Low Reps or High Reps

  • anonymous159
    Low Reps or High Reps
    on: 2015-10-08 07:11:56
    I have heard it both ways; if you do high reps with lighter, it will lead to you being more cut up. And if you do low reps with heavy weight, it burns more fat. Which is correct? Thanks for this forum - I have learned a ton through this q & a.
  • IFBB Undercover
    Re: Low Reps or High Reps
    on: 2015-10-20 04:50:31

    Great question. Its not as often as I would like, that I get training questions here, and training is such an important part of what we do. The answer to this question is going to vary from each individual. It also depends on if someone is using gear or not. I'm going to assume that most guys here are using gear, but I know I talk to some naturals as well that are here to learn and coisder using gear in the future. 

    For natural guys, staying with heavy weight and lower reps seems to often work well. Get in, get the job done and get out. Often times, guys on gear have room to train longer and tax the muscle further while still recovering. More sets and higher volume, but that does not mean use light weight.

    There is no such thing as getting cut from high reps. That is an old school myth. But everyone needs something a little different. If you have been working in the 8-12 rep range for a long time, look at your physique. See what has grown well and what has not. Then for a muscle that has not grown as well, try something different. Thats the best way to find out what works for you. Give yourself 12 wks to commit to an idea and then if it is not working, try something a little different. Eventually, you will learn what works best for your body.

    Personally, I find that for back, I need to focus on squeezing the muscle, often using moderate weight. I used to row 405 lbs but now I do 255 and make the work harder, and use pauses to focus on the contraction. For chest, I took 90 lb DBs, which I could do for 10 reps and trained my body to use the 90's for 4 sets of 20 reps. So moderate to heavy weight for high reps. Same with legs. My legs respond to very high reps. I squat for 12-16 reps and leg press for 20-30 reps. Arms, I just try to get a good pump. They are already getting worked so hard on chest and back day, no need to use heavy weight. Heavy arm work leads to more elbow, wrist and shoulder problems than anything else.


    Hope this helps brother. If anyone wants to work together, I offer training plans for no extra cost, to all of my diet clients. Hit me up at the Next Level Nutrition page here at Naps Gear.