[decimon]

Reps ping.

[Tijeras_Slim]

True.

I developed my abs, 12 ounces at a time.

[Pessimist]

I always heard heavy weight + low reps builds bulk, while light weight + high reps builds definition.

[beebuster2000]

nothing new there. all weight training and body building routines have low weight high rep segments.

[pogo101]

The secret is to pump iron until you reach muscle fatigue

Wow. What a breakthrough. /sarc

[equalitybeforethelaw]

This is considered new? We were always taught that you build mass through heavy weight and stamina and definition with high reps of lighter weight. Why do they consider this news?

[bill1952]

The principle that guides all exercise physiology is SAID.

Specific
Adaptation to
Imposed
Demand

Higher reps & lighter weights is a different (neuromuscular) adaptation than the demand imposed by heavier weight.

Exercise Phy. 101

[Jewbacca]

There are different types of muscle fibre that do different things.

You need a combination of low reps and high reps to build both.

Any gym rat could tell them this.

[Mr. K]

The best book i ever had on weightlifting said to lift doing as many reptitions as it took to FAIL.

If it was 50 pounds for 100 reps, or 150 pounds for 3 reps- the important part was to REACH the point where you fail.

I bulked up so fast I couldnt believe it. And I lost weight- even though I was usually starving to death after a workout like that.

Finally made it to be able to bench over 250 in less than 6 months

[Paradox]

This has been known for many, many years. It is why there are BODYBUILDERS and POWERLIFTERS, not necessarily the same thing. The muscle grows in response to how much you tax it. Maximal weight without significant taxing of the energy system (reps) will get you strong, but the muscle will not grow as much as if you taxed it with reps. Adding the "reps" component of the set will cause the muscle to increase its glycogen stores for energy, and with this energy comes alot of water, which swells up the muscle cell, yadda yadda, the mechanisms have been known for a while, I guess this study is one of the ones that simply confirms what alot of people have suspected for a while.

Here's something to think about, while I was no where as built as The Rock (Duane Johnson), I could out bench him back in... well it must have been about 8 years ago. He told me he trains solely for muscular endurance and size, and didn't lift very heavy weights any more. His physique still made me look small however..

[Retired Greyhound]

Arthur Jones proved this in the 70s. This is nothing new.

That being said, strength gains will be minimal on this kind of routine due to the lack of tension.

Muscle size will increase, but it will be hollow muscle, rather than the more dense muscle that results from higher weights.

[Newtoidaho]

Careful, don’t gain too much muscle or you will be considered OBESE on the idiot government BMI.

[The Comedian]

12-oz.-curls ping

Frowning takes 68 muscles.
Smiling takes 6.
Pulling this trigger takes 2.
I'm lazy.

[Dead Corpse]

Your body is extremely adaptable. You need to change up your routine to continue the hypertrophy cycle.

Short reps, max weight. Cycle to low weight, high reps. Cycle to moderate weight, moderate reps.

Depends on what you are trying to do.

I used to work in 100 rep sets every now and then when I found I was no longer hitting that "pumped" feeling from my normal routines.

100 reps doesn't sound like much, but try it for something like "good mornings" or squats and you'll see what I mean.

[PA Engineer]

Troy Polamalu claims never to lift more than 20lbs. Here is one of the interviews of his workout regiment. troy polamalu workout



The Madden curse aside, he is a monster on the field and in on every play in every direction.

[SunkenCiv]

If it’s about reps, maybe I should get a mouse for the other hand as well...