Thread: Low weight high reps
9/13/2006 10:36am, #1
Low weight high reps
A quick question to those with knowledge. I have started to go to the gym again. My goal is to of course increase my strengthb but more importantly my muscle endurance (if that's the righ phrase) so when grappling I can keep my strength up longer.
Therefor I am doing low weights at high reps.
Does that make sense? I think so bu8t I thought I would ask.
9/13/2006 10:48am, #2
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sounds about right to me =)
9/13/2006 10:49am, #3
I probably shouldn't respond to this because I'm completely unqualified: I am under the impression that you would want to lift weights to gain maximum strength. (Lifting as much weight as possible, for as many times as possible.) Then do your activity specific endurance training (Sparring, rolling, bagwork, padwork etc.)
9/13/2006 10:56am, #4Originally Posted by ojgsxr6
I kind of remember someone telling me that low weight high reps are the way to achieve it.
9/13/2006 11:00am, #5
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9/13/2006 11:01am, #6
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Sometimes. Depends. Low weight and high reps by themselves may add variety, but after a while, they won't do a thing for you since your body will adapt. So you want to combine them with something else. I think what you are looking for is to extend your ability to do work when oxygen is depleted (when lactic acid builds up). Your anaerobic endurance basically... don't know if that's the right term... oh, **** it.
Based on what I've seen and experienced in the past, low weight/high reps work great after a heavy set, as a modified form of drop sets to increase endurance.
For example, assume you do a set of bicep curls with, oh I dunno, 50lbs dumbells. As soon as you finish, then you immediately grab a pair of 20-25lbs dumbells and do reps until failure. Doesn't matter how many reps. Just go until failure. Take a short break and then go for the 15lbs and repeat. That's one set in total.
Another thing is that you want to be able to maintain a contraction for as long as possiblep; that's another aspect of endurance - and this is where I fail misserable when I try to do a triangle (my ghay right hamstring gives up very quickly.)
Again, using bicep curls as examples, you could do a regular set on one-arm bicep curls (instead of doing both at the same time). Take a few seconds break, and immediately grab a very large dumbell, one that you can only do 2-4 reps. Grab it with your right hand, and use your left to assist in bring it up. Keep your arm contracted about 1/4 short of full contraction. In some literatures, this is called static contraction.
Let the left hand go, and try to keep your right arm contracted in that position. Eventually the arm will go down in an extended position, but you want to fight it off for say, 20 seconds. Here, you are working on endurance when the muscle is at its strongest position (close to/at full contraction).
Another variation is to do the same, but keeping the arm 1/4 short of full extension and delay the need to extend the arm as long as possible. Here you are working your bicep at its weakest position (close to/at full extension).
The same concepts can be applied to triceps, forearms, calves, quads, hamstrings, you name it. And it doesn't take a lot of time from your workout since pple can't/shouldn't do that many of those sets. They are taxing.
I'd also suggest you use foam grips in your dumbells to make the grip wider. My girly looking hands have become a lot stronger, specially my thumb since I started using those 6 months ago. I just fucking love it.Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.
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9/13/2006 11:11am, #7
* I think I need to fork over some cash for a trainer to show me what to do
I am like a crappler when it comes to lifting
Last edited by Goju - Joe; 9/13/2006 11:15am at .
9/13/2006 11:31am, #8Originally Posted by GoJu - Joe
9/13/2006 11:38am, #9
I disagree. You want to "be stronger" during grappling. You should do high weight, low reps. This will make you stronger, including during grappling.
If you gas, you should do cardio. Real road work and lots of grappling, not benching 25lbs 16000 times.
Edit - the way it was 'splained to me was that as your strength increases the percentage of max force required goes down. The lower percentage of max effort you use, the longer you can go with it.
if your bench max is 150lbs, then moving 140lbs is hard as hell, no matter how many times you can bench 50lbs. if your bench 1rm is 350, moving that same 140lbs is a lot easier.
Last edited by PirateJon; 9/13/2006 11:42am at .You can't make people smarter. You can expose them to information, but your responsibility stops there.
9/13/2006 11:38am, #10
P.S. Increasing your maximal strength will increase the number of reps you can do at a lower weight.