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Thread: Low weight- High Rep or High weight Low Rep?

  1. #1
    Wannabebig Member
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    Low weight- High Rep or High weight Low Rep?

    What one would be helpful, i was told doing less weight with higher reps makes you cut but high weight with low reps make the muscle mass. For the Bench press

    What is better?

    205x10 ( 3 set)

    or
    245x5 ( 3 set)
    Last edited by HvT_StiNs_47; 05-25-2005 at 05:32 AM.

  2. #2
    back at it Beast's Avatar
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    The 8-12 rep range has worked best for me in terms of hypertrophy. Anything below 6 reps gives you more strength benefits (in my experience). If you want to lift weights to "get cut," reduce your rest period between sets.

    D 435 / S 340 / B 305

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  3. #3
    SFW! drew's Avatar
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    If you want to cut, eat less.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #4
    Senior Member shootermcgavin7's Avatar
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    Quote Originally Posted by drew
    If you want to cut, eat less.

    I think Beast is implying an HIIT-like weightlifting workout. Correct me if I'm wrong though, Beast.

  5. #5
    Disciple#1
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    Quote Originally Posted by HvT_StiNs_47
    What one would be helpful, i was told doing less weight with higher reps makes you cut but high weight with low reps make the muscle mass. For the Bench press

    What is better?

    205x10 ( 3 set)

    or
    245x5 ( 3 set)
    I'm not an expert but i'd say go for 235-240 x 6-8. When you can do 6-8 either add reps(8-10) or as i do add weight.

    Quote Originally Posted by shootermcgavin7
    I think Beast is implying an HIIT-like weightlifting workout. Correct me if I'm wrong though, Beast.
    More to do with keeping your heart rate up therefore burning of more calories while you lift.

    As for getting cut: Lift heavy(easier to see BIG muscles), sort out your diet
    (most agree on this being one of the most important factors in a cut) and make sure you do cardio. Personally prefer HIIT (short time high intensity).

    Hope this helps mate
    You never know what you can do, until you try to do more than you can.

  6. #6
    Strength & Protection Kiaran's Avatar
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    Is there really a magical range of reps that will unlock the doors to massive muscles? I don't think so. I think you need to vary your routine and include a variety of rep ranges and weights. Just make sure you are working hard.

  7. #7
    SFW! drew's Avatar
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    From Jim Wendler at Elite Fitness (elitefts.com):

    A. S. Prilepin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%; once one goes above the rep range shown, the bar slows, which translates to less power. Doing fewer or more lifts than Prilepin suggests will cause a decrease in training effect.


    Number of Reps for Percent Training

    Percent Reps per set Optimal Total Range
    55-65 3-6 24 18-30
    70-75 3-6 18 12-24
    80-85 2-4 15 10-20
    90+ 1-2 7 4-10

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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