im not looking to gain mass but im wondering if doing a high rep set with 15-20 reps with 1 min rest between on deadlifts will do this.
I would to DL's in the 1-5 rep range with enough rest to use relatively heavy weights. Then I would follow that with accessory work (RDL, GHR, back raise, pull thru, rows, etc...) for several sets of higher (10-20) reps.
Low reps high weight 6 to 8 heavy and keep the nitrogen balance up!
just shorten your rest periods with heavier weights
High Reps will work you dont need low reps to gain weight or strength... The bottom Line is Progression, your weights, reps go up and you eat Surplus Calories you will grow
type I muscle fibers (slow-twitch) are used during high rep training, type IIb (fast-twitch) are used primarily when doing moderate to low reps which requires more force. type I muscles have a limited ability for hypertrophy......use moderate to low reps with heavier weight for growth
DC utilities high rep sets at the end of exercises. The key is not to think of it as a high rep set with weight you can do for high reps. Choose a weight you can only do 6-8 times, and instead,...hit it 20 times. Do a rest pause set, it may take you 1-2 minutes to complete the set, but you cant argue with some of the people doing DC nowadays that have both strength and mass.
its really a good idea to mix it up man. You could do hypertophy sets which is more of a rep range of 10-15 IMO but you will plateau quickly if you stay there. Therefore, its a good idea to switch up every now and then. Do some heavy sets to keep building strength and then use some of your hypertrophy sets to gain some size.
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