Super low reps how is this? - UK-Muscle Body Building Community

Jock · 17-04-2004, 06:08 PM

Hey fellas

From looking at my gains over the last 2-3 years I've definitley found that low rep training is what gives me the best results (6-4)

I started off at Christmas training Max-OT style, I have since moved on to heavy 3x6 lifts and I was thinking of trying out 4x4 training, and then maybe 5x5 (if I can get the balls lol

)

Anyone trained using 4x4?

Cheers, Jock

**hackskii** · 17-04-2004, 07:03 PM

I have not tried that.
What does work for me is cutting back to like 70 percent of my max then working back to where I was only adding a small amounts a week. Like trying to peak in 12 weeks instead of 6.
Example: Lets say you want your inclines up. Start with a weight that you can get 15 times on your last set. Lets say the weight is 55 lbs. Next week go to 60 lbs and work you might get 12 reps. Then the following week grab the 65 lbs and do like 10 reps. Next week keep the 65 and try to better your lift by at least one rep. When you get 12 or more then go to 70 lbs. keep adding a little each week and reducing the reps.
Now it might take you a while but when you get to like 8 reps you should be pushing more weight.
It is like building from the ground, it starts with a base. Most guys are impatient and just go for maxes every week. They will do fine for like 4 maybe 5 weeks then peak and platoe.
If you stretch it out farther you will go higher.
Another example. You get a baby pig and it only weighs 5 lbs. You pick it up and hold it every day and by the second year it is 150 lbs and you are still picking it up. By 3 years it might be 250 lbs but you still would be able to pick up the pig.
But you never picking up that 250 pound pig before you would not be able to do it.
You have 2 types of muscle (slow twitch and fast twitch) 70 percent of your max will work 90 percent of your muscles. So if you drop back and slowly go up you will pass where you were. I dont recommend lifting heavy for ever.
Make goals that are easily obtainable and set them pretty far in the future.
Journels are good too.

T-man · 18-04-2004, 02:01 AM

I have not tried 5x5. I agree you need to train heavy, but I like to pyramid my way up. If I were doing 5x5 I would do it increasing the weight each set instead of keeping it the same for all 5 sets and then increase it next week if you get 5 reps out of the last set.

I totally agree with hackskii.

It's what I have just done to get my bench back up and is working well (dropped it to 60% and am working my way to 110% of 1rm reducing the reps as I go). The only problem is some people have an ego problem initially reducing the weight, but you can't max out every week and need to listen to your body.

26-04-2004, 07:38 PM

Who in their right mind would be picking up a pig to hold every day?

**big pete** · 27-04-2004, 01:36 PM

thats a good approach to follow, everybody starts somewhere.

Killerkeane · 27-04-2004, 04:47 PM

makes sense hacks, im willing to try that because realistically im not gonna gain massively until another year or two anyway, long term is my goal

**Great White** · 28-04-2004, 09:17 AM

I have also always training very heavy (4 - 8 reps)

Works for me very well

**hackskii** · 28-04-2004, 05:45 PM

I did the heavy thing for probably a year. problem was I got a little injury. Tried to push through it and hey to my surprise the injury got worse. Just kidding was no surprise, should have listened to my body and not my ego.

Now I am 6+ weeks doing reps to heal it up and is getting better each week.
There is an application for going heavy and an application for going light too.

winger · 29-04-2004, 10:46 PM

i just want to say...love you.....boooooiinnnnnnggg :o

17-04-2004, 06:08 PM	#1 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	Super low reps how is this? Hey fellas From looking at my gains over the last 2-3 years I've definitley found that low rep training is what gives me the best results (6-4) I started off at Christmas training Max-OT style, I have since moved on to heavy 3x6 lifts and I was thinking of trying out 4x4 training, and then maybe 5x5 (if I can get the balls lol ) Anyone trained using 4x4? Cheers, Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-04-2004, 07:03 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	I have not tried that. What does work for me is cutting back to like 70 percent of my max then working back to where I was only adding a small amounts a week. Like trying to peak in 12 weeks instead of 6. Example: Lets say you want your inclines up. Start with a weight that you can get 15 times on your last set. Lets say the weight is 55 lbs. Next week go to 60 lbs and work you might get 12 reps. Then the following week grab the 65 lbs and do like 10 reps. Next week keep the 65 and try to better your lift by at least one rep. When you get 12 or more then go to 70 lbs. keep adding a little each week and reducing the reps. Now it might take you a while but when you get to like 8 reps you should be pushing more weight. It is like building from the ground, it starts with a base. Most guys are impatient and just go for maxes every week. They will do fine for like 4 maybe 5 weeks then peak and platoe. If you stretch it out farther you will go higher. Another example. You get a baby pig and it only weighs 5 lbs. You pick it up and hold it every day and by the second year it is 150 lbs and you are still picking it up. By 3 years it might be 250 lbs but you still would be able to pick up the pig. But you never picking up that 250 pound pig before you would not be able to do it. You have 2 types of muscle (slow twitch and fast twitch) 70 percent of your max will work 90 percent of your muscles. So if you drop back and slowly go up you will pass where you were. I dont recommend lifting heavy for ever. Make goals that are easily obtainable and set them pretty far in the future. Journels are good too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 17-04-2004 at 07:05 PM.

18-04-2004, 02:01 AM	#3 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	I have not tried 5x5. I agree you need to train heavy, but I like to pyramid my way up. If I were doing 5x5 I would do it increasing the weight each set instead of keeping it the same for all 5 sets and then increase it next week if you get 5 reps out of the last set. I totally agree with hackskii. It's what I have just done to get my bench back up and is working well (dropped it to 60% and am working my way to 110% of 1rm reducing the reps as I go). The only problem is some people have an ego problem initially reducing the weight, but you can't max out every week and need to listen to your body. __________________ You can't grow without pain!

27-04-2004, 01:36 PM	#5 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	thats a good approach to follow, everybody starts somewhere. __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

27-04-2004, 04:47 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	makes sense hacks, im willing to try that because realistically im not gonna gain massively until another year or two anyway, long term is my goal __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

26-04-2004, 07:38 PM	#4 (permalink)
Insanity Guest Posts: n/a	Who in their right mind would be picking up a pig to hold every day?

28-04-2004, 09:17 AM	#7 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,272	I have also always training very heavy (4 - 8 reps) Works for me very well __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

28-04-2004, 05:45 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	I did the heavy thing for probably a year. problem was I got a little injury. Tried to push through it and hey to my surprise the injury got worse. Just kidding was no surprise, should have listened to my body and not my ego. Now I am 6+ weeks doing reps to heal it up and is getting better each week. There is an application for going heavy and an application for going light too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-04-2004, 10:46 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	i just want to say...love you.....boooooiinnnnnnggg :o __________________ 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.