The following is a guest post from SJ at www.IgnoreLimits.com.
I really like his style – honest, straightforward advice that’s geared
towards real people (ie. not steroided-up bodybuilders). For more from
SJ, check out his site at www.IgnoreLimits.com.
10 reps?
It seems to be the magic number, if you’ve hired a personal trainer,
read a workout regime in a men’s health or bodybuilding magazine chances
are you were told to do X number of sets, each set containing 10 reps.
Now, here’s the thing…
As a natural gym-goer (aka. Someone who does not ‘supplement’ with anabolic steroids) there’s a far more efficient way to train and progress.
Train in the single digit rep ranges !
If you’re like me – a normal guy with average genetics, looking to
build both size and strength naturally you cannot go past the 4 – 7 rep
range for your major compound lifts (squat, deadlift, bench, overhead
press etc.)
You’re probably thinking that’s all well and good but…
“What about when I want to get shredded, should I be doing 12 – 15 reps per set?”
Regardless of whether you are in a cutting or bulking phase your
workout does not need to change at all, you won’t get increased
vascularity or striations by performing a higher number of repetitions,
that’s a load of crap. I keep my rep structure the same all year round
and simply manipulate my caloric intake based on whether I want to gain
mass (calorie surplus) or burn fat (calorie deficit).
Performing higher reps when attempting to lose fat is a surefire way
to lose muscle mass, in order to preserve as much mass as possible you
need to lift HEAVY.
I’m certainly not the first person to advocate lifting heavy for fewer reps…
“If you must use dumbbells for daily training, use heavy ones
with fewer repetitions rather than light bells with numerous
repetitions” – Arthur Saxon, 1906
Now, you may still think high reps are beneficial, but let me tell you they’re far from it.
High repetitions result in increased stress on your CNS, increase in localized inflammation and increased soreness.
This ideology dates back a long way
“Movements or exercises that do not give the muscle the required
resistance, but are the kind that involve a great number of repetitions,
never break down any tissue, to speak of. These movements involve a
forcing process that cause the blood to swell up the muscle, and simply
pump them up”–
George F. Jowett, 1926
I highly recommend you give low rep training a try! If you’re new to
low rep training it’s worth noting that you will not get the immense
‘pumps’ you may be used to from performing hi rep training.
So you have an idea of exactly what a low rep workout regime may look
like, here’s a sample of the chest workout I performed a couple of
hours ago:
Incline Dumbbell Bench Press
5 sets x 4 – 6 reps
Flat Barbell Bench Press
5 sets x 4 – 6 reps
For an addictive training routine and dietary approach to building more muscle and burning more fat check out my new book “Shredded Beast”.
