When do you use high (20+ reps) volume to grow? - UK-Muscle Body Building Community

Keyser Soze · 19-04-2006, 11:56 AM

I've heard of people doing this to bust through strength plateaux, and of course you can warm up this way too, but when would you do this to gain mass??

The only way I can see is as an occasional SHOCK to the body, which is used to a rep range of 4-12 at most.

Cheers,

KS

Lee · 19-04-2006, 12:28 PM

To improve strength id do more weight less reps.

20+ is a waste of time imo if your trying to gain mass.

id do high reps and less weight when cutting

**big** · 19-04-2006, 01:35 PM

20 rep squats can be extremely good. Some serious mass and strength has been built from this type of routine.

At the end of the day, if you're increasing weight and/or reps each session, you'll progress no matter what range you're working in. If you're squatting 60kgx20 today, and in 2 years you're squatting 140kgx20, you WILL be lots bigger AND lots stronger.

As Lee says more weight, less reps does tend to be better, particularly for strength gains. However, when cutting, I like to see people still keep the weight heavy - as going light with a calorie deficit can sometimes be a recipe for catabolism.

the_gre8t_1ne · 19-04-2006, 02:53 PM

Quote:

Originally Posted by big

20 rep squats can be extremely good. Some serious mass and strength has been built from this type of routine.

At the end of the day, if you're increasing weight and/or reps each session, you'll progress no matter what range you're working in. If you're squatting 60kgx20 today, and in 2 years you're squatting 140kgx20, you WILL be lots bigger AND lots stronger.

As Lee says more weight, less reps does tend to be better, particularly for strength gains. However, when cutting, I like to see people still keep the weight heavy - as going light with a calorie deficit can sometimes be a recipe for catabolism.

Nice post matty boi!

actin · 19-04-2006, 03:50 PM

Yeah I've used 20 rep squats to great effect. The idea is not to go lighter but to really challange yourself to get 20reps.
I worked up to 145k for 20 followed by the same x 15 and then x10-12. The last 5 reps are pure torture and a test of mind over matter. If your going heavy enough you'll be close to the point of collapse. You really feel these in the calves also.
I then go on to 4 sets of GM's.

**Aftershock** · 19-04-2006, 04:50 PM

Bumping whats been said above, especially the high rep squats!!!

IMO high reps do have their place, but more as just a change to shock the muscle into new growth.. The stable diet should be more weight, less reps..

But as they say a change is as good as a rest!!!

Crazy Mick · 20-04-2006, 09:32 AM

The 20 plus rep method is not very good for calves i found, mine respond better to heavy as possible work, reps 6 - 10.

19-04-2006, 11:56 AM	#1 (permalink)
Keyser Soze Banned Join Date: Dec 2005 Location: Harrow, London, England. Posts: 729	When do you use high (20+ reps) volume to grow? I've heard of people doing this to bust through strength plateaux, and of course you can warm up this way too, but when would you do this to gain mass?? The only way I can see is as an occasional SHOCK to the body, which is used to a rep range of 4-12 at most. Cheers, KS

19-04-2006, 01:35 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	20 rep squats can be extremely good. Some serious mass and strength has been built from this type of routine. At the end of the day, if you're increasing weight and/or reps each session, you'll progress no matter what range you're working in. If you're squatting 60kgx20 today, and in 2 years you're squatting 140kgx20, you WILL be lots bigger AND lots stronger. As Lee says more weight, less reps does tend to be better, particularly for strength gains. However, when cutting, I like to see people still keep the weight heavy - as going light with a calorie deficit can sometimes be a recipe for catabolism. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-04-2006, 04:50 PM	#6 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,034	Bumping whats been said above, especially the high rep squats!!! IMO high reps do have their place, but more as just a change to shock the muscle into new growth.. The stable diet should be more weight, less reps.. But as they say a change is as good as a rest!!! __________________ "You are what you eat you can't possibly be anything else" or put another way "eat sht look like sht!!" Aftershock

19-04-2006, 03:50 PM	#5 (permalink)
actin Newbie Trainer Join Date: Sep 2005 Posts: 7	Yeah I've used 20 rep squats to great effect. The idea is not to go lighter but to really challange yourself to get 20reps. I worked up to 145k for 20 followed by the same x 15 and then x10-12. The last 5 reps are pure torture and a test of mind over matter. If your going heavy enough you'll be close to the point of collapse. You really feel these in the calves also. I then go on to 4 sets of GM's.

20-04-2006, 09:32 AM	#7 (permalink)
Crazy Mick Looking Freaky Join Date: Feb 2006 Posts: 643	The 20 plus rep method is not very good for calves i found, mine respond better to heavy as possible work, reps 6 - 10.