High reps are for bodybuilders High reps will build non functional hypertrophy high reps are best saved for hypertrophy training and rehab. If you think these statements are true you need to rethink your training philosophies. George Leeman, Paul Carter, Jim Wendler, Brian Sumner, Dan Green, Ed coan, all elite/word record breaking power lifters past and present use high rep training to build strength. High reps on compound lifts when performed in conjunction with speed work, and heavier percentages, will build muscular and neural strength, as well as building consistency in technique, and structural stability. Higher reps will also help you groove the motor/neural recruitment patterns lifts and movement gaits, without burning your nervous system out. theres a reason why Raw power lifters and even weightlifters will start out their off seasons and contest preps with sets of 8+ as the crux of their work on their competition lifts. sets of 5-10 even higher reps will help you build the muscle mass and repetition strength to perform more and more heavy work when the time comes. Look at the previous template I posted. look at the volume for the work sets, and imagine the percentages of your 1RM you will be hitting in the first 3-4 weeks, you will never go above 85% of your 1RM in those first few weeks. yet you will undoubtedly be stronger than you were when you started. You will also notice this, the stronger you get the less benefit you get (weightlifting is sometimes the exception) from trying to break 1-5 RM every week, in trainees with 2 or less year under their belt will benefit from linear 5x5 programs. However after this more varied rep ranges should be used.
Posted on: Wed, 12 Mar 2014 07:57:42 +0000