Heavy smaller reps vs Lighter higher reps.

[Tris]

Been on a bulk for about two weeks now. For the majority of the time I have been hitting my calorie intake.  Got the food part down for the most of it.  Haven't bought any supplements just yet, might invest in some cheap type of whey I saw at the gym few days a go, not so sure yet.  Have barely seen any change but two weeks isn't much I guess.

Main problem I'm having is paranoia at the gym, I'm constantly changing the weights and reps due to all the stuff I read online in my spare time.  Some workout routines are saying to keep the reps low with heavy weights (7-8) while others say the best way is to go for a decent weight with a high rep range(12-15).  Personal thoughts on this?

O and what are your thoughts of cardio while bulking? I see some people use warm ups of 10-20 minutes prior to weights while others devote 30-60 minutes on their rest days to the treadmill.

:nice:

[Smush]

It's all up to you and how your body reacts to low or high reps. I like variation so one week I do sets of 8-12 and the next I do 5x5. Cardio while on a bulk is a personal preference. And don't believe everything you see on the internet, I used to see tips here and there that coincided with each other, but eventually you can sift through the bad info.

[Reevesy]

tris it all comes down to effort, for example lets say ur max bench is 100, by heavy u could mean 5 reps on 60 which is easy as fuck when ur max is 100, or u could be doing 12-15 on 50, its like i just pick a weight thats about 70-75% of my max, rep it out, should get 10-12 reps with it, add weight each time, so that reps do eventually go down but the weight goes up, this way at the lower end u get used to fatiguing the muscle and causing hypertrophy(growth), then when u end up maxing u get the high amounts of damage, more fibres tear during 1 rep max than 10 rep sets. lower reps = strength = muscle density, but for a while i used to do sets of 3-5 all the time, just make urself a program and stick to it, i used to alter weights / reps all the time and i got nowhere until as of late lol, making the steady increase each session. hoep this helps my lord, pm me on irc

[Tango_Oscar]

Number of reps 8-12, rep timing of 2-1-2.

I usually do 12-10-8 pyramid sets, mixing in 5x5 every now and again.

Variation is key or your muscles will stagnate (used to load so wont grow) and you will hit a plateau.

[Reevesy]

Number of reps 8-12, rep timing of 2-1-2.

I usually do 12-10-8 pyramid sets, mixing in 5x5 every now and again.

Variation is key or your muscles will stagnate (used to load so wont grow) and you will hit a plateau.

this. that is why it is also key to change exercises every now and then, cause after a while you just dont get any DOMS(soreness in laymans terms) ur body just adapts, so changing shit shocks the body, muscle grows cause it sees the lifting as being a threat damaging the body, so it grows to stop u from being damaged again.

[Tom (Rendition)]

I'm trying to bulk too.

I aim to lift 90 percent of my max, and then aim for 10 reps, although often only reach 8.

Cardio isn't necessarily a bad thing, but it just means you have to eat even more than you already would when bulking.  I woudn't add cardio to my existing workout though, I would leave it for a rest day.

Tango_Oscar:  When do you decide to throw in a 5*5?  When you feel you are plateau'ing?

[Tango_Oscar]

Tango_Oscar:  When do you decide to throw in a 5*5?  When you feel you are plateau'ing?

I usually only do 5x5 on compound lifts, i think if you do 5 sets of concentration curls its too much for the bicep so i do them on squats, deadlifts etc.

I just do it if i feel like it :p like if i feel like benching 5x5 i will :) I also do neg's, dropsets, and supersets on certain exercises.

I dont feel asif you should follow an 8 week routine that has the same exercises for every week, because i like to keep my body guessing. After training for a while i guess i know my body, but everybody is different hence its rare i actually tell people what to do to make them bigger

[Fkd]

Number of reps 8-12, rep timing of 2-1-2.

I usually do 12-10-8 pyramid sets, mixing in 5x5 every now and again.

Variation is key or your muscles will stagnate (used to load so wont grow) and you will hit a plateau.

this. that is why it is also key to change exercises every now and then, cause after a while you just dont get any DOMS(soreness in laymans terms) ur body just adapts, so changing shit shocks the body, muscle grows cause it sees the lifting as being a threat damaging the body, so it grows to stop u from being damaged again.

Muscle confusion with excercises is complete broscience and DOMs the next day does not mean your muscle is growing/hasn't been hit as hard as other weeks. You think your bicep knows the difference between a dumbbell curl or a preacher curl? And you will hit plateaus all the time if you're natty it's the way it's gonna be if everyone broke PRs each week after your noob gains then everyone would be benching 500lbs, deadlifting 1000lbs and squatting 750lbs etc.

With rep ranges it may help changing them up every once in a while from hypertrophy ranges (8-12) to strength ranges (2-6) to help with plateaus.

[Spittles (Old School)]

If you're looking for strength then low reps heavy weight is the way to go but if you want to cut then more reps less weight. Also it won't hurt to purchase a typical whey protein to start off with. I'm not sure what your weight is but if you want to bulk but still do cardio it's perfectly fine, 2 hrs pumping weights and 25-30 minutes of cardio could fit. Depending on what type of cardio you're still working out your legs so it works out for the most part, just don't do too much where you start to lose more weight then wanted.

[Tango_Oscar]

Muscle confusion with excercises is complete broscience and DOMs the next day does not mean your muscle is growing/hasn't been hit as hard as other weeks. You think your bicep knows the difference between a dumbbell curl or a preacher curl?

Lol, it isnt broscience its fact you mug. Ahh actually nvm, some nobhead from foe forums (2postcount) MUST be right, and the whole of the bodybuilding industry is wrong. Your probs just a scrawny cunt?

The bicep has to heads. Hence Bi (means 2 believe it or not). Which means the way it can be interacted with can be different.

i cba to have an arguement with you, but variation is key. Ask any bodybuilder or weight trainer, i am right, and the rest of the bodybuilding/weight training community is correct.

[Kofte]

Lots of bro-science in here, no such thing as shocking muscles or DOMS relating to gains

Compounds either: 4-6 or 6-8 with 3-5 sets

Isolation: 10-12 or 12-15 with 2 sets

[Tango_Oscar]

Lots of bro-science in here, no such thing as shocking muscles or DOMS relating to gains

Compounds either: 4-6 or 6-8 with 3-5 sets

Isolation: 10-12 or 12-15 with 2 sets

Isolation always 3 sets, compounds 4-5.

And  :facepalm:

[Kofte]

Lots of bro-science in here, no such thing as shocking muscles or DOMS relating to gains

Compounds either: 4-6 or 6-8 with 3-5 sets

Isolation: 10-12 or 12-15 with 2 sets

Isolation always 3 sets, compounds 4-5.

And  :facepalm:

Which part are you face palming? In an upper/lower split these rep ranges are more beneficial because it limits the volume. My routine is based heavily off compounds, hitting most muscles in the compounds, therefore I rarely ever feel the need to isolate (If I ever do its two sets of either bis/tris/delts). For legs I isolate on a 3 x 6-8 for leg extensions and lying curls

[Reevesy]

I'm trying to bulk too.

I aim to lift 90 percent of my max, and then aim for 10 reps, although often only reach 8.

Cardio isn't necessarily a bad thing, but it just means you have to eat even more than you already would when bulking.  I woudn't add cardio to my existing workout though, I would leave it for a rest day.

Tango_Oscar:  When do you decide to throw in a 5*5?  When you feel you are plateau'ing?

lol if u can rep 90% of ur max 8times then theres something wrong with u

[Fkd]

Muscle confusion with excercises is complete broscience and DOMs the next day does not mean your muscle is growing/hasn't been hit as hard as other weeks. You think your bicep knows the difference between a dumbbell curl or a preacher curl?

Lol, it isnt broscience its fact you mug. Ahh actually nvm, some nobhead from foe forums (2postcount) MUST be right, and the whole of the bodybuilding industry is wrong. Your probs just a scrawny cunt?

The bicep has to heads. Hence Bi (means 2 believe it or not). Which means the way it can be interacted with can be different.

i cba to have an arguement with you, but variation is key. Ask any bodybuilder or weight trainer, i am right, and the rest of the bodybuilding/weight training community is correct.

Yeah becuase low post count on foe forums mean I know nothing about health and fitness right? Yeah but they won't be "confused" as long as you work both bicep heads in your workout each week then it'd be pointless changing your workout.  Yeah becuase the whole of the bodybuilding community believes it right? Google it and you'll see how many counter arguements there are. I'm not the biggest cunt out there but im far from small only been doing it a year too and i've made more progress than most.

[Tango_Oscar]

Muscle confusion with excercises is complete broscience and DOMs the next day does not mean your muscle is growing/hasn't been hit as hard as other weeks. You think your bicep knows the difference between a dumbbell curl or a preacher curl?

Lol, it isnt broscience its fact you mug. Ahh actually nvm, some nobhead from foe forums (2postcount) MUST be right, and the whole of the bodybuilding industry is wrong. Your probs just a scrawny cunt?

The bicep has to heads. Hence Bi (means 2 believe it or not). Which means the way it can be interacted with can be different.

i cba to have an arguement with you, but variation is key. Ask any bodybuilder or weight trainer, i am right, and the rest of the bodybuilding/weight training community is correct.

Yeah becuase low post count on foe forums mean I know nothing about health and fitness right? Yeah but they won't be "confused" as long as you work both bicep heads in your workout each week then it'd be pointless changing your workout.  Yeah becuase the whole of the bodybuilding community believes it right? Google it and you'll see how many counter arguements there are. I'm not the biggest cunt out there but im far from small only been doing it a year too and i've made more progress than most.

wow a year? you want a medal?

The owner of my gym used to be a professional bodybuilder, and he constantly says how important variation is. But you go with what you think is right

[Fkd]

Muscle confusion with excercises is complete broscience and DOMs the next day does not mean your muscle is growing/hasn't been hit as hard as other weeks. You think your bicep knows the difference between a dumbbell curl or a preacher curl?

Lol, it isnt broscience its fact you mug. Ahh actually nvm, some nobhead from foe forums (2postcount) MUST be right, and the whole of the bodybuilding industry is wrong. Your probs just a scrawny cunt?

The bicep has to heads. Hence Bi (means 2 believe it or not). Which means the way it can be interacted with can be different.

i cba to have an arguement with you, but variation is key. Ask any bodybuilder or weight trainer, i am right, and the rest of the bodybuilding/weight training community is correct.

Yeah becuase low post count on foe forums mean I know nothing about health and fitness right? Yeah but they won't be "confused" as long as you work both bicep heads in your workout each week then it'd be pointless changing your workout.  Yeah becuase the whole of the bodybuilding community believes it right? Google it and you'll see how many counter arguements there are. I'm not the biggest cunt out there but im far from small only been doing it a year too and i've made more progress than most.

wow a year? you want a medal?

The owner of my gym used to be a professional bodybuilder, and he constantly says how important variation is. But you go with what you think is right

You said I was probably a scrawny cunt was just responding to that.

And? The owner of mine was a professional bodybuilder and was Mr UK 1992 and says don't do deadlifts (lol wut) dudes were roided to the teeth any workout routines they do in the gym will work for them.

[Tango_Oscar]

Lol no deadlifts  :lol:

my gym owner was natty, but anyway yeh ok gl doing same shit every day

[Kofte]

As long as you follow progressive overload, there is no need to constantly switch up the routine.

Variety is important, but it becomes confused that you have to change the rep scheme/excercises too often. When you plateau, then it is important to change parts or the whole routine.

[I Meleed I]

Lots of bro-science in here, no such thing as shocking muscles or DOMS relating to gains

Compounds either: 4-6 or 6-8 with 3-5 sets

Isolation: 10-12 or 12-15 with 2 sets

also way I see it is as long as you are progressing there is no need to change what you're doing.

[Tris]

Damn didn't know I'd be hit up with so many posts, cheers for the info mates I'll take everything into account.

My arms in general are small compared to the rest of my body so bigger arms is the main goal for now.  My legs have always been big so I could use some cardio so I'll hit up the treadmill or bike on rest days.  I would post a pic for more critique but I don't own a camera right now.

Started out as 93kg, cut down to 76kg and I think I'm at 79ish as of now. 

[S 6 I 6 N 6]

When bulking warm up with cardio is kept to 5 minutes just to get your blood pumping.

As for workout plans, do not follow ones that people post on the internet.. Listen to how your body feels. I don't do certain lifts because i don't feel them naturally do anything for me. Do what gets your pump going. Keep rep range from 8-10 and keep a pristine form even if you have to drop down in weight. If you're not suffering throughout the last four reps, up the weight.. because if you're not trying you're not building.

Muscles are built in the kitchen and in the bed. You can work out as hard as you want, but if you do not have a good diet that consists of the healthy fats, complex carbs and protein you will not grow. Sleep is a must, try to get 7-8 hours a day.. that is when your body rests and recovers/repairs itself.

[Tris]

I should probably try get more sleep, I've been averaging 5-7 hours a night, uni is killing me right now.

My diet is fairly balanced I believe. Goes something like this:

7am - Breakfast - Coffee, 2 sachets of oats, pottle of yogurt.

10am - Meal 1- Peanut butter or nuts, piece of fruit.

1pm - Lunch - Decent portion of chicken or tuna with some veg, sometimes egg.  Usually have it with some wholegrain bread or brown rice.

3pm - Meal 2 - Protein bar, fruit, cheese + coffee or tea.

6pm - Dinner - Lean beef/chicken meal with potatoes/wedges, veges.

7:30pm - Gym for an hour~

9pm - Muesli bar or nuts with decaf coffee or herbal tea.

12am - Sleep.

Pretty consistent throughout the week, sometimes I miss a meal on the weekends due to waking up late.

[theZackster]

I order to build muscle you need to challenge yourself with heavier weights. Doing lower weights and higher reps will only work on endurance.

Heavier weights will build more muscle.

- The Zackster

[Reevesy]

I order to build muscle you need to challenge yourself with heavier weights. Doing lower weights and higher reps will only work on endurance.

Heavier weights will build more muscle.

- The Zackster

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