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High reps/low weight, when to do it?

JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/16, 10:58 PM Got ya i haven't changed my rest periods in a long time. Although lately i have been doing supersets which has been great what a workout feels kinds like a cardio session with weights. Are supersets like HIIT in that you shouldn't them foe long? So basically always lift heavy no matter what. Just got my pics up Ron, what do ya think? That's after one year and 20lbs. later. What bf% do you think i am, still no six pack tho, I will work on that after surgery, hope i'm not to lean for that.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/16, 10:05 PM Hey everyone, i know that low reps with heavy weight will promote muscle growth. What exactly does high repetions low weight do for your muscles. I read somewhere on here that you can actually loose some muscle while doing high reps. Is this true? I have been on a cutting cycle and have been lifting heavy with low reps because i read that this will teach your body that you need your muscles and to look to fat for energy first. But i also lift heavy while on a bulking cycle, so how can i switch it up to keep my body guessing? And when would you do high reps?? thanks guys
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/16, 10:30 PM This is normally done for an endurance type trainee to gain a bit of strength, but more for both. It was conventional wisdom at some time that when you started dieting/cutting, you should drop your weights and do more reps. This has been proven and is a very wrong approach. Keep your weights heavy, let your diet do the work. What you should concentrate on in your lifting is cutting down on your rest periods. This is an awesome shock, and will yeild great results. Throw in some supersets, and you have your confusion. Keep your weights heavy though, whatever you do. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/17, 04:01 PM ever try rest pause workout? -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/17, 04:40 PM Rest/pause is awesome....do this after failure, to go even further beyond failure. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/17, 05:55 PM Rest/pause...So after you can't do any more reps rest for a couple of seconds then pound out a few more till failure..is this rest/pause?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/17, 06:42 PM The key is reaching failure on any exercise. When you have done this, rest a few seconds and then continue the set until you reach failure again. The biggest key to making this work well is to rest as short a time as is possible. For instance, lying triceps extensions could be done like this....fail at a certain rep range, for instance 8...have the bench positioned so there is a place to rest the weight to just take enough tension off of your tricep while you are still holding it below your head(a power rack with the spotter bars is excellent here for instance)...keep your hands on the bar, resting for a short time, and then do another...rest if you need to as short a time period as possible, and force out another...etc. This is brutal and very effective. With biceps for instance you could just let the bar hang in front of you on failure, rest the time needed and continue on with reps. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
yadmit Posts: 4,670 Joined: 2003/10/05	2004/09/17, 06:52 PM Would you do this for each set of reps or after the last set? Sounds painful by the way!!:) -------------- t I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle You have the power to change a life right in your own hands. - Paul Brandt
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/17, 06:56 PM You can do it however you like. I would suggest in the beginning to use it sparingly, maybe on your last set only. Do a "feel" for it...on a particularly good day in the gym, you may want to do it on each set. But remember, don't overuse anything or anything can lose some effectiveness. And yes, it is painful...I did this very thing with triceps this morning that I described above. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
yadmit Posts: 4,670 Joined: 2003/10/05	2004/09/17, 07:06 PM Perfect... I now have extra plans for the weekend! I hope my wife is around just in case I can't move! -------------- t I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle You have the power to change a life right in your own hands. - Paul Brandt
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/18, 03:41 AM So it's bad to do supersets for a whole week with oppossing body parts? Should it only be done once per week per body part?..as in for one week bi's and tri's then week two back and chest or can you do them all in one week?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/18, 10:14 AM Actually I believe supersets were originated for use on the same bodypart. This may indeed be more effective. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/18, 01:26 PM Really?...interesting because i had read a few past posts on here about it and was understood that you do oppossing body parts back to back without rest in between, Working one while the other rests and no more than a minutes rests between sets. I will check it out in Arnold's Bodybuilding encyclopedia as it discusses it there.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/18, 07:53 PM I did a rest pause thing on my chest, arms and shoulders......worked very well. Got strength and some good size! -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/18, 07:54 PM btw I use 15sec rests. -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!