• FreeTrainers.com Forums
• General Fitness & Exercise
• less repetitions heavier wieghts?

Group: General Fitness & Exercise

less repetitions heavier wieghts?

Kasper Posts: 153 Joined: 2002/08/30	2003/01/11, 06:04 AM hey guys if I do less reps but add more wieght on my curls, benche's, etc...workouts will i get faster results?
Carivan Posts: 8,542 Joined: 2002/01/20	2003/01/11, 11:21 AM Kasper ....there is no fast way to the pot of gold! What that will do is make you beefyer, if that is what you want. But not quicker. -------------- The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones Ivan Montreal Canada
chris789 Posts: 99 Joined: 2002/09/06	2003/01/11, 12:08 PM That approach will get you stronger 'faster'. But, as carivan said, there is no shortcut or fast way. Also, make sure that if your target reps are like 6, don't do an amount in which you can do 9 or 10. Make sure you push yourself.
Kasper Posts: 153 Joined: 2002/08/30	2003/01/12, 04:52 AM carivan waht do u mean by quicker?
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/01/12, 11:09 AM kasper...adding weight is always something you should strive to do. The stronger you get, it only stands to reason, the heavier weight you can use. The heavier weight you can use, the more stress/overload you can put on the muscle, so the more growth you can expect. This is not an overnight process, but it is a time proven one. Keep your rep range around 6, if you can do 6 with no problem, then the weight needs to be increased. If you can only do 3-4, you may drop back a bit. Do this for 4-6 weeks. If you do not start to experience strength increases/growth, you may be a predominately slow tiwitch fiber person and have to add some super sets of light weight to stimulate those fibers. You need to find the workout that fits you. Not all can grow from the same workout. Good luck. -------------- The only place success comes before work is in the dictionary!
Carivan Posts: 8,542 Joined: 2002/01/20	2003/01/12, 11:17 AM I guess us canadians talk funny eh?! "Quicker" as in "faster results" :)
Kasper Posts: 153 Joined: 2002/08/30	2003/01/12, 06:56 PM ============ Quoting from bb1fit: kasper...adding weight is always something you should strive to do. The stronger you get, it only stands to reason, the heavier weight you can use. The heavier weight you can use, the more stress/overload you can put on the muscle, so the more growth you can expect. This is not an overnight process, but it is a time proven one. Keep your rep range around 6, if you can do 6 with no problem, then the weight needs to be increased. If you can only do 3-4, you may drop back a bit. Do this for 4-6 weeks. If you do not start to experience strength increases/growth, you may be a predominately slow tiwitch fiber person and have to add some super sets of light weight to stimulate those fibers. You need to find the workout that fits you. Not all can grow from the same workout. Good luck. ============= thanks for the feed back man u sure know ur stuff i will try that hopefully i get better results in a month.
maab Posts: 35 Joined: 2002/04/29	2003/01/13, 10:38 AM Hello, bb1fit: do you mind to explain "super sets of light weight"...? Thank you
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/01/13, 06:35 PM This is to hit the slow twitch fibers. Once the fast twitch are completely worn out from an adequately heavy exhaustion set, they can no longer do anything. The idea then is to do an immediate set with light weight, the slow twitch fibers having to do the work due the others being thouroughly exhausted. This way you hit most all your muscle fibers, thus producing growth. Trust me, this is an intense workout, but works great. Example, heavy cheat curls for 6-8 reps till you have to get help with the last one. Have a light dumbbell right by, and as soon as you drop the ez curl bar, start the dumbell concentration curls for 10-12. Switch off starting arms each time. -------------- The only place success comes before work is in the dictionary!
Kasper Posts: 153 Joined: 2002/08/30	2003/01/14, 10:09 PM hey how do i know if i'm a predominant slow twitch fiber person?
Kasper Posts: 153 Joined: 2002/08/30	2003/01/17, 09:53 PM bump
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/01/17, 10:08 PM kasper...in answer to your question, quoting from Charles Poliquin, famed trainer and strength guru....here is your answer Assuming you’ve trained for more than 3 months and are over the initial jump in strength gains, find your maximum amount for a specified lift or movement. (That’s a one-rep max or 1RM- editor). Wait 10 minutes and then use 85% of that max and do as many reps as you can. The "normal" person will average 5 reps, meaning that they have a normal distribution of fast, intermediate, and slow-twitch fibers. But a fast-twitch individual will go as low as 2 reps and a predominantly slow-twitch person will go from 12-20 reps. World-class rowers can do as many as 12 reps at 97% of their 1RM. How does this apply to bodybuilding? Charles Poliquin: It helps prevent those uniform training programs where the guy next to you is making huge gains while you’re not. For most people and in most muscle groups, a rep range of 9-12 reps is optimal for hypertrophy (muscular size) gains. But if you have significantly more fast-twitch muscle fiber there, you’ll need to work at a lower rep range for more size, and vice versa.
Kasper Posts: 153 Joined: 2002/08/30	2003/01/20, 10:53 PM bb1fit can u tell me how many sets I should do?
nathan84 Posts: 1 Joined: 2007/01/10	2007/01/10, 10:48 PM That's good info bb1fit:dumbbell:
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/11, 06:34 PM I think BB1's posts in here should be copied and reposted and stickied. I will be doing this starting next week on Chest and Tris Bench has always been my weakness and hardest to gain strength on.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/11, 11:06 PM Going to do it with Tri's tomorrow as well! -------------- Knock-Um Down & Keep-Um Down!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/12, 08:15 PM Holy Crap did I burn up my Tri's today. Weighted Dips Heavy and Super Seted Pulldown then heavy on the Scull Crushers. God I love this sport there are to many ways to change things up to keep the shock going! -------------- Knock-Um Down & Keep-Um Down!
Santor0730 Posts: 1 Joined: 2007/10/04	2007/10/11, 01:44 AM TO WHOM IT MAY CONCERN, I started my day 1 last Monday. My question is the following: SET# Repetitions Weight 1 20 10 2 12 20 3 10 30 4 8 40 In set #2 am i supposed to do 2 sets of 12 repetitions or just 1 set? Thank you in advanced!
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/10/11, 07:55 AM NO the "2" means set 2 out of 4 so you do one set of 12 reps -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com