| REPS? - Click HERE for Original Thread |
| wong |
Is it true that less reps, more weight, will give you bigger muscles?
What's "less"? Like 4-5, where 5 you almost need someone to help you on the last rep? |
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| CYA |
yes... think of it as a way of forcing your muscles to "adapt". i'm sure we all remember survival of the fittest from school right? our bodies work like that when stimulated with low reps heavy weights. do it often enough and your body will adapt grow in order to cope with the stress you're putting it through. there are lots of ways to incoporate low reps into your workout. most common and simple is the 6 rep set. of course this doesn't mean you do all your sets this way. when working with heavy weights and lighter weights they stimulate different muscle types. you need a combination of high and low reps to grow efficiently. look for a pattern in the thread with marks diet. there are two workout routines there take a look at the reps suggested and just change a few of those sets to a set(s) of 6 reps. you can also do "negatives"... this is again good for forcing your body to "adapt" / shocking it. what you do it train to failure on the set... have your spotter help you on the positive stroke of the excercise then you slowly guide the weight down the on the negative part on your own. you can also do a set where you do 2 reps at max weight... ret for 15 seconds... 2 reps again... rest for 30 seconds... 2 reps again. total 6 reps. you can do a "decline" with the weights... start out with a weight where you can pull off 6 reps with last rep spotted... grab the next set of weights (lighter) and do a few more reps... grab the next set of weights (lighter again) and do a few more reps. it is important to not allow yourself to rest inbetween these sets. you are trying to shock your body here. don't rest. that counts as one set though. there are more ways to shock your body but always always... use weights which you CAN control... it doesn't do any good to toss weights around. strict form is always best for muscle stimulation. and always remember the mind / muscle link when workout out. feel the muscle working... don't just toss it around.
good luck |
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| wong |
Thanks for the reply.
You mentioned mind/muscle link... I always wondered about that and the gadgets that send electric shocks through your muscles to get them to contract. Do they work? I don't see any mind/muscle connection here. |
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| CYA |
| nope... they don't work. i remember skimming an article about it but can't remember the exact reason why... all i remember was that it's not good for anything but rehabilition from something like an injury... does nothing for muscle growth though. |
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