Lifting Reps or Heavy?

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  1. For me, I think my body responds best to low reps, 3-8 rep range. When I was a body builder I always tried to train in all rep ranges tho, I'd start out with a couple compound movements and do low reps, then do one compound movement in the 8-15 rep range, then bust out a a few isolation movements with diff rep ranges from 8-20.
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  2. Being older I feel way better doing 12~15 reps, and recently added a 4th set to everything.

    I noticed some really nice gains size wise, although I haven't really added a lot of weight to my lifts after I got into it awhile.

    Probably the last 6-8 years have been an under 8 rep range going heavy, and was definitely starting to feel it lol.

    Haven't had shoulder pain for over a year now, doing higher reps.
    True story:

    I give a f**K!!
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  3. In the end no matter what rep range you use as long as you are using progressive resistance you will grow.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. Quote Originally Posted by MrKleen73 View Post
    In the end no matter what rep range you use as long as you are using progressive resistance you will grow.
    True enough.

    Low reps never give a pump like higher ones...is there any proven physiological effect to growth that the pump provides? It makes sense to think that everything you swallow eventually ends up in the bloodstream; and then if more than your normal blood volume than when you're sedentary is forced into the exercised muscle...lactic acid can stay behind, but what about the good stuff?

  5. Quote Originally Posted by Fizzeek View Post
    True enough.

    Low reps never give a pump like higher ones...is there any proven physiological effect to growth that the pump provides? It makes sense to think that everything you swallow eventually ends up in the bloodstream; and then if more than your normal blood volume than when you're sedentary is forced into the exercised muscle...lactic acid can stay behind, but what about the good stuff?
    the pump is only a pump, it does little if anything to show a stimulus for muscle growth. if it was, then there is no way for powerlifters and olympic lifters and strongman competitors and all the other non bodybuilders that dont bother with pumps to actually put on mass, yet they do. so it might help, but is not a requirement.

    now if we are talking about occlusion training, then maybe. i am not familiar enough with the research to know for sure.
    you can call me "ozzie" for short.
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  6. I don't agree with that. When people think of a "pump" they are going for the look and feel of having the muscles engorged and that particular goal is cosmetic. What I don't think people realize is that in order to achieve that, you are actually working muscle fibers to achieve growth. That is why when you compare a BB against a powerlifter, there is a huge difference in muscle definition and size in most cases. A powerlifter isn't going for a pump or a muscle size, they are going for power and burst that utilizes more type 2 fibers. A BB or others will incorporate both rep ranges for strength and size, but concentrate on higher rep ranges for size.

    A pump sounds cheesy because it is usually associated with a look, but the reality is that when you are achieving that pump, you are actually helping to build muscle size.

  7. Quote Originally Posted by kisaj View Post
    I don't agree with that. When people think of a "pump" they are going for the look and feel of having the muscles engorged and that particular goal is cosmetic. What I don't think people realize is that in order to achieve that, you are actually working muscle fibers to achieve growth. That is why when you compare a BB against a powerlifter, there is a huge difference in muscle definition and size in most cases. A powerlifter isn't going for a pump or a muscle size, they are going for power and burst that utilizes more type 2 fibers. A BB or others will incorporate both rep ranges for strength and size, but concentrate on higher rep ranges for size.

    A pump sounds cheesy because it is usually associated with a look, but the reality is that when you are achieving that pump, you are actually helping to build muscle size.
    a pump is temporary, like a matter of an hour or 2. muscle mass increase lasts months and takes months to see a visible difference.

    and your analogy is lame as what you mean to say the difference in appearance to those that dont get it is only body fat, not muscle size or what fibers are being worked.

    like this pic for example:
    http://jtsstrength.com/wp-content/up...22805638_n.jpg

    most people would call him a bodybuilder by his look. he is not. he is a top ranked powerlifter. that is just one example of thousands i could give to show your analogy and thought process is incorrect.

    now will a pump do nothing to help with muscle growth, seriously? do i even need to go there. it will to a tiny degree. so will sleep, eating enough food, being in a positive nitrogen balance, workout out consistently, working out hard enough, and many other things. overall the pump is like majoring in the minors. it wont get you far if anywhere by focusing on something so insignificant.
    you can call me "ozzie" for short.

  8. LOL. I am going to let you live in your bubble because I really don't have the energy when you simply don't understand. And yes, I fully expect a bro'd out retort.

  9. FST-7 uses the "pump" to drive nutrients into the muscle to get that biotch growing.......
    True story:

    I give a f**K!!

  10. Quote Originally Posted by waynaferd View Post
    FST-7 uses the "pump" to drive nutrients into the muscle to get that biotch growing.......
    Oh dear.....pump and muscle growth aren't always exclusive. They occasionally see other people.
    Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt

  11. Say it isn't so!

  12. Quote Originally Posted by kisaj View Post
    Say it isn't so!
    Growth is a little whore. Goes all over the place. Sarcoplasmic and myofibril hypertrophy. Pump just sits there looking pretty
    Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt

  13. I think the word pump is being thrown around a little too loose in these parts.

  14. Quote Originally Posted by kisaj View Post
    LOL. I am going to let you live in your bubble because I really don't have the energy when you simply don't understand. And yes, I fully expect a bro'd out retort.
    really thats a bro'd out retort. then please explain the mechanisms behind the pump and muscle growth. you made the claim, so the burden of proof is on you. if you dont have the energy to back up the claim then the claim has no validity.
    you can call me "ozzie" for short.

  15. Quote Originally Posted by pyrobatt View Post
    Growth is a little whore. Goes all over the place. Sarcoplasmic and myofibril hypertrophy. Pump just sits there looking pretty
    ROFL, best post in the thread
    you can call me "ozzie" for short.

  16. There is some validity to the pump being worth a damn. One of the contributing factors to hypertrophy is metabolic stress/ the accumulation of metabolic by products. That's more or less the pump and part of the merit of occlusion training.
    Now It's by no means the only factor for hypertrophy, but it is a contributor.

  17. Which is essentially what I was trying to say with "When people think of a "pump" they are going for the look and feel of having the muscles engorged and that particular goal is cosmetic. What I don't think people realize is that in order to achieve that, you are actually working muscle fibers to achieve growth."

    Is the pump what is building muscle- no. I kind of figured that was a given. It's a by product that can happen and it certainly wasn't implied that it should be focused on.

  18. Quote Originally Posted by Fizzeek View Post
    True enough.

    Low reps never give a pump like higher ones...is there any proven physiological effect to growth that the pump provides? It makes sense to think that everything you swallow eventually ends up in the bloodstream; and then if more than your normal blood volume than when you're sedentary is forced into the exercised muscle...lactic acid can stay behind, but what about the good stuff?
    Quote Originally Posted by asooneyeonig View Post
    the pump is only a pump, it does little if anything to show a stimulus for muscle growth. if it was, then there is no way for powerlifters and olympic lifters and strongman competitors and all the other non bodybuilders that dont bother with pumps to actually put on mass, yet they do. so it might help, but is not a requirement.

    now if we are talking about occlusion training, then maybe. i am not familiar enough with the research to know for sure.
    Some bad mofos out there in PL land!
    Quote Originally Posted by pyrobatt View Post
    Growth is a little whore. Goes all over the place. Sarcoplasmic and myofibril hypertrophy. Pump just sits there looking pretty
    LOVE THIS!!!
    Quote Originally Posted by asooneyeonig View Post
    ROFL, best post in the thread
    Agreed!

    The pump itself does not do that much for growth mostly it just looks pretty. Possibly increasing the blood flow getting nutrients to it faste but muscle can only use as much as it can use to grow and it seems to get enough without the pump. There are some ideas behind stretching the fascia, to allow more room for growth. However that may enable some more growth but the growth comes from the progressive resistance. Even in high volume work the goal still has to be increasing the weights. Sure High volume work provides a pump, and definitely increase volume via Sarcoplasmic volume. Yes that can increase performance or maybe moreso work capacity allowing more work to be done. Yet the real reason for growth is adapting to the progressive resistance regardless of rep range.

    The Pump also tends to clear lactic acid from the muscle, this could actually lower the GH response to exercise since the lactic acid build up is part of the GH signalling. This is my understanding of why occlusion training works it causes a build up of lactic acid in the muscles which increases GH and localized IGF response.
    Last edited by MrKleen73; 11-20-2013 at 05:13 PM. Reason: Had a run on sentence in there driving me nuts!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  19. Quote Originally Posted by MrKleen73 View Post
    Some bad mofos out there in PL land!

    LOVE THIS!!!


    Agreed!

    The pump itself does not do that much for growth mostly it just looks pretty. Possibly increasing the blood flow getting nutrients to it faste but muscle can only use as much as it can use to grow and it seems to get enough without the pump. There are some ideas behind stretching the fascia, to allow more room for growth. However that may enable some more growth but the growth comes from the progressive resistance. Even in high volume work the goal still has to be increasing the weights. Sure High volume work provides a pump, and definitely increase volume via Sarcoplasmic volume. Yes that can increase performance or maybe moreso work capacity allowing more work to be done. Yet the real reason for growth is adapting to the progressive resistance regardless of rep range.

    The Pump also tends to clear lactic acid from the muscle, this could actually lower the GH response to exercise since the lactic acid build up is part of the GH signalling. This is my understanding of why occlusion training works it causes a build up of lactic acid in the muscles which increases GH and localized IGF response.
    I'm going to have to look into this occlusion training.

  20. Quote Originally Posted by Fizzeek View Post

    I'm going to have to look into this occlusion training.
    Agreed

  21. Oh god. I really hope this goes away soon and I never have to see some ahole wearing straps pounding out reps of 95lbs on bench again.
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