Weight vs. Reps ???

[hybrid1]

Hey all....what is your opinion on heavy weight for 4-6 reps vs. high reps (12-20) with lighter weight on gear?

I have tried both, I seem to get the best pump off of the higher reps. What do you monsters think?

It seems even if I do 10 sets of 4-6 reps, I never get the same pump.

[Spook]

What does each method yield overall? Strength, endurance, size, definition? You have to know what your overall goal is and what the short term goals are to get there. If you have some good mass but you want to lean out and gain alot of endurance while looking the best for the beach, then by all means.....go for 12-15 reps on most exercises.

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[hybrid1]

I would say that I would still like to gain more mass. I was doing some further research and came across an older article, where Serge Nubret (sp) would never lift heavy, and always used higher reps.

He want on to say that while working out with Lou F., that Lou couldn't even keep up with him. Then when you continue to read other articles, some say 8 reps is primary for mass building.

So I was curious how most of you lift. I have been going heavy one week, and higher reps the next.

[Spook]

3 times my size and 6 sets into a leg workout they are laying on the floor of the gym after blacking out and about to vomit. I'm not a big guy, but my goal is to not be big while being as strong as possible and have a lot of endurance to not fall off a 300 foot rock face.

Serge had the perfect pecs. His pecs were very developed all the way from the pec/delt tie ins to the inner pecs.

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[Blood]

I find it very difficult to do High reps. Once I get to about 12-15 it doesn't matter what weight I use. I'm pretty much done. I really like supersets. Start with a weight you can do 4-6 times, drop it by 30% and continue until failure, strip another 30% and continue. No rest between. It is kind of like a combination of low reps heavy weight, and high reps. Because you are using a heavy weight and hitting failure after 4-6 reps, but you continue on without resting. When you are finished you end up doing 15 or so reps and hitting failure 3 times. Great change of pace. If you are doing this workout for every body part regularly, forget about doing any cardio (a) you won't need it and (b) it can be counter productive. <img src="http://www.massmonsters.com/infopop/emoticons/icon_redface.gif" alt="Red Face" width="15" height="15"><!--graemlin:-->

[jaws14]

i would say stick to 4-6 bro....this is the best way to put on size and especially strength....i have never been a fan of the "burnout" set at the end of a lift....i prefer to lift to failure with few reps....always worked for me...my 2 cents....jaws

[Spook]

you are blue in the face, but no matter how heavy you go and for how long you do it, it is inevitable that the body will adapt to it. Old school is tried and proven but so is higher reps. Each has its place. Once you plateau, it needs to be done to shake things up. Sometimes the shake up can be something minuscule to something radical compared to what you are doing. If it is to get the lean ripped look though, the higher reps it is or the burnouts that were mentioned earlier. High volume intensity can put your ass to the floor as fast if not faster than HIT.

Wanna bust your plateau outta the solar system? Go for high volume intensity for about 2 or 3 routines, then go back to bulking with lower volume, heavy weight, and fewer reps.

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[nitroed]

Both are good. As long as you aren't doing the same thing all the time. Take good rest in between your sets and you'll be fine. Change will help keep you from hitting plateaus. Although I do think it is easier to get better pumps with repetitions in the 10 rep or higher range, but you need both and both can be used for mass building.

<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>I find it very difficult to do High reps. Once I get to about 12-15 it doesn't matter what weight I use. I'm pretty much done. I really like supersets. Start with a weight you can do 4-6 times, drop it by 30% and continue until failure, strip another 30% and continue. No rest between. It is kind of like a combination of low reps heavy weight, and high reps. Because you are using a heavy weight and hitting failure after 4-6 reps, but you continue on without resting. When you are finished you end up doing 15 or so reps and hitting failure 3 times. Great change of pace. If you are doing this workout for every body part regularly, forget about doing any cardio (a) you won't need it and (b) it can be counter productive. [/quote]

I usually train with this method, only I'll rest 15-30 seconds between the drops. It's quick and intense with these types of routines.

[hybrid1]

Thanks Monsters!!!! That was just what I was looking for. I change my routine about every 6 weeks or so. I just wanted some of your opinions on how you do it.

I love the honest opinions based on individual preferences.

I will try the supersetting for 6 weeks and see how well it works for me. I will kep the rest down to 15-20 seconds.

I wish I would have found bro's/sis' like you before I started lifting!! <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:-->rink: