Can you grow with high reps?

[The Wanderer]

I am currently starting a routine that uses high reps. The rep range is 15 to 20 for the most part. With 3 sets. My question is, can this type of routine lead to muscle growth, is it worthwhile continuing or am I just shooting myself in the foot.

[NumeroUno]

From what I've heard, for muscle growth it's not the way to go. To gain more muscle you need to create a demand in your body for it. The heavier you go (while maintaining form) the more demand for muscle you create. I believe in about the 4th set, you should take it to failure while doing 6-8 reps.

[G Diesel]

I've found that a combination of both works best for me... I've done singles, doubles and triples and sets of 30, 40 or 50 in the same training week. My goal is to stimulate all muscle fibers to grow maximally and to shock those fibers into growth that have yet to respond. Peace, G

[SLEDGE]

I've found that a combination of both works best for me... I've done singles, doubles and triples and sets of 30, 40 or 50 in the same training week. My goal is to stimulate all muscle fibers to grow maximally and to shock those fibers into growth that have yet to respond. Peace, G

I'm with you on this 100% G....I train the full spectrum of reps, low, mid, and high. I'll often do the whole range in one bench workout. What makes muscle grow is inconsistency of weight and reps. Muscles adapt to stimulus. Keep the stimulus the same, once they've adapted, your gains stagnate. Keep your muscles guessing, keep your growth on track.

[NickSP]

A great quote from one of the AP crew themselves (don't remember what article or who it was)

It all works, it just doesn't all work all the time

[The_Stig]

yer id second (or third) this, ive read so much on bodybuilding be it written by former bodybuilders, current bodybuilders and doctors etc etc and altho ive managed to confuse myself doing so (!) i train 6-8 weeks within 6-12 rep range for 4-5 sets, then 2 weeks of 30-50 rep sets of either individual or complete body workouts. really feel it gives my muscles a shock and its definately helped me to continue to grow, you can feel the shock ur muscles have when trying to get used to a 30 rep set of barbell curls then hit them with an 8 rep set! feel the burn, love the pump, notice the growth! hope this helps bro

[SLEDGE]

I am currently starting a routine that uses high reps. The rep range is 15 to 20 for the most part. With 3 sets. My question is, can this type of routine lead to muscle growth, is it worthwhile continuing or am I just shooting myself in the foot.

Routines consisting of only high reps may in some cases lead to muscle loss. A good example of this is to look at the legs of a long distance runner. Used in the right way, as a part of training program that uses higher weight and lower reps as well, high reps can help build the capillary bed in the muscle as well as develop the muscle fibers that respond to higher reps and tension times. If you are training for endurance only, keep the reps high and the weight light. If you want to add muscle, you'll have to do some lower rep work too.

[The Wanderer]

I'm going to throw in some low repped sets into the workout. I just did the workout (without the low reps) and the pump is amazing. One thing I noticed though is that I'm not doing many sets, if I'm lucky I end up putting in 8 sets per bodypart (I train two bodyparts per day max). Peace.

[Big Jawn]

Volume is actually key for growth IMO, singles/doubles/triples will all build strength. But I'm not going to preach rep scheme's do what works best for you, and that means experimenting.

[atomic]

There was a huge article in the journal of Strenght and conditioning that found that a final set taken to a higher volume (18-30 reps) once or twice a week stimulated MORE growth and More strength than athletes that just did a final set. FWIW. I have had two athletes puke on the platform form this training push but the week after they said they just felt more powerful from doing this type of training. BUT I won't have them doing it every week. It sucks cleaning that stuff up...

[Big Jawn]

There was a huge article in the journal of Strenght and conditioning that found that a final set taken to a higher volume (18-30 reps) once or twice a week stimulated MORE growth and More strength than athletes that just did a final set. FWIW. I have had two athletes puke on the platform form this training push but the week after they said they just felt more powerful from doing this type of training. BUT I won't have them doing it every week. It sucks cleaning that stuff up...

I have found incorperating that into my routine has done wonders, theres nothing like finishing off a heavy bench session with 155 for 30 reps, I think I first read about the concept in some of Louis Simmons techniques.

[BigRick]

agreed, all muscle fibers need stimulated through all rep ranges in order to allow for maximum growth. Why expand one a slow twitch fiber when u can expand the fast twitch as well, and all the subtypes.

[rcrott1]

it is always a good idea to switch up your routine, as you may already be aware.

every once in a while, i will go on a 2 week 100 rep 1 set cycle. then switch to something different, forces your muscles to adapt and not get used to any sort of routine.

[Fulldog]

I usuallly to a 5 set exercise doing 12, 10, 8, 6, & 4 reps. I'll add 10 to 20 lbs each set so I'm at muscle failure by 6 and then trying to squeeze out the last bit of strength on the 4 rep set. If I ever get to the point where I can go all 5 sets without assistance I'll start out the first set of 12 reps 20 lbs heavier the next time I work out. If I'm really smoked after the 6 rep set I'll turn the last one into a drop set which brings the burn and the pump. That's just how I like to lift but I'm always looking for new ideas if anybody has something to throw my way.

[JUGGERNAUT]

So many variables here that are all good. If I do high rep I'll alternate doing super slow movement maximizing the contraction throughout the range and also do Explosive movements. Both are shocking and both make you grow. Would I just do hi rep? NEVER. Confuse and grow, change up and grow.

[BELLZ3]

My former strength and conditioning coach for the football team used to have us do 6 sets of every exercise directly after a break, i.e. Christmas break, spring break. The reps were 8,20,8,20,8,20. We did this in every lift, squats, bench, cleans, snatch, arms, everything. The lift used to take forever and they sucked; kids would consistently puke. We would do this cycle for about 2 weeks then do a week of 6,12,6,12,6,12. By the time this week rolls around you can barely pick up any weight at all. But about two weeks after you've put on a good 5-10 lbs and your lifts have sky rocketed. It worked everytime.

[deeder]

I respond very well to high rep training... for growth, that is. However, I don't get stronger doing high reps. Low reps for me bro!

[TheNaturalG]

If that rep range will work for any body part It would probably be legs. It just seems that no matter how heavy a weight is for legs if you can do it for a few reps you can also grind out more.

[cartertk]

If that rep range will work for any body part It would probably be legs. It just seems that no matter how heavy a weight is for legs if you can do it for a few reps you can also grind out more.

So true. WHen I am squatting I alwayz pump my self to do some extra reps. That's why most people puke on legs dayz. Go figure.

[pdiesel]

i would use more moderate weight..some days heavy, some days lighter..and some days both..i think that going too light is conterproductive..15-20 on each set seems like a lot..unless you are contracting for 5 seconds at the top of each rep, but i dont think you are..try doing your 1st two sets at that rep level, then increase the poundage keeping form in mind..

[bharatoza]

I usually use this rep scheme:

First exercise 3-3-5-5
Second exercise 6-8-10-12
Third exercise 6-8-10
Last (isolation) 15+ for 2 sets

[Pokoritel]

I myself dont do that because i see mass gains and muscles growing when i do rep ranges all the way from 20-1 and sometimes for legs i will do 30 or 40 reps mixed in with what G-Diesel said 30, 40, 50 sets. Mix things up and see what happens.