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Strength???
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High weight with low reps will indeed help you gain strength through neuroligical adoptation.Comment
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Yes, very low reps 1-3 with near max load will cause nervous system failure before muscle failure. This will cause the CNS to adapt increasing neuro muscular response but without stimulating the muscle fibres to grow. Obviously genetics plays a role with just how much muscle you would gain as some people will still gain well from even VERY low rep ranges.
Rep ranges
1-3 strength
6-10 size
15+ endurance
Obviously depending on muscle groups and individual genetics.Comment
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Absolutely untrue. This was the popular thinking 25 years ago but it has very little scientific merit. Mass gain is a function of hormone release, nutrition and nutrient uptake, and rebuilding, i.e., rest. NMP is optimized through compound lifts, not through low-rep routines. In modern weight training, low-rep, high-weight routines are used to stimulate hormone release and shock your body out of a growth plateau.
I swear, reading about weightlifting on this forum is like reading about boxing on a quilting forum.
There are tons of boards out there for sport-specific weight training. You're much better off getting your info somewhere else. Leave this board to boxing.Comment
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Basically today's thinking is that a low rep scheme is good for both mass gain AND fat loss, being that both of these are functions of your diet more so then anything else. However low rep scheme puts your body in a muscle conserving mode when you are cutting and mass gaining mode when you are bulking.
I personally had the greatest benefit when I do weights where I can do 6-7 reps as fast as possible in mostly. Unless it's a DL or Squat where I do more modest 4-5 reps. But the key is speed in my movements.Comment
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Low reps are better for strength gain. Period.
Please look this up, I've explained it numerous times, others as well. Or better yet goto a liting oriented to forum to find out.Comment
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I got my NSCA CPT last year, and I can tell you, your methodology is outdated. What causes strength gains is forcing the body to adapt to new training methods. What causes mass gains is proper nutrition during the adaptation phase.
Low reps / high weight causes a strength gain because most people who switch to it come from Bill Starr's 5X5's or the old reliable 3 sets of 6-8. The increase in strength from low reps / high weight comes from adaptation to the heavier weight, but it also plateaus very quickly. Low reps are no "better" for gaining strength. It's a way to break routine, which will always give you strength gains.
When you stop gaining strength doing low reps -- and you will, quickly -- switch to high reps & low weight. You'll see your max weight go up just the same as it did when you started doing low reps. Then switch to 5X5's, or back to 3 sets of 6-8. Wanna really shake it up? Do 5X5's of super-slow reps -- 5 seconds concentric, 10 seconds eccentric -- with 40% of your max for 4 weeks, then go back and retest your max lifts. Your numbers will go through the ceiling.
Strength comes from adaptation. Mass comes from nutrition. Much of strength is leverage generated by mass, but not nearly to the extent that most people expect.Comment
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To the weightlifting buffs -
can you recommend any good weightlifting forums out there on the interwebs?Comment
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bodybuilding.com, aside from the name you can find good powerlifting and strength building information there.Comment
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