body builders, i need so advice please.?!
Question:
i have been told that by doing weightlifting by doing high reps but low weight is the best way to bulk up muscle. is this true? and if now how is the best way?
Answers:
high weight leads to bulk
Other Answers:
The other way around. To make large muscles, use high weight with low reps.
Low weight with high reps will tone and define and give you endurance, but not visual bulk.
Just the opposite. If you do high weights and low reps, the body will grow to accomodate the weight you are trying to lift. Be careful not to hurt yourself and have a spotter.
If you want to be huge then heavy weight and low reps. If you want to be cut then you must do lighter weight and high reps. Get Bruce Lee's book The Art of Expressing the Human Body if you want to be cut.
Source(s):
http://www.amazon.com/gp/product/0804831297/002-6283648-6737645?v=glance&n=283155
First Thing It May Work For The First Two - Three Weeks, Then Not Be As Effective, One Techinque I Have Treid Is To Shock Your Muscles Once That Get Use To A Partivular Excersie, Keep Changing Your Training Excersises For The Muscle Groups, Increase The Weight (Various Methods On This), And Intensity
Try Not To Work Too Many Muscle Groups On A Single Day, And Stay Within 1hr 30mins, Any Longer This Early Will Not Help In Rebuilding
Good Luck Player
high weight low reps will build more bulk, whereas low weight high reps will build more strength and endurance.
Reps performed in a set can vary depending on what
you want to achieve. I've experienced that everyone has their
own different rep range standards that they follow. However, in
an attempt to standardize the rep ranges I've established the rep
table.
When setting up training programs you must look at
certain factors in recommending reps. Low (3-6) reps and heavy
weight used to increase strength and density of the muscle can
be very effective. Many of you may occasionally utilize the
overload principle of muscular strength training. Basically, this
type of training requires the performance of reps until failure.
Force the muscle to work until the last one or two reps are
completed. In other words, if you do 100 lb. on the bench for 10
reps, but the ninth and tenth reps are extremely taxing to the
muscle, muscular strength will be increase. One way of breaking
through a training plateau involves an "overload," which will
utilize 10-50 pounds over the clients 1 rep max. Yes, an active,
hands-on spot is required with this type of set. The objective
here shifts to resetting the golgi tendon of the primary joint.
Now you should not be doing low reps all year round. Low
reps will cause the body to use 90-100 percent of its strength
capacity while handling heavy weights.
Using heavy weights without lighter weights cycled
into the program can subject you to a multitude of injuries
(primarily tendon, ligamentous and/or joint related injuries).
Cycling lighter weights with moderate reps (6-8) can offer
great advantages to all types of programs. By using this rep
range it allows the body to use 70-85 percent of the total
strength capacity. This means recuperation levels will be
higher and so the you will not be subject to "burnout" or
injuries as often as using 90-100 percent of the body's total
strength capacity. This moderate rep range can still
stimulate the muscle fibers enough to increase density and
strength without using maximum weight.
Using reps around 6-8 can produce muscle tone and
size, while producing better muscular endurance. Normally, this
rep range allows the client to use 60-75 percent of their total
weight poundages. 10-15 reps may initiate the utilization of fat
for energy. Obviously, as the repetitions go up, the need for fat
utilization increases. So the next question is how many reps is
enough.
High rep training of 30-100 will maximize the demand
upon the red muscle fiber. Some added benefits of high rep
training include; increase capillary vascular network, internal
stretch upon muscle fascia, and giving the tendons and
ligaments somewhat of a break. This type of training is also
quite complimentary for a person who wants to increase their
body mass. Of course you would only train with high reps
every third or fifth workout for the given body part.
Rep Range Relative to the Muscles:
3-6 Reps with heavy weight:
* should be used only if you want to maximize strength and
density of muscles
* using 3-6 reps allow you to use 80-100% of your total
poundage's
* this rep range is normally used for compound movements
like the bench press, deadlift, and squat
* target muscle fiber is the white type IIA and IIB
* also a 1 rep Max may help with the increase of strength
6-8 Reps with moderate weight:
* should be used to maximize muscle size
* using 6-8 reps allows you to use 70-85% of your poundage's
* this rep range can be used with all types of exercises
* target muscle fiber is the white type IIA
30-100 Reps with light weight:
* should be used to increase muscle tone and endurance
* great compliment to any workout
* target muscle fiber is the Red type I
no. its wrong . if u wanna gain size u should stay on 8 to 10 reps n increase weight as much as possible.. those high reps n low weight is just to clear n tone up the muscles n maybe make them alil hard too.. but for size its really bad.. size always come from less raps (means 8 to 10 reps) and high weight.
Source(s):
www.bodybuilding.com, some magazines, my personal experiance, my brother's experiance and my gym instructor's advices.
Doing light weight alot of times increases your mass and definition of your muscles. Doing heavier weight increases strenght. Doing 5 sets of 10 of a weight and make sure that the last 2 sets are a struggle, but make sure you are getting the all and always, ALWAYS, have a spotter.
Source(s):
EXPERIENCE
Answers: