High Reps 20+ - How many sets??

Whey

Whey

Active member
Hello,

My usual routine is

Reps 5-7 - Sets 12 (Very Heavy weights).
or
Reps 10-12 - Sets 12 (Heavy weights)

I would like to try high reps with lower weights. How many sets would be the norm?

Example
Reps 20-25 reps - Sets ? (lighter weights)
 
Personally I feel the only muscle groups that you can train for that high of reps is legs and maybe a little back because the muscle groups are so big. Besides that I personally feel it's too many reps unless it's used as a pump set to get blood in and it's controlled with good time under tension.
 
fitfreak_CP said:
Personally I feel the only muscle groups that you can train for that high of reps is legs and maybe a little back because the muscle groups are so big. Besides that I personally feel it's too many reps unless it's used as a pump set to get blood in and it's controlled with good time under tension.
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I've also read that high reps would be more effective towards protein synthesis, but to stay on track to my original question. How many sets for high reps would be the norm?
 
Do you only do one exercise? 120 reps of heavy weight seems like a lot, especially if you're doing 6-7 exercises. That's nearly 1,000 reps of 'heavy' weight.

What exactly is your training goal here?
 
For back I usually do 20-30 working sets rep range 8-15 tops..mostly 8-12 but it's always until failure. Legs vary from 12-20 with rest pauses and drop sets. RDl I stick to low reps because hamstrings are your fast twitch muscle
 
Woody said:
Do you only do one exercise? 120 reps of heavy weight seems like a lot, especially if you're doing 6-7 exercises. That's nearly 1,000 reps of 'heavy' weight.

What exactly is your training goal here?
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No i dont do only one exercise. I dont want to get into too much detail and get off track, but i will get back to you. Right now i would just like to know what is the norm sets for high reps.
 
fitfreak_CP said:
For back I usually do 20-30 working sets rep range 8-15 tops..mostly 8-12 but it's always until failure. Legs vary from 12-20 with rest pauses and drop sets. RDl I stick to low reps because hamstrings are your fast twitch muscle
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wow ok thanks man.
 
High reps should be between 8-20. Muscle hypertrophy is reached between 8-12 with maximal weight being used for those reps (you should almost reach failure or reach failure). It also matters if ur using PED or natty.
 
I also like hitting chest and back, legs, then shoulders and arms. So I hit 2 muscle groups. 3 days on 1 off so I hit them 2 times a week depending
 
Listen to ur body and base things also off ur recovery and energy. You can actually deplete your adrenals and cortisol levels and effect your CNS if you train at an intense level for to long. So doing a pyramid may help where u train hard as **** for 3 weeks then do one week of less overall volume and reps
 
I guess i wont be changing the amount of sets.

Reps 20-25 reps - Sets 12 (lighter weights)
 
fitfreak_CP said:
Listen to ur body and base things also off ur recovery and energy. You can actually deplete your adrenals and cortisol levels and effect your CNS if you train at an intense level for to long. So doing a pyramid may help where u train hard as **** for 3 weeks then do one week of less overall volume and reps
Click to expand...


Ok thank you. I just read all your posts. Thats some good info. I will keep an eye on things and gauge my routine.
 
Woody said:
Do you only do one exercise? 120 reps of heavy weight seems like a lot, especially if you're doing 6-7 exercises. That's nearly 1,000 reps of 'heavy' weight.

What exactly is your training goal here?
Click to expand...

He said 10-12 reps, of 12 sets. Not 6-7 exercises. So that 120-144 reps. Not 1,000.

Let's learn to read
 
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