Ultra High Rep Sets (50-100 rep range)

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  1. I say give it a try for 2-3 weeks just to see what happens. Their is no science like applied science. If everybody went just by lap reports and didnt' base anything on real world experiences everybody would have a **** load of HMB stocked up at their house right now. Many times over have things worked that science said wouldn't or couldn't explain.


  2. Sorry if we come off harsh...but its not the new idea that Im knocking, its the reasoning behind it.
    I like my reasoning behind it :

    The 50 or 75 or 100 repetition set would do the following:

    1. in the first stages (first 20-35 repetitions) the fast twitch fibers would be the primary fibers being recruited because these fibers are mainly used for muscular contractions lasting between 5-45 seconds of constant tension.

    2. Once the lactic acid accumulates in the muscle faster than it can be removed, the brain shifts musclular recruitment over to the slow twitch fibers (for instance when you are on a long run, the "burn" only lasts for about the first 4-5 minutes and then it goes away, this is the "shift" of recruitment).

    3. Vascularity. I will personally attest to the fact that increased vascularity can come from high-rep sets. Over the past 3 weeks I have been doing high-rep sets of push-ups (3-4 sets of 30-50 reps per set) along with a ton of swimming, and let me tell you, I now have more vascularity in my back, chest, and triceps than ever before

    4. Satellite cells. These cells are the precursor to muscle cells, and along with occasional use of ultra high-rep sets (as in like once every 2-3 months) increases the proliferation of these satellite cells, leading to greater pure muscle gains in the long term (I like looking at the big picture )

    thats all for now, I will think of more advantages occasional use of of ultra high-rep sets later
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.
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  3. Thank you the voice of reason, Lifeguard.
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  4. Lifeguard, you're reasoning only has one major flaw. Once applied in the gym, ultra-high reps prove counterproductive. Even Mike Mentzer warned against reps this high. Just one more reason I disregard unapplied science, like most pub-med studies.

  5. benz once again proves hes the man

  6. Can anyone give me one example where swithcing to a ultra high rep workout amounted to a greater 1rm in any compound lift?

    Isn't endurance exercize highly catabolic?

    Aren't fast twitch type II larger than type I slow twitch fibers?

    I can increase vascularity by eating a candy bar. This or the famous "pump factor" is not a good measurement of workout effectiveness.

    I wouldn't waste my time with ultra high reps.

    LOCO

  7. Originally posted by locoangmo
    Can anyone give me one example where swithcing to a ultra high rep workout amounted to a greater 1rm in any compound lift?

    Isn't endurance exercize highly catabolic?

    Aren't fast twitch type II larger than type I slow twitch fibers?

    I can increase vascularity by eating a candy bar. This or the famous "pump factor" is not a good measurement of workout effectiveness.

    I wouldn't waste my time with ultra high reps.

    LOCO
    If you are looking for a 1rm then you DEFINITELY want to stear clear of ultra high reps. AND of cours you should be doing a power lifting routine and not a bodybuilding routine.

  8. Before I knew how to train, I would do curls with 10-15lbs for 100 reps. I never really gained any muscle in the biceps.

  9. A bodybuilding routine that doesn't result in an increase in strength (usually annotated as 1rm) isn't worth the paper its printed on.
    Besides, "ultra high reps" is an endurance workout, not a bodybuilding workout. If you want to be weaker and smaller with greater lactic acid tolerance, this is your baby.
    LOCO

  10. Originally posted by John Benz
    Just one more reason I disregard unapplied science, like most pub-med studies.
    Are you saying that I got all my info from pubmed articles and studies???????

    all that info that I put down was straight out of my brain, I did not even need to look at any articles/books/magazines to put all that down on paper.

    I dont need to use useless internet-based studies to get my point across

     

    if I use an article in my writings, I will say that I did.  I'm not YJ
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.
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  11. am sure he didn't mean to offend ya LG... either way, just felt the need to again express that if I want high rep sets I'm supersetting my big weight, "running the rack", or things of that nature, not ****in around with ***** weight to the 100th power... might as well run a god damn marathon... not gonna make an entire workout out of warm-up sets, no way no how

  12. its just a sad world were more is still precieved as better if that were true we would have all been champion bber by the time we graduated high school..lol
  13. Cool No offense meant LG.


    Originally posted by Lifeguard


    Are you saying that I got all my info from pubmed articles and studies???????

    all that info that I put down was straight out of my brain, I did not even need to look at any articles/books/magazines to put all that down on paper.

    I dont need to use useless internet-based studies to get my point across

     

    if I use an article in my writings, I will say that I did.  I'm not YJ
    No Lifeguard, I admire your intellect. I just meant that even though it is your own theory, based on scientific evidence you have learned, it is just that—theory. Based on science, what you said makes sense. In reality, it fails to produce the desired result—bigger muscles. I sometimes reduce weight to about 60-75% of norm and blast out 5 sets of 20 reps to shock the muscles and break through a sticking point. But only for a few workouts, and anything over 20 has proven detrimental. More soreness; no additional gains.

    peace,

    John Benz

  14. Yes, I agree that doing 100 rep sets in every workout is stupid. But it can be used as a new training stimulus every once so often just to beat your muscles up a little bit
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.
  15. Re: No offense meant LG.


    Originally posted by John Benz

    No Lifeguard, I admire your intellect. I just meant that even though it is your own theory, based on scientific evidence you have learned, it is just that—theory. Based on science, what you said makes sense. In reality, it fails to produce the desired result—bigger muscles. I sometimes reduce weight to about 60-75% of norm and blast out 5 sets of 20 reps to shock the muscles and break through a sticking point. But only for a few workouts, and anything over 20 has proven detrimental. More soreness; no additional gains.

    peace,

    John Benz
    The 50 rep sets where not to increase muscle size but to get the vascularity to pop more...
  16. Re: Re: No offense meant LG.


    Originally posted by conversekidz


    The 50 rep sets where not to increase muscle size but to get the vascularity to pop more...
    lifting weight is not aimed at increasing muscle size? did I understand that correctly? sounded an awful lot like you said "just get a good pump dude".
  17. Re: Re: No offense meant LG.


    Originally posted by conversekidz


    The 50 rep sets where not to increase muscle size but to get the vascularity to pop more...
    Vascularity is much more dependant on bodyfat levels, water retention, and GENETICS, then overall lifting methods. You can help it along a bit, but you have to HAVE the muscle before it can get vascular. Also, tren, 1-test or EQ work much better

  18. High rep sets increase capillary density. Therefore, increased pump.

    *shrug*
  19. Re: Re: Re: No offense meant LG.


    Originally posted by Biggs


    lifting weight is not aimed at increasing muscle size? did I understand that correctly? sounded an awful lot like you said "just get a good pump dude".

    I was just restating what the author of the piece I posted wanted to accomplish...
  

  
 

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