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Low reps vs high reps for hypertrophy

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  • Low reps vs high reps for hypertrophy

    I don't feel any pump and soreness (in pecs) training my bench press in 8+ rep range, and to my surprise after doing sets of 5-7 for a couple of weeks with a little bit more weight i really felt pump in my pecs and sometimes i am sore for a day or two as well.

    My question is - Do you guys (over time) find a preferred rep range to train a certain movement / muscle group in for various different goals and does this have something to do with muscle fiber type? (In one of Mike Israetel's books he mentioned that pecs are usually more fast twitch dominant than quads for example, does that play a role in all of this?) Thank you.

  • #2
    Originally posted by Lohengramm14 View Post
    I don't feel any pump and soreness (in pecs) training my bench press in 8+ rep range, and to my surprise after doing sets of 5-7 for a couple of weeks with a little bit more weight i really felt pump in my pecs and sometimes i am sore for a day or two as well.
    I think this kind of self analysis can be somewhat useful if all the variables are otherwise controlled, e.g. total volume, rest periods, movement selection, etc. and hard outcomes are tracked.

    That said, I don't think this is indicative of lower reps being better. Soreness may actually suggest you're not likely to grow from the workout in some cases.


    Originally posted by Lohengramm14 View Post

    My question is - Do you guys (over time) find a preferred rep range to train a certain movement / muscle group in for various different goals and does this have something to do with muscle fiber type? (In one of Mike Israetel's books he mentioned that pecs are usually more fast twitch dominant than quads for example, does that play a role in all of this?) Thank you.
    No, not really. There is a large variance in muscle fiber types and it's not like certain rep ranges select for different muscle fiber types in RT better than another.

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