Super-high-reps (20 to 30) are good for what? - AnabolicMinds.com

Poll: Do you find super high reps (20 to 30) useful?

Super-high-reps (20 to 30) are good for what?

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  1. ss01's Avatar
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    Super-high-reps (20 to 30) are good for what?


    I was experimenting with reps, doing :

    2 weeks 3-5
    2 weeks 4-6
    2 weeks 6-8
    2 weeks 8-10
    2 weeks 10-12
    2 weeks 12-15
    2 weeks 15-20
    2 weeks 20-25
    2 weeks 25-30

    The idea was to pyramid back down again, but I simply switched back to 6-8 after doing the 25-30 and I suddenly seem bigger although not as strong as before upping the reps. Did you use them and find a use for them?

  2. Gumbo's Avatar
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    Without going into the science, my thoughts are that they can be a good *shock* every once in a while. I only do them for legs....and with that being said, maybe only once every couple months. I will put one plate on each side of the leg press and bang out as many reps as I can.....until legs start shaking and I am soaked in sweat.

    Gumbo
  3. Beelzebub's Avatar
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    i use em for warming up. on my work sets, the highest i've gone is 15.
    •   
       

  4. natedogg's Avatar
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    I love doing the high reppers for legs. Of course I do them only after I've done a heavier set of 6 to 8.
  5. DieTrying's Avatar
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    I suppose they're OK to do as a shock maybe 3-4 times a year. From a performace/strength viewpoint, in the long run if done too often they will decrease overall strength.
  6. hypo's Avatar
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    In my opinion, it's good for the first warmup set with the bar weight only usually, depending on exercise, and will help set up your form for work sets and warm up the muscle.

    It is also useful, again with minimal weight, to obtain a pump for extreme stretching.

    As your main style of training though? Maybe high rep squats could help a sprinter or other agility and speed athletes who are not necessarily looking for raw power or size. Rock climbers and mountain bikers also come to mind.

    And IMHO opinion, cutting weight schemes should not be done by increasing reps, but by either decresing rest time or putting in time on the treadmill. I just find low reps personally better for me.
  7. Jstrong20's Avatar
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    I've gone as high as 100 reps. I do it in extra workouts to help me recover. I also have done extra workouts with 20-25 reps to bring up lagging body parts.
  8. ss01's Avatar
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    I have another comment on the results of my above-stated ramp in reps : most of my body is WEAKER except my legs, which gave me a tremendous workout today. So yeah, they might be good for legs for me. Although having ****ty knees, it somehow causes much less cartilage wear to go heavy and low reps than the 25-rep thing. I'm a little surprised, to say the least.
  9. SilentScream27's Avatar
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    Quote Originally Posted by DieTrying
    I suppose they're OK to do as a shock maybe 3-4 times a year. From a performace/strength viewpoint, in the long run if done too often they will decrease overall strength.
    *agree*

    great for shock cycles of hypertrophy, any more than 2-3 workouts is just athletic conditioning (i.e. not useful for bbing).
  10. CROWLER's Avatar
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    What are they good for?

    Absolutely nothing HUNH

    Say it again

    What are they good for?

    Absolutely nothing


    What song is that?

    BTW j/k


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  11. SJA
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    WAR....what is it good for....absolutely nothing..
  12. natedogg's Avatar
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    I guess no one has experienced high reps squats (20+) after a heavy set of 8. Missing out if you haven't.
  13. Beelzebub's Avatar
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    Quote Originally Posted by natedogg
    I guess no one has experienced high reps squats (20+) after a heavy set of 8. Missing out if you haven't.
    yeah, i experimented with those for a few months. all it did for me was allow me to hallucinate during the set after rep 15.
  14. natedogg's Avatar
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    Quote Originally Posted by Beelzebub
    yeah, i experimented with those for a few months. all it did for me was allow me to hallucinate during the set after rep 15.
    That's the best part, that and the 10 minutes of nausea you feel after 30 reps. It's makes squatting more enjoyable to me.
  15. Beelzebub's Avatar
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    other than making me feel like ass, it didn't do anything for me. i lost strength on the heavy sets after about 2 months into it. felt like overtraining.
  16. natedogg's Avatar
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    Quote Originally Posted by Beelzebub
    other than making me feel like ass, it didn't do anything for me. i lost strength on the heavy sets after about 2 months into it. felt like overtraining.
    Truthfully I switch it up when it comes to training. For example I alternate between squats, leg presses and hacks. So I only squat once every two weeks.
  17. Beelzebub's Avatar
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    Quote Originally Posted by natedogg
    Truthfully I switch it up when it comes to training. For example I alternate between squats, leg presses and hacks. So I only squat once every two weeks.
    i think that's what i'm gonna have to do eventually. the squats/deadlifts are on opposite days,mon/fri. problem is i'm going heavier than ever now and my lower back doesn't fully recover before i'm hitting one of the two a few days later. may have to alternate them from week to week.
  18. Max32's Avatar
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    Legs, Legs and Legs!! I personally do not like squatting with 500+ lbs in my workouts anymore, and honestly feel I attain more growth from higher reps on the leg press than lower reps. The lowest I go on squats is 8 reps, but mind you, that is with 455 lbs. 315 for 30+ reps towards the ends absolutely fries my legs up.

    A good mix is always the best IMHO, but I still will not go back to anything below 8 reps on legs. The risk/reward ratio is just too out of whack...
  19. natedogg's Avatar
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    Quote Originally Posted by Max32
    Legs, Legs and Legs!! I personally do not like squatting with 500+ lbs in my workouts anymore, and honestly feel I attain more growth from higher reps on the leg press than lower reps. The lowest I go on squats is 8 reps, but mind you, that is with 455 lbs. 315 for 30+ reps towards the ends absolutely fries my legs up.

    A good mix is always the best IMHO, but I still will not go back to anything below 8 reps on legs. The risk/reward ratio is just too out of whack...
    I agree 100%. I don't see why I should risk injury for higher numbers. To me, weightlifting is a lifetime endeavor. I don't plan on stopping at 40 years old due to injury.
  20. -2z-'s Avatar
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    20 rep squats I love.

    Aw jeez....I just sounded like Yoda.
  21. CROWLER's Avatar
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    Nate and Max thank you VERY much!

    I can't remember who it was but just recently in another thread a member said Hey if you wont do squats then you will NEVER have big legs BWAHAHAHA


    BTW where the HELL where you guys in that thread j/k



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  22. Big Jay's Avatar
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    Well what do you do for upper body. Looking good Max32 what are your upper body measurements and bf%.
    Quote Originally Posted by Max32
    Legs, Legs and Legs!! I personally do not like squatting with 500+ lbs in my workouts anymore, and honestly feel I attain more growth from higher reps on the leg press than lower reps. The lowest I go on squats is 8 reps, but mind you, that is with 455 lbs. 315 for 30+ reps towards the ends absolutely fries my legs up.

    A good mix is always the best IMHO, but I still will not go back to anything below 8 reps on legs. The risk/reward ratio is just too out of whack...
  23. CarryOnTheChaos's Avatar
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    i agree with max...legs i always train with good form and higher reps even if it means lighter weights.

    i used to lift heavy but all i ever did was gain strength...my quads and especially calves NEVER grew...now i do sets of mostly between 18 and 30 for quads and calves and 15-20 for hams...i've seen much better growth ever since not to mention density

    regards,
    COTC
  24. Grmlock's Avatar
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    The hardest set I have EVER done is doing a set of front squats for 8-10 reps followed by a 25-30 rep set of back squats...without a doubt the biggest test of guile I've ever experienced
  25. milwood's Avatar
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    good for those who enjoy a little PAIN! Lactic acid is your friend...
  26. Cuffs's Avatar
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    Quote Originally Posted by milwood
    good for those who enjoy a little PAIN! Lactic acid is your friend...
    Those two words make me cry...
  27. RipdnTxs2's Avatar
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    I like doing a high rep set as my last set on all bodyparts, the more blood in the muscle the better, but I would not use the exclusively for bodybuilding purposes....
  28. Brennon's Avatar
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    Quote Originally Posted by milwood
    good for those who enjoy a little PAIN! Lactic acid is your friend...
    Since this is an exercise science forum, I think it might be fitting to note that 'lactic acid' is an acid salt that does not induce metabolic acidosis...lactate actually acts as a buffer AGAINST that accumulation of protons that causes the burning feeling. That feeling is caused by hydrolysis of ATP during glycolysis which releases a proton. During the formation of lactate, a proton is consumed causing lactate to have an alkalanizing effect on the cell.

    Just one of those old myths that still floats around.
  29. Bean's Avatar
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    High rep counts push your lactic acid threshhold farther up the ladder...
    benefits of such include being able to run short distances with much better endurance and working interval running training for longer periods before you feel 'pooped' and cant see straight.
    also it improves your VO2max a bit as well...

    Lactic acid threshold is basically the dividing line between aerobic and anaerobic exercise... short distance running still has a goodly amount of anaerobic efford involved.

    High-rep squats, front squats, leg presses, and even deadlifts help out your short distance running (like 1mile to 1.5 mile area). They allow you to sustain higher speeds (pace) for longer amounts of time.

    Of course thats if you're into running
  30. magic8ball's Avatar
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    I remember reading articles on pros "cycling 100's" in the early 90's. I tried it a few times on leg extensions. I had to avoid stairs for a few days, it was great.
  31. neverstop's Avatar
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    in Rea's BTPB there is quite a bit of info about lactic acid and how important it is for gains and how it increases progestins, there is also some theories that the pump actually stretches cell fibers allowing for more growth, although i'm not sure i subscribe to that
  32. fbxdan's Avatar
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    Super high-reps can be anabolic sometimes I think. Usually I'll do dumbell shrugs with 115's or 120's for 8-10 reps, but lately ive been using ligther weight, alot of reps, and doing drop-sets. It looks my traps have gotten a little bigger since doing this.
  33. Achilles13's Avatar
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    I was always under the impression that they wer good for cutting. All the trainers at my old gym suggested I do higher reps(20-40 range). I did for awhile but didn't really do anything for me. I've had way better success with max-ot training style.
  34. CHAPS's Avatar
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    Quads and Hams i find respond well to superhigh reps other than that i keep everything from 4-12 reps.
  35. ivydude's Avatar
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    They are useful with low weight/resistance for restoration purposes, i.e. to increase blood flow to the muscle group the day after a workout.
  36. CPT_NYC's Avatar
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    I am currently doing a workout where i work between 20 reps and 6 reps, alternating each, 3x per week full body workout. So far I have had great success in strength while maintaining a lean 9-10%bf for a few months now. I also have some of my clients on this regiment and they are seeing great success as well. Minimal rest is used between sets, except for the 6 reppers which can be taxing on the joints and the nervous system.
  37. jonny21's Avatar
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    I like the idea of finishing heavier low rep sets with drop sets until failure. I don't know if it actually works but I like to believe it helps recruit the various muscle fiber types i.e. type I, II,b,c.

    I am going to incorporate this into my routine for an upcoming cycle.
    Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC
  38. fedaykin's Avatar
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    they're usefull for short-term endurance athletes and once every once in a while for some added hypertrophy for other forms of athletes... I do 20 reps squats every fourth week or so, after deadlifts.
  39. HARDtotheCORE's Avatar
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    After being a competitive powerlifter for a long time, and sticking with high weight/low reps for my squats, I decided to give a higher rep routine for squats a shot. I ****ING HATED IT. Not only did i puke every workout, but the sheer exhaustion and nausea destroyed my workouts entirely. My legs lost thickness, and definately got weaker. I've been back into my lower (12 or less) rep schemes, and my legs have exploded once again and gotten thicker than ever. I see high reps having no place other than drop sets or shock sets
  40. D_town's Avatar
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    We did high rep sets my freshman year of HS for football before summer camp. Sets of 20,18,16,-> 10, and then a max set. We did it for one month and then went back to 12, 10, 8, max sets. It gave good strength gains and did worlds for endurance. However, I had hardly worked out prior to that, so anything would have given me strength gains and looking back, they didn't know **** about nutrition and not too much about weight training in general. I remember asking my coaches what I could do to bulk up, should I buy protein or weight gainer or should I use creatine, they said 'NO' just work out. Thanks for helping me out guys.
  

  
 

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