TheStoner

Alright so I went to go train with a buddy of mine who all into weight lifting but you really wouldn't be able to tell by looking at him =) Anyways, he told me about this really high rep workout and since you should change it up from time to time to keep your muscles guessing I gave it a try. I did chest and tri's and this was my workout

CHEST

Flat Bench
3 sets at 34,33,33 reps = 100

Incline Bench

4 sets at 25 each = 100

Decline Bench

3 sets at 20,15,15 = 50 little rest between sets

Seated Fly

5 sets at 10 reps each = 50 even less rest between sets.


TRI'S

Skull crushers superset'd with close grip bench press for tri's

5 sets at 10 reps skull + 10 reps close grip = 100 reps

Cable push down

4 sets at 25 reps = 100

Seated tri pushdown or seated dip whatever its called

3 sets at 34,33,33 = 100.


All in all it was 300 reps each for both chest and tri's. I obviously did much lighter weight that I normally do to be able to pull off the high reps.

Question is, do you guys think it's a good idea to do something like this every now and then? to change it up a bit and completely burn out?

myfault

sure its a good idea....

one of the biggest body building myths is heavier weights lower reps = get bigger / lighter weights more reps = get cut/defined

biggest bunch of bs this side of the farm.

muscles grow by breaking/tearing them down, then giving them the nutrients/fuel they need to recover and grow. its always a good idea to change things up every few weeks.

dres

the amount of reps u do will depend on what u want out of the lift.

12+ is for endurence training
8-12 is for hypertriphy (muscle growth)
4-6 is for power
2-3 is for strenght

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TheStoner

nice, thanks. Yea i've fallen into that category where I think the less reps the bigger i get. Although I did notice when I went really heavy doing 3-5 reps per set that my strenght obviously increased but didn't gain much size. I was able to go back to my original weight I was doing and was able to perform better reps. By better reps I mean clean form and a good negative with a nice stretch for the full range of motion.

dres

low reps with high weight does get you bigger, just not cut.

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SmervE AttacK

I usually try to keep it between 8 and 12 reps, unless I really want to burn the muscle out at the end of my set, I will go light and crank out as many as I can. i don't think I have ever done as many reps as you though. If I can get 20 reps, than I will add weight. TO ME If I can easily get 20 then its not doing anything.

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myfault

you're kidding right?

dres

i've been trying to mix it up. last week i would do sets of 4 at heavy weight. after i droped down to lower weight and hammer out as many sets of 10 i could do.

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dres

most of the really strong ppl i know are huge, but dont look cut at all.

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myfault

body fat %

muscle doesnt get "big" or "cut".. it either grows, or it doesnt grow.
if you have fat outside the muscle, you wont look defined. if you burn the fat off, you will.

the reason i squat 3-5 reps with as much weight as i can is so i can get stronger while not adding any extra weight to my legs (i probably have the skinniest legs out of anyone in the world who can ATF squat 300+ lbs. )