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Hot!low reps low rest training!

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stevebullmastiff
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2017/03/17 19:12:27 (permalink)

low reps low rest training!

Hi guys just wondering if anyone on here have trained heavy-low reps low rest and what kind of results would you expect on a program like this, most low rep heavy programs will probably av 3+ minutes rest,  
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2min rest
Bent-Over rows 5x5 
Chin up 5x5
1min rest
Seated rows 5x6 
Lat pulldown 5x6 
2min rest
Rear delt flies 4x6 
1Min 15sec rest 
Barbell bar Curl 5x6 
Preacher enzo Curl 5x6 
45sec rest
Alternate cable curl 4x6
 
post edited by stevebullmastiff - 2017/03/17 22:26:03
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    The_Lone_Wolf
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    Re: low reps low rest training! 2017/03/20 10:37:57 (permalink)
    I'd expect to be blowing hard mate...
     
    Try it and give it a go though. You'll get used to it eventually.

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    stinking_dylan
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    Re: low reps low rest training! 2017/03/20 10:53:23 (permalink)
    I've done low rep/low rest/high set training for strength endurance.  But, it's more like 20 sets of doubles with 20-30 seconds rest between sets (popular amongst the rock climbing community).
    When you say 'results', it depends what your trying to achieve?

    Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
    #3
    stevebullmastiff
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    Re: low reps low rest training! 2017/03/20 22:07:20 (permalink)
    I have bin blowing mate!! But im enjoying it, its a lot more tolerable if the rest time is shorter so you can just get on with it, otherwise the workouts drag out, results I mean because of the amount of sets ill be doing and the rest time be a shorter then your usual strength program would you see slightly more of a mass gain? Thanks for your replies guys 
    Steve 
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    billy2shots
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    Re: low reps low rest training! 2017/03/21 08:28:47 (permalink)
    stevebullmastiff
    I have bin blowing mate!! But im enjoying it, its a lot more tolerable if the rest time is shorter so you can just get on with it, otherwise the workouts drag out, results I mean because of the amount of sets ill be doing and the rest time be a shorter then your usual strength program would you see slightly more of a mass gain? Thanks for your replies guys 
    Steve 



    Plenty of recent studies show that rest time is fairly irrelevant to hypertrophy. I say fairly because it does impact but the opposite way to what you are thinking.

    Rest time should be enough to complete your desired working set. So let's say you need to rest 2-3 mins to complete your 8-10 bench at 100kg, that's far superior than resting shorter and only hitting 4-6 reps or hitting all reps but at a lowered weight.

    Shortening rest periods will improve muscle indurance but not really muscle size.
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    badman
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    Re: low reps low rest training! 2017/03/21 08:37:51 (permalink)
    As above, and I would add that hypertrophy is optimum above a certain time under tension which is why people use higher reps.
     The goal might not be hypertrophy though.  What are your goals from this routine mate?  Is it sports specific conditioning?  or weight loss? 
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    stinking_dylan
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    Re: low reps low rest training! 2017/03/21 09:25:35 (permalink)
    I third what the others have said.  This sort of training is not for hypertrophy at all.  The reason why its popular amongst the rock climbing community is due to it improving strength endurance without adding size.  Their aim is a high strength to body weight ratio and the ability to maintain the output for longer periods, and it works for that.
     
    It's pretty tough, and demanding on the CNS.  For that reason I don't do it frequently.  It's usually an alternative to endurance training if the weather is really bad and I just don't want to do another gym based triathlon.

    Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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    stevebullmastiff
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    Re: low reps low rest training! 2017/03/21 16:32:33 (permalink)
    I thought of doing this program because I enjoy strength training and thought of tweaking it abit so I may gain more mass aswel!! But obviously I'm wrong so if you where guna choose a program now to put on a lot of mass as quick as possible, what program out there has a good reputation??
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    billy2shots
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    Re: low reps low rest training! 2017/03/21 17:36:23 (permalink)
    I hate cookie cutter programs. Tell us some specifics about your individual situation.

    How many days a week will you train (be realistic because life gets in the way)?

    How long will you spend in the gym?

    Are there areas you want to concentrate on?

    Any exercises you can't do because of injury or that just don't work for you?
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    stevebullmastiff
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    Re: low reps low rest training! 2017/03/21 18:03:37 (permalink)
    billy2shots
    I hate cookie cutter programs. Tell us some specifics about your individual situation.

    How many days a week will you train (be realistic because life gets in the way)?

    How long will you spend in the gym?

    Are there areas you want to concentrate on?

    Any exercises you can't do because of injury or that just don't work for you?



    I can train 7 days a week if I want to got all the time in the world, I train roughly 1hr 20min don't like to be any more then 90 min, areas I want to improve is  chest and arm SIZE ......... but arms have tryed few arm routines and just struggled to put size on the  rest of me, even through strength training alone just grows well I don't do upright right rows and I am Injury free but not long recovered from a shoulder Injury.
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    stevebullmastiff
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    Re: low reps low rest training! 2017/03/21 18:06:01 (permalink)
    Well its not just chest and arms I want to improve I want to gain lot of mass everywhere but those are normally the body parts that lag with me in the past 
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    stevebullmastiff
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    Re: low reps low rest training! 2017/03/21 18:16:49 (permalink)
    .this is what I've been doing for the last 2weeks I saw the program on the Web but tweaked it slightly 
     SQUAT DAY MONDAY
    Squat 5x5
    Sumo squat 4x5
    Stiff legged Deadlift 4x6
    Leg extentions 4x6
    Leg curl 4x6
    Calf raises 4x6
     
    CHEST 2min 
    Bench press 5x5 
    Incline bench 5x5
    1min 
    Dumbell bench 4x6 
    Incline Dumbell bench 4x6 
    2min
    Over head barbell press Shoulders 
    1.5min
    Dips 5x6
    Lying extentions 4x6 
    Cable pushdown 4x6 
     
    Back 2min
    Bent-Over rows 5x5 
    Chin up 5x5 
    1min
    Seated rows 5x6 14plates 
    Lat pulldown 5x6 9plates 
    2min
    Rear delt flies 4x6 
    1.5min
    Barbell bar Curl 5x6 
    Preacher enzo Curl 5x6 
    45sec
    Alternate cable curl 4x6 
     
    Rest
     
    Deadlift day
    Deadlift 5x5 
    Sumo Deadlift 4x5 
    Straight leg Deadlift 4x6
    Leg extentions 4x6 
    Leg curls 4x6
    Single Calf raises added weight 4x6
     
     
    Shoulders and arms 
    Standing Overhead press 3x10
    Dumbell shoulder press 3x10
    Lateral raises 3x12
    Shrugs
    Lying Tricep extentions 3x10
    V bar triceps 3x12
    Close grip bench press 3x12
    Barbell Curl 3x10
    Enzo preacher curl 3x12
    Standing cable curl 3x12
     
    Rest 
    #12
    billy2shots
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    Re: low reps low rest training! 2017/03/21 18:59:13 (permalink)
    Notice I said 'how many days WILL you train' not 'can' you train. I appreciate you can train 7 days a week but that would last a very short time.

    People all have their own opinions but I strongly believe in a higher frequency than once a week for maximum hypertrophy.

    Full body done 3 times a week is at the top end of the frequency scale (realistically, as in theory you could do it 5 or 7 times a week). With this frequency volume per muscle per session should be pared back to 3 or 4 sets. All 3 days could be run in the hypertrophy rep range 8-12 (6-15 if you want to be picky) or you can do a heavy 4-6, light 12-15, medium 8-10 day. The heavy day will help you progress the weight you can use on your medium hypertrophy day and the light day will help with endurance for that medium day and rest your joints and tendons.

    Next up there is the classic Upper/lower split done twice a week so upper lower off upper lower off off. Back and chest should be hit with 5-6 sets each day (10-12 total weekly), shoulders 3-4 sets each session and arms 2-3 sets each session.
    You get the idea for the leg sessions.
    This provides plenty of weekly volume and plenty of rest.

    My next favourite is the 5 day week protocol. The body doesn't know what a week is. All it cares about is the rest between hitting the same muscle again. As such I found the following works well.

    Back and bi's
    Chest and tri's
    Off
    Legs and shoulders
    Off
    Back and 'bi's (continues as above)

    This will see your gym days change each week so only works if you're flexible. As frequency is reduced volume must be increased. 9 sets for larger mucle groups and 3-4 for smaller ones are the order of the day here.



    I personally have bastardised the upper / lower split into

    Heavy Push (with calf)
    Heavy pull (with quads)
    Off
    Lighter push (calfs)
    Lighter pull (quads)
    Off
    Off.

    Heavy push

    BB bench (flat or incline) 4 sets of 6

    Dips or DB bench (opposite to above so flat or incline 3-8)

    Side raises (why no shoulder press? Because I incline press first) 3 sets of 10. No need to go heavy.

    Standing calf raises 3-4 sets of 12-15 reps done slowly.

    Over head DB Tri extension (one of the few exercises that hits the long head, guaranteed to beef up those tris'). 3 sets of 8-10.


    Heavy pull

    Weighted pull ups (lat pull down if you have to) 4 sets of 6.

    Bent over rows 3-4 sets of 6.

    Trap bar squat/dead 3 -4 sets of 6 (I would squat without a trap bar. This is quad focussed and not a deadlift for your back)

    Weighted chins or BB curl if you can't chin 3 sets of 8.


    Light push

    BB bench incline or flat 3 sets of 10

    Seated military press or behind the neck press. 3x10

    DB press incline or flat (opposite to first exercise). 2 sets of 12

    Standing calf raise 3x15

    Cable tri push down 3 x10


    Light pull

    Wide grip pull up 3x10 (lat pull down if needed)

    DB row or bent over row or seated cable row 3x10-12

    Squat 3x15

    Seated incline DB curls



    This gives me the best balance of frequency, volume and weight shifted. Sticking to the proven hypertrophy range throughout the week stimulating the major muscles. Sure it doesn't hit all the muscles needed if stepping on stage but it will put slabs of muscle on the places that stand out for your average joe.
    post edited by billy2shots - 2017/03/21 19:03:34
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    stevebullmastiff
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    Re: low reps low rest training! 2017/03/21 20:31:29 (permalink)
    billy2shots
    Notice I said 'how many days WILL you train' not 'can' you train. I appreciate you can train 7 days a week but that would last a very short time.

    People all have their own opinions but I strongly believe in a higher frequency than once a week for maximum hypertrophy.

    Full body done 3 times a week is at the top end of the frequency scale (realistically, as in theory you could do it 5 or 7 times a week). With this frequency volume per muscle per session should be pared back to 3 or 4 sets. All 3 days could be run in the hypertrophy rep range 8-12 (6-15 if you want to be picky) or you can do a heavy 4-6, light 12-15, medium 8-10 day. The heavy day will help you progress the weight you can use on your medium hypertrophy day and the light day will help with endurance for that medium day and rest your joints and tendons.

    Next up there is the classic Upper/lower split done twice a week so upper lower off upper lower off off. Back and chest should be hit with 5-6 sets each day (10-12 total weekly), shoulders 3-4 sets each session and arms 2-3 sets each session.
    You get the idea for the leg sessions.
    This provides plenty of weekly volume and plenty of rest.

    My next favourite is the 5 day week protocol. The body doesn't know what a week is. All it cares about is the rest between hitting the same muscle again. As such I found the following works well.

    Back and bi's
    Chest and tri's
    Off
    Legs and shoulders
    Off
    Back and 'bi's (continues as above)

    This will see your gym days change each week so only works if you're flexible. As frequency is reduced volume must be increased. 9 sets for larger mucle groups and 3-4 for smaller ones are the order of the day here.



    I personally have bastardised the upper / lower split into

    Heavy Push (with calf)
    Heavy pull (with quads)
    Off
    Lighter push (calfs)
    Lighter pull (quads)
    Off
    Off.

    Heavy push

    BB bench (flat or incline) 4 sets of 6

    Dips or DB bench (opposite to above so flat or incline 3-8)

    Side raises (why no shoulder press? Because I incline press first) 3 sets of 10. No need to go heavy.

    Standing calf raises 3-4 sets of 12-15 reps done slowly.

    Over head DB Tri extension (one of the few exercises that hits the long head, guaranteed to beef up those tris'). 3 sets of 8-10.


    Heavy pull

    Weighted pull ups (lat pull down if you have to) 4 sets of 6.

    Bent over rows 3-4 sets of 6.

    Trap bar squat/dead 3 -4 sets of 6 (I would squat without a trap bar. This is quad focussed and not a deadlift for your back)

    Weighted chins or BB curl if you can't chin 3 sets of 8.


    Light push

    BB bench incline or flat 3 sets of 10

    Seated military press or behind the neck press. 3x10

    DB press incline or flat (opposite to first exercise). 2 sets of 12

    Standing calf raise 3x15

    Cable tri push down 3 x10


    Light pull

    Wide grip pull up 3x10 (lat pull down if needed)

    DB row or bent over row or seated cable row 3x10-12

    Squat 3x15

    Seated incline DB curls



    This gives me the best balance of frequency, volume and weight shifted. Sticking to the proven hypertrophy range throughout the week stimulating the major muscles. Sure it doesn't hit all the muscles needed if stepping on stage but it will put slabs of muscle on the places that stand out for your average joe.



    Thx for all that mate seems gd idea mix it up like that, and at least get to train each body part twice a week hitting it heavy and moderate, think most routines I do I  tend to over train do massive amounts of sets when you could get better results for doing less
    #14
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