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Thread: Heavier weights & less reps vs lighter weights & more reps

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    You will get a bigger chest benching 100kgx10 then you will 60kgx10. In my oppinion increase your strength as quick as you can by using lower reps so that you are pushing decent weights before you try for hypertrophy.

    What are your current lifts for bench, squat, dead and ohp?
    Best Lifts = 195kgSQ 142.5kgB 230kgDL

    BW = 100.8kg
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    Varies with programs/what you want to achieve as well the lift.

    Deadlifts I train in a lower rep range (1-5). Same with squats. I'm not looking for thicker wheels, just stronger ones. Most of my training is in the 8-10 rep range. There's an individual component as always, and this is what my body responds to best.
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    Fadi once wrote to vary the rep's.

    This is a good plan.


    Actions verify priorities


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    Quote Originally Posted by Smoothie View Post
    Heavier weights & less reps vs lighter weights & more reps
    Both work but neither work all of the time. Hence, I would not view this topic as A vs B, but rather A+B for best over all results.


    Fadi.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


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    Quote Originally Posted by AndyMitchell View Post
    Fadi once wrote to vary the rep's.

    This is a good plan.
    Thank you Andy, and youíre absolutely right Sir. Itís inclusiveness rather than exclusiveness that would ultimately win the day.


    Fadi.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


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    AndyMitchell & Fadi, thanks for your advice, I think I will end up varying it then.

    Dave thanks for the nutrition info, I looked up those guys and they know their stuff. I plan to work my butt off!

    Minchia I'm going to need big wheels so thanks for your advice.

    Deep I like the sound of that when I can move more.

    BigJim, my current lifts are 0. I'm not kidding I'm recovering from an operation atm.

    TLS I was born with what they call shallow knee caps. They sit up high and slip out really easily as structurally my knees are not lined up properly with the tibia. I've dislocated both knees at least a dozen times in my life doing everything from walking to playing squash. This is why I have loved the gym on and off over the years. Sure there's pain in weight lifting but it's a controlled exercise and it's very unlikely that I will pop my knee out.

    As for squats, they are part of my physio recovery. I do need to build my upper legs nice and strong to help pull the knee caps in rather than them slipping out. But I can hardly squat very far, it's more like 1/20th of a squat!

    I have just started walking without crutches for the bulk of the day but by bed time I can really feel it. I'm going to need to start out building my upper body and just do the physio on the lower half for now. I've only done one workout so far as I've been too sore. Excuses, excuses... It was a major operation where I could not weight bare for 6 weeks as they broke the tibia and moved it over then screwed in back down.


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    Quote Originally Posted by Smoothie View Post
    Excuses, excuses... It was a major operation where I could not weight bare for 6 weeks as they broke the tibia and moved it over then screwed in back down.
    No NEVER! There's one hell of a difference between excuses excuses and legitimate REASONS for doing or not doing certain things (not only physically/sport related, but life in general). I want you to know full well that there's no need for you to:

    1. Explain yourself (your actions) to us here or to anyone outside of this place and...

    2. There's no need for you to feel guilty or obliged to do anything before the appropriate time arrives. Picking a fruit off a tree before it has ripened would only leave a sour or bitter taste in your mouth, instead of the heavenly sweetness that was meant to be.

    I know what it is to be injured and having to learn the art of walking again.

    Look after numero uno, period!

    Peace and God bless.


    Fadi.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


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    Quote Originally Posted by Fadi View Post
    Both work but neither work all of the time. Hence, I would not view this topic as A vs B, but rather A+B for best over all results.


    Fadi.
    Exactly the advice I was thinking too


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    Quote Originally Posted by Smoothie View Post
    Just wondering what your thoughts are on the type of training to give the best results. Heavier weights with less reps or more reps with lighter weights?
    Smaller 'tougher' muscles like calves I like to go as high as 15 reps with as much weight as I can manage to failure. Lateral raises (standard and bent over) I also like to go up to 15 reps but with 'good form' weight, so really concentrate on mechanics over weight.

    For all else, I like 6-10 rep range, sometimes pyramiding up, sometimes just waiting for my body to progress in strength/stamina (it is after all a progressive resistance sport).


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    Both rep ranges have their place and a number of studies actually show that the in between to be optimal for hypertrophy.

    But with that said, a solid base made up of strength training (low reps high weight) is going to be most beneficial for both composition and continual progression.


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