. but please ,, tell me ,, why is it that you say going heavy with low reps might atrophy your legs? .. right now i'm looking to REALLY BUILD the wheels... !!!

and would i be damned if i didn't SPLIT my underwear on set 4 rep 9!! .. ugh,,, not my pants though,,, just unders ,, weird ,, still made me rack my weights so i could check things.... ugh !

Its pretty common knowlege, IA just posted about this as well, Ill dig it up for you.

 

[dienerfan]

I have never really been on a set routine. I find that 3-4 sets of 8. With as most weight as you can stand at that number of reps works very well. For example curles, I find that If I do it right, I cannot feel them after I am done and they burn like the pits of hell; which signals the oncoming of endorphins...ah the heroine of the body. On others, like Flies I do 10 reps as I have a really strong chest but am going to burn off some fat(fucking dorm food). I also do 3 sets of 8 on rowes, pull-downs, and press. You literally have to feel the burn to get the maximum out of the workout.
Another important thing is resting your muscle groups to give your body a chance to "heal" this means building muscle. I usually leave Sunday free of weights, just some light cardio and it is working pretty well, the shirts are fitting mighty tight, in a good way. The ladies are loving it too.

 

[Mudge]

as do i, but what about our questions

Thats the answer right there, all it does is keep the heart rate elevated substituting for cardio. Its not going to "tone" you by doing something different to the muscle, but it will burn more calories and keep the heartrate eleveated like CIRCUIT TRAINING which is popular with some women.

If you want to cut up, fix the diet first.