15 votes

Do high reps build strength?

I think you've heard the right idea, but you're misinterpreting it. Of course high reps builds some strength, but certainly not a whole lot. It's going to take a lot more effort (in terms of joules ...
Alec's user avatar
  • 18k
12 votes

Confusion about reps vs time under tension: aren't these two things contradictory?

The claim that there's an optimal time under tension for hypertrophy appears to have come from Charles Poliquin, who wrote in his 1997 book ("The Poliquin Principles") that 20-70 seconds of ...
David Scarlett's user avatar
8 votes
Accepted

How long to wait between reps?

With the deadlift (and other lifts that begin with the bar at a dead stop on the floor, such as the Olympic lifts), then taking a second or two between reps is usual, and arguably safer than doing the ...
Dark Hippo's user avatar
  • 4,733
7 votes
Accepted

Workout to the failure is enough to get stronger. What is the need to have sets?

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, ...
hamza_tm's user avatar
  • 715
7 votes
Accepted

Unable to maintain weights and increase in reps from work out session to session, why?

As has been pointed out, you have been coming up with routines that are of questionable quality, pursuing them for a very short time and then wondering why you are not getting results. Building ...
JohnP's user avatar
  • 23k
5 votes

Bench 225 in two months?

My current bench press 1-RM is close to 170 lbs. Is it possible to bring my 1-RM to around 225 lbs in just six weeks? As with everything, the answer is somewhere between "yes" and "no", or, as I ...
Dark Hippo's user avatar
  • 4,733
5 votes
Accepted

What is the optimal length and amount of sessions per week for optimal muscle gain?

According to a meta-analysis (i.e. a scientific study of scientific studies), it does not matter: In conclusion, there is strong evidence that resistance training frequency does not significantly or ...
Erwan Legrand's user avatar
5 votes
Accepted

How to convert repetition number to hold-time?

Unfortunately calculating equivalency between two different movements or even the same movement by one person on different days is near impossible. You would also have to define exactly what you meant ...
Eric Warburton's user avatar
4 votes

How long to wait between reps?

How to Deadlift with Proper Form: The Definitive Guide Proper Deadlift form starts with the weight on the floor. Pull the bar until you’ve locked your hips and knees. Return it to the floor by ...
Yousend's user avatar
  • 765
4 votes

Can I reach a target strength using high reps of lower weights?

Indeed, the answer is no. To be strong, you need to lift heavy weights, there is no way around that. You will never get strong if you limit yourself to light weights with high reps : that will just ...
Borissov's user avatar
  • 304
4 votes

How to correlate reps into training program when doing isometric exercises?

The fallacy of "counting repetitions" in isometrics I would caution against using Prilepin's chart when it comes to measuring isometrics. The reason for this is something you already put very nicely. ...
Alec's user avatar
  • 18k
4 votes
Accepted

Is there some sort of measurement for static hold exercises like the one-rep max measurement we have for isotonic exercises?

No, there is unfortunately no such formula. But I am going to go further and make a stronger claim: there will never be such a formula! The reason is that the correlation between repetitions and time-...
POD's user avatar
  • 6,171
4 votes

Confusion about reps vs time under tension: aren't these two things contradictory?

In my opinion, two seconds is fast for a bicep curl. We can split the bicep curl into four parts: concentric, top-hold, eccentric, and bottom-hold. When you look at timing for a bicep curl you can ...
C. Lange's user avatar
  • 4,588
3 votes

How to do more reps in one arm pull ups

While i can't do a one arm pull up, i can't imagine it would be that much different to teaching someone who can't do any pull ups how to do one. 1.Do some negatives. So do a two hand pull up on the ...
psdgafdsghetrhy5555's user avatar
3 votes

How to do more reps in one arm pull ups

Do Single arm lat pulldowns or Close grip v grip lat pulldowns. But do it by sitting at the ground so that you get a complete range of motion. Go for the heavier weights with some support. If you are ...
sks147's user avatar
  • 131
3 votes
Accepted

Pushups: Low quality vs high quality? (sloppy vs controlled)

Exercise form is something that seems to be invariably related to Range of Motion (ROM). Although they are two separate concepts, they tend to be mentioned together since form usually affects ROM. ...
rrirower's user avatar
  • 6,690
3 votes
Accepted

possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352) - for 1o reps

It sounds like you are looking for something along the lines of German Volume Training which has you working in 10x10, starting at 60% of your 1RM. Most GVT is linear in progression and so you miss ...
John's user avatar
  • 6,972
3 votes

Can I reach a target strength using high reps of lower weights?

Minor story detour before my answer. I am 5ft5, 80kg, and I work out regularly and have respectable lifting ability compared to the average joe. My friend is 80kg, 6ft and cannot lift their bodyweight ...
John's user avatar
  • 6,972
3 votes

108 Surya Namaskar - What are they counting

so 108 sun salutations.One Suryanamaskar contains 12 asanas that complete one cycle, so one cycle per each leg (Right & left) complete one round. So 54 sets of this round will give 108 Sun ...
Yogish BV's user avatar
3 votes

Formula for Rep max?

There is a handful of "accepted" formulae to calculate one's 1RM based on other xRMs. In fact, there's a nice Wikipedia article that lists them: https://en.wikipedia.org/wiki/One-...
Alec's user avatar
  • 18k
2 votes

What reps/sets should I use in bodyweight excersices, if I need to train for total count of repetitions?

3 times a week. M/W/F 7 sets of 15 max. After 6 weeks or when able to complete, change to wide, then after that, change to narrow. After that start using step or stair 1. Up to 3 steps. When you ...
Lee's user avatar
  • 21
2 votes

Can I reach a target strength using high reps of lower weights?

There are 2 basic ways to progress training. More reps or more weight. Both work to some extent. You could try doing say 30 reps with 20lbs or 5 reps with 60lbs and get some strength gains as a ...
user21774's user avatar
2 votes

Optimum rep duration for muscle/size gains

Lifting fast will make you stronger, but strength is not hypertrophy. However, strength will help you increase volume, and volume is one of the primary causes of muscle growth. For more on volume's ...
Dave Liepmann's user avatar
2 votes

Question about rep ranges and muscle fiber activation.

You're not increasing the number of Type I Fibers with endurance training. Essentially your body becomes more efficient in various ways i.e (increasing the number of mitochondria, increasing O2 ...
Mike-DHSc's user avatar
  • 2,817
2 votes

Do high reps build strength?

Imagine a sort of sliding scale where muscular endurance is on the high rep side and strength output is on the low rep side. The middle area will be approximately 8-12 reps and deviations from there ...
JustSnilloc's user avatar
  • 4,412
2 votes

How many reps is too many?

If you can do 70 reps with an excellent form (every single of them!), it should not be significantly more dangerous than 7x10 or 10x7. So the question can be simplified to: is volume of 70 (perfect) ...
matousc's user avatar
  • 401
2 votes
Accepted

How are people doing "to-failure" sets of the same repetition count multiple times per session without failing to hit their count on subsequent sets?

They almost certainly aren't going to failure on each set, and probably not even on any sets. The exact details will vary from program to program, but someone doing 4 sets of 8 would typically use a ...
David Scarlett's user avatar
2 votes

Unable to maintain weights and increase in reps from work out session to session, why?

Not addressing the workout routine, but 3 to 4 weeks seems like a short amount of time to be looking for a real increase in reps. Your form will improve and that will take more strength and maybe cut ...
JACK's user avatar
  • 136
2 votes
Accepted

Reps vs timed sets

Simple answer. If you do the same number of reps with the same tempo , yes it will be similarly effective If you are not measuring time with a stop watch but with the reps , then the time under ...
Sree Vishnu's user avatar

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