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Is there any befefit to lifting light weight for hella reps to the point of failure or is it more advantagoeuos to like, just lift heavy weight for 10 reps or whatever
ReturnToMonkeyLight weight with lots of reps is better for your tendons, but really only practical if you are nursing some kind of injury or joint pain
Yeah I’m recovering from a fractured triquetrum (wrist bone where all the muscles and tendons and ligaments in the wrist connect to) so I’m pretty sketched out by lifting heavy weights since it kinda hurts, but light weights haven’t been a problem at all
Yeah I’m recovering from a fractured triquetrum (wrist bone where all the muscles and tendons and ligaments in the wrist connect to) so I’m pretty sketched out by lifting heavy weights since it kinda hurts, but light weights haven’t been a problem at all
It is a fairly long recovery for such a small bone. Take it slow and easy and it will go quickly!
Yeah it’s been brutal, I just now took off the wrist guards and I fractured it back in October. Have been able to take decent impacts without it really hurting, gonna take the whole summer to properly heal it most likely, will look into the things you said!
Farmville420Yeah it’s been brutal, I just now took off the wrist guards and I fractured it back in October. Have been able to take decent impacts without it really hurting, gonna take the whole summer to properly heal it most likely, will look into the things you said!
Yeah It is super rough. Glad you're taking care of it though! I was in a cast to my shoulder for 2 months, a wrist cast for 1, and then a wrist/thumb guard until the PT was done/pain was gone.
I have no lasting pain from it with proper PT and taking care the first few months unlike any of my ankle injuries. So definitely take your time and do it right. Youll thank yourself later.
If you like podcasts, check out Mind Pump. I got introduced a few months back and they have lots of great answers when it comes to weight lifting and exercise.
Farmville420Is there any befefit to lifting light weight for hella reps to the point of failure or is it more advantagoeuos to like, just lift heavy weight for 10 reps or whatever
Here’s a couple words of advice, if your training for strength for for 3-6 reps but I assume your just starting out so your limiting for aesthetics. I try and balance strength and aesthetics training for most of my exercices i do around 4-6 sets with the first 2-4 being around 6-10 reps for my last two three sets I always for almost everything start heavy go to failure and dropset to try and hit 15-20 reps. Train with high intensity and make sure your getting at least 2 minutes of rest between each exercice. I spend around 2-4hrs 6 times a week at the gym and people always wonder why but my progress shows. I can show you some pics if you add my snap frenchmayo12878. But back to lifting if your starting out go with others who have more experience and follow their workout then make your own based on which one works best for you. For me it was simple PPL. When your first starting really make sure your form is right cause you can hurt yourself pretty easily. If you have any more questions fire off.
ReturnToMonkeyLight weight with lots of reps is better for your tendons, but really only practical if you are nursing some kind of injury or joint pain
That’s not true you can go heavy with right form and not cause stress on your tendons to damage them.
Frenchmayo1287Here’s a couple words of advice, if your training for strength for for 3-6 reps but I assume your just starting out so your limiting for aesthetics. I try and balance strength and aesthetics training for most of my exercices i do around 4-6 sets with the first 2-4 being around 6-10 reps for my last two three sets I always for almost everything start heavy go to failure and dropset to try and hit 15-20 reps. Train with high intensity and make sure your getting at least 2 minutes of rest between each exercice. I spend around 2-4hrs 6 times a week at the gym and people always wonder why but my progress shows. I can show you some pics if you add my snap frenchmayo12878. But back to lifting if your starting out go with others who have more experience and follow their workout then make your own based on which one works best for you. For me it was simple PPL. When your first starting really make sure your form is right cause you can hurt yourself pretty easily. If you have any more questions fire off.
this kid is built like a 12 year old, don't listen to him
Frenchmayo1287That’s not true you can go heavy with right form and not cause stress on your tendons to damage them.
I just said better, not that heavy is bad. You just can't go heavy as often and like you said, really need to know what you're doing. A mix of both seems to be part of lots of physical therapy routines
Frenchmayo1287Here’s a couple words of advice, if your training for strength for for 3-6 reps but I assume your just starting out so your limiting for aesthetics. I try and balance strength and aesthetics training for most of my exercices i do around 4-6 sets with the first 2-4 being around 6-10 reps for my last two three sets I always for almost everything start heavy go to failure and dropset to try and hit 15-20 reps. Train with high intensity and make sure your getting at least 2 minutes of rest between each exercice. I spend around 2-4hrs 6 times a week at the gym and people always wonder why but my progress shows. I can show you some pics if you add my snap frenchmayo12878. But back to lifting if your starting out go with others who have more experience and follow their workout then make your own based on which one works best for you. For me it was simple PPL. When your first starting really make sure your form is right cause you can hurt yourself pretty easily. If you have any more questions fire off.
Why would you ever spend 4h in the gym that’s a solid day of skiing spent
STEEZUS_CHRI5Tthis kid is built like a 12 year old, don't listen to him
Tf are you talking about dawg i’m 15 looking better than most people out here let’s see some of you pics you fag like shut the fuck up show some pics of you then talk my dude
Frenchmayo1287Here’s a couple words of advice, if your training for strength for for 3-6 reps but I assume your just starting out so your limiting for aesthetics. I try and balance strength and aesthetics training for most of my exercices i do around 4-6 sets with the first 2-4 being around 6-10 reps for my last two three sets I always for almost everything start heavy go to failure and dropset to try and hit 15-20 reps. Train with high intensity and make sure your getting at least 2 minutes of rest between each exercice. I spend around 2-4hrs 6 times a week at the gym and people always wonder why but my progress shows. I can show you some pics if you add my snap frenchmayo12878. But back to lifting if your starting out go with others who have more experience and follow their workout then make your own based on which one works best for you. For me it was simple PPL. When your first starting really make sure your form is right cause you can hurt yourself pretty easily. If you have any more questions fire off.
You're a fucking noob if you think you need 2-4hrs A DAY. You're wasting your time. Also fucking noob for doing the same rep style each day.
Tf are you talking about dawg i’m 15 looking better than most people out here let’s see some of you pics you fag like shut the fuck up show some pics of you then talk my dude
Nah I'm good, I'm not insecure with myself.
**This post was edited on Mar 19th 2023 at 7:03:14pm
Frenchmayo1287Here’s a couple words of advice, if your training for strength for for 3-6 reps but I assume your just starting out so your limiting for aesthetics. I try and balance strength and aesthetics training for most of my exercices i do around 4-6 sets with the first 2-4 being around 6-10 reps for my last two three sets I always for almost everything start heavy go to failure and dropset to try and hit 15-20 reps. Train with high intensity and make sure your getting at least 2 minutes of rest between each exercice. I spend around 2-4hrs 6 times a week at the gym and people always wonder why but my progress shows. I can show you some pics if you add my snap frenchmayo12878. But back to lifting if your starting out go with others who have more experience and follow their workout then make your own based on which one works best for you. For me it was simple PPL. When your first starting really make sure your form is right cause you can hurt yourself pretty easily. If you have any more questions fire off.
This isnt totally wrong but also not totally right.
Strength: 1-5 Reps
Hypertrophy: 6-12 but really 8-12 Reps
Endurance and Stability: 12+ Reps
You should train all three of these ranges, but not all at the same time. 1 Day strength+hypertrophy, 1 day Hypertrophy and Endurance, dont train endurance+strength in the same day though. The intensity should complement, not be opposite.
Basic Programming should look like this:
Compound Lift 1-5 rep max
Compound variation Lift 3-4 x 8-12 (I prefer 4x8, 3x10, and 3x12 ranges)
Auxiliary Exercise 3-4 x 10-12
Auxiliary Exercise 3-4 x 10-12
Abs/Arms
Compound Lift 12+ Range, ~60% of max
Compound Lift Variation, 4x8 or 3x10
Auxiliary Lift 3-4 x 10-12
Auxiliary Lift 3-4 x10 - 12
Abs/Arms
Then swap upper for lower
Never, and I repeat, never spend 2-4 hours in the gym. You are wasting 1-3 hours a day doing such. 99% of training time should be completed in less than an hour, and that includes warmup and typically cool down as well. Congrats, you're 15 and will recover faster than most, but even at that age you are wasting your time. Hence why you're just really lean and not big at all. 10 min warm up, 30-40 min intense lifting, 10 min cool down, go eat as much as you possibly can. At the current rate you're limiting your success by overtraining and presumably undereating since there is no amount of cals that could possibly keep up with puberty+24 hours of training a week. Dont forget to sleep.
BUT TO ANSWER OP's QUESTION:
If youre rehabbing injuries the rep ranges should be high. You're building stability+endurance which are principle pillars for strength and size. You do not want one without the other, and given the existing injury the safest way to rehab yourself to a place where you can do all four, is via endurance/stability training initially. Its adding some "strength" while not over stressing the muscle tissue/ligaments/etc. Eventually you will return to a lower rep range with higher intensity, vs a higher rep range with lower intensity, because the base will exist to handle that stress.
Source: D1 Strength Coach, Powerlifting Coach, Former D1 Athlete, Phsyique of the gawds.
hotdog.This isnt totally wrong but also not totally right.
Strength: 1-5 Reps
Hypertrophy: 6-12 but really 8-12 Reps
Endurance and Stability: 12+ Reps
You should train all three of these ranges, but not all at the same time. 1 Day strength+hypertrophy, 1 day Hypertrophy and Endurance, dont train endurance+strength in the same day though. The intensity should complement, not be opposite.
Basic Programming should look like this:
Compound Lift 1-5 rep max
Compound variation Lift 3-4 x 8-12 (I prefer 4x8, 3x10, and 3x12 ranges)
Auxiliary Exercise 3-4 x 10-12
Auxiliary Exercise 3-4 x 10-12
Abs/Arms
Compound Lift 12+ Range, ~60% of max
Compound Lift Variation, 4x8 or 3x10
Auxiliary Lift 3-4 x 10-12
Auxiliary Lift 3-4 x10 - 12
Abs/Arms
Then swap upper for lower
Never, and I repeat, never spend 2-4 hours in the gym. You are wasting 1-3 hours a day doing such. 99% of training time should be completed in less than an hour, and that includes warmup and typically cool down as well. Congrats, you're 15 and will recover faster than most, but even at that age you are wasting your time. Hence why you're just really lean and not big at all. 10 min warm up, 30-40 min intense lifting, 10 min cool down, go eat as much as you possibly can. At the current rate you're limiting your success by overtraining and presumably undereating since there is no amount of cals that could possibly keep up with puberty+24 hours of training a week. Dont forget to sleep.
BUT TO ANSWER OP's QUESTION:
If youre rehabbing injuries the rep ranges should be high. You're building stability+endurance which are principle pillars for strength and size. You do not want one without the other, and given the existing injury the safest way to rehab yourself to a place where you can do all four, is via endurance/stability training initially. Its adding some "strength" while not over stressing the muscle tissue/ligaments/etc. Eventually you will return to a lower rep range with higher intensity, vs a higher rep range with lower intensity, because the base will exist to handle that stress.
Source: D1 Strength Coach, Powerlifting Coach, Former D1 Athlete, Phsyique of the gawds.
I may be lean but i’m hella strong i just benched 200 yesterday at 130lb 225 by august hopefully
Frenchmayo1287I may be lean but i’m hella strong i just benched 200 yesterday at 130lb 225 by august hopefully
Thats great, and impressive for your size.
I'm just saying you could focus more on calories and recovery and be bigger and even stronger. Again, 2-4 hours in the gym is way too much on a 4-5 day a week training schedule let alone 6 days x 2-4 hours. Its just wasted time and energy. I cant imagine what you do once you go past 5-6 different exercises.
Age 13-20 is basically like having natural steroids coursing through your body testosterone wise. If you can rest, recover, and eat enough, you will make gains that will build a foundation for the rest of your life.
It only gets harder as you get older.
Keep it up though. Just food for thought. Recovery is the greatest tool in the box for strength and size gains.
