low reps Archives - X-REP.COM

Scientific Training: Look Like a Bodybuilder

Q: After being involved in weight training for many years, and after working with many people as their instructor at home and at gyms, I think the main reason, and by far the most important one, that lifters get big and strong is because of their own personal genetics. How they train doesn’t make much difference. High reps, low reps, whatever. If they put even a little amount of effort in, they get big. Of course, drugs help immensely, but the actual type of training system they use is of little consequence, as long as it’s reasonably sound. I built 22-inch arms without drugs, and I performed a standing press with 400 pounds. I honestly do not believe it was because I trained scientifically. I did train hard, but it was because of my genetics that I gained so well and got so strong.

A: You are correct, but most trainees who are genetically gifted probably aren’t reading this. That’s too bad because by experimenting with science-based training, most of them could be so much better; however, because they gain easily, they think they’re doing things right and they keep plugging away with mediocre methods and never reach their full potential. [Read more…]

Low Reps Plus Short Rests for Mass-Building Success?

Q: I’ve always gotten pretty good size and strength gains from heavy weights and using the six-to-eight-rep range. Could I be more myofibrillar dominant? And, if so, do you think I would benefit more by doing 4X mass training with lower reps, say 4×6, but still with short rests so that my sarcoplasm gets growth benefits as well?

A: Great question! For new readers, the myofibrils are the force-generating actin and myosin strands in the muscle fibers. If you have more of those than usual, you would be considered myofibrillar dominant. A good example of that is Mike Mentzer, who was squatting over 500 pounds at age 16…

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High Reps or Low Reps for Calf Mass and Vascularity?

Q: My calves suck. No size or veins whatsoever. Should I be hitting them with lower reps or high reps? Some people tell me up to 30 reps, others say I should go 10 to 12 reps with heavier weight. It’s so confusing… Please help!

A: Yes, the right calf-building recipe is tough for many people—but we have a good high-low method that could be just the trick to give you more calf mass, but let’s start with the science…

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The Truth About Getting Stronger to Grow Bigger?

We get the stronger = bigger question a lot—and there’s no question that getting stronger will build some size—note that we said “some.” To clarify, here’s an excerpt from our best-selling e-book The Super-Size Crash Course…

“One of the biggest reasons muscle growth is so slow in most cases is the simplistic myth that strength equals superior size. There’s more to it than that. Trying to move big weights for a few reps does very little for ultimate muscle size. Are you shaking your head? Check this out…

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The Dumbest Thing You can do if you want Extreme Muscle Mass

We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…

Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt… [Read more…]

The fast-twitch fibers are best worked in a four-to-six-rep range, so why not just do X Reps in that rep range? The time under tension for the above, assuming a three-seconds-up/one-second-down cadence, equals about 16 seconds plus four X Reps. That’s a total time under tension of 26 seconds. Won’t lower reps and heavier weights produce more growth?

A: Heavier weights and lower reps will produce more growth—in a couple of fast-twitch fiber types. Scientists believe there are at least five (some even say nine) different fast-twitch fiber types, some being slightly more endurance oriented than others. So a set with four to six reps plus X Reps may do great things for one or two of those; but to get at the others you’d want to include slightly higher-rep sets (or include drop sets and supersets in combination with X Reps, as outlined in The Ultimate Mass Workout e-book). That will help you hit as many fast-twitch types as possible.

Technically speaking, fiber makeup dictates which rep range should dominate for an individual. For example, if you have more pure fast-twitch fibers, lower reps should dominate in your routine, but you shouldn’t neglect other rep ranges because you want to hit as many fiber types as possible to max out growth. In other words, the more fibers you get to grow, the bigger your muscles will be.

In our cases, Jonathan, being more mesomorphic (muscular/athletic), responds to lower reps, but he also includes drop sets and supersets to hit a variety of fiber types as well (those techniques bring in an endurance component). Steve, on the other hand, responds better to higher reps, as he’s an ectomorph (hardgainer/skinny) with more endurance-oriented fast-twitch fibers as well as lots of slow-twitch fibers. Heavy straight sets don’t do much for him, so he relies more on drop sets and supersets, while still keeping the reps in the six-to-12 range. That means if he does a drop set of 8(6) reps—eight reps, reduce the weight and immediately do six reps—he’s doing 14 reps. That’s two lower-rep sets back to back, giving him the best of both worlds. Add X Reps to one of those sets and he gets even more time under tension, overloading a number of fiber types. It’s a very efficient way to train for more muscle mass.

Remember, it’s not about just hitting fast-twitch fibers with low reps. There are a number of different fast-twitch fibers that vary in work capacity. We attack that problem by doing heavy work but also getting more endurance-oriented anaerobic work by using supersets and drop sets along with X Reps.

Low-Rep Muscle-Mass Lowdown

Q: What’s your opinion of low-rep sets, like singles, doubles, and triples? Will they help me build more muscle?

A: Low reps are more for developing strength, but indirectly they can help you add size. We say indirectly because low-rep sets help you develop neuromuscular [Read more…]