Post by John A. Casler on Jul 1, 2007 22:26:54 GMT -8
Some have questioned the reason for the higher rep ranges, and I posted this response on another board until I get a moment to write a more comprehensive explanation.
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The rep ranges are for many reasons. The primary being to condition the "ability" of a muscle or muscle group to its maximum capability (PR) in a specific rep range.
The second is to provide the specific required stimuli to hypertrophy and strength (Muscular Tension and Metabolic Stimulation)
The third is that the higher rep PR's, allow smaller progressions, since it is easier to add a rep to your PR on a 20 or 30 rep set, than a 5 rep PR. Adding a few reps on that set, causes a DIRECT affect to the rep ranges above and below it. This can stimulate progress difficult to harvest any other way.
Fourth, while the weights are "relatively" light, they do become quite heavy. They are accelerated and decelerated at a greater rate when high reps are the goal. The controlled application of acceleration and deceleration actually makes the "peak" tensions and force loads as high or higher than moving larger loads more slowly.
These cycles of MMMT (Momentary Maximum Muscle Tensions) create tension stimuli beyond what is available to a limited single set.
To answer you question about "WHY" I suggest the higher rep sets are used in the beginning of the session.
First off, these are "advanced" programs for trainees who have already reached a significant strength level.
Lets say you can squat 500 x 5. I don't find it wise to perform your first set with 500#.
Second, the lower weight higher rep set has equal importance, and not lesser than the heaviest set.
Third, the stimulus and resulting Physiological, Motor-Neural, and Mental affects of the initial sets have a positive effect on the latter sets.
The rep ranges also offer a slightly different "metabolic" stimulus due to the duration and number of muscle action in each set.
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The rep ranges are for many reasons. The primary being to condition the "ability" of a muscle or muscle group to its maximum capability (PR) in a specific rep range.
The second is to provide the specific required stimuli to hypertrophy and strength (Muscular Tension and Metabolic Stimulation)
The third is that the higher rep PR's, allow smaller progressions, since it is easier to add a rep to your PR on a 20 or 30 rep set, than a 5 rep PR. Adding a few reps on that set, causes a DIRECT affect to the rep ranges above and below it. This can stimulate progress difficult to harvest any other way.
Fourth, while the weights are "relatively" light, they do become quite heavy. They are accelerated and decelerated at a greater rate when high reps are the goal. The controlled application of acceleration and deceleration actually makes the "peak" tensions and force loads as high or higher than moving larger loads more slowly.
These cycles of MMMT (Momentary Maximum Muscle Tensions) create tension stimuli beyond what is available to a limited single set.
To answer you question about "WHY" I suggest the higher rep sets are used in the beginning of the session.
First off, these are "advanced" programs for trainees who have already reached a significant strength level.
Lets say you can squat 500 x 5. I don't find it wise to perform your first set with 500#.
Second, the lower weight higher rep set has equal importance, and not lesser than the heaviest set.
Third, the stimulus and resulting Physiological, Motor-Neural, and Mental affects of the initial sets have a positive effect on the latter sets.
The rep ranges also offer a slightly different "metabolic" stimulus due to the duration and number of muscle action in each set.