possible to gain mass by high reps

A_N_91 · 07-15-2006, 11:53 PM

is it possible to gain mass by doing high rep stuff like in the 30-50 rep range of bodyweight exercise like squats, chinups, dips, pushups, etc and still gain some mass?

i know its recommened in the 6-12 rep range but isnt muscle building simplified just breaking down muscle fibers? so it wouldnt matter if it was 5 reps or 50 reps that broke the muscle fibers, right?

**DarkFalcon** · 07-16-2006, 01:38 AM

Quote:

Originally Posted by A_N_91

is it possible to gain mass by doing high rep stuff like in the 30-50 rep range of bodyweight exercise like squats, chinups, dips, pushups, etc and still gain some mass?

i know its recommened in the 6-12 rep range but isnt muscle building simplified just breaking down muscle fibers? so it wouldnt matter if it was 5 reps or 50 reps that broke the muscle fibers, right?

I'd say yes but only for a short period. Your not going to get huge doing a super high rep program for a long period of time. Shocking your muscles and working your fast twitch fibers would produce growth if you cycled it in for say 1 workout a month.

**romanaz** · 07-16-2006, 02:03 AM

the 6-12 rep range works the muscle fibers type II and type IIa, whereas say 50 reps would more then likely (just guess not 100% sure) would be working the type I fibers, which are smaller and used for low intensity, high endurance movements. I would say it would burn a TON of calories, but I dont know about a lot of muscle mass. But hell, if you can do 50 chinups of your bodyweight, more power to you!

TheRock · 07-16-2006, 02:46 AM

It is definately possible. Mass gains are limited by strength gains though, and high reps aren't very good for strength. So like DF said, it will work for a short time only.

**Peaked_18** · 07-16-2006, 02:52 AM

You can use bodyweight exercises for extra workouts.

**DJSTARER** · 07-16-2006, 03:56 AM

to a point.

Unless you are a genetic freak. Then you can eat and sit in front of a TV and do curls with the remote and still grow.

**powerman2000** · 07-16-2006, 05:33 AM

Quote:

Originally Posted by DarkFalcon

I'd say yes but only for a short period. Your not going to get huge doing a super high rep program for a long period of time. Shocking your muscles and working your fast twitch fibers would produce growth if you cycled it in for say 1 workout a month.

:yeathat:

SoMdHunter · 07-17-2006, 12:49 AM

Quote:

Originally Posted by romanaz

the 6-12 rep range works the muscle fibers type II and type IIa, whereas say 50 reps would more then likely (just guess not 100% sure) would be working the type I fibers, which are smaller and used for low intensity, high endurance movements. I would say it would burn a TON of calories, but I dont know about a lot of muscle mass. But hell, if you can do 50 chinups of your bodyweight, more power to you!

I believe Ronnie uses the adage of "Get strong, then get big." And if anyone can get 50reps on chinups, ya da man! And I mean DA MAN!!

malek256 · 07-17-2006, 01:55 AM

If you are very light (as in 5'10" plus a buck fifty or less in bodyweight) - yes, in theory this can let you build mass if diet is sufficient.

But not well. Point in fact, the kind of training you do correlates to the adapatations your body undergoes. Many reps will increase your efficiency (mitochondrial and energy systems get boosted). This is good.

It does not lead to increased muscle mass other than the glycogen loading it helps to trigger once general fitness is achieved. Muscle mass growth is a response to microtrauma and overload.

If you've never lifted, a 5x5 routine is a good beginning set of lifts, don't work out more than 3 times a week and try not to work out the same muscle groups during that week. You might find the "BRAWN" book to be useful, there's an extract here: BRAWN article on Squatting for Big Arms

If you're an intermediate lifter, try this article on Odd/Even training. that article will also explain why many reps aren't going to help you out.

If you've lifted a lot, you might look over HIT training or my own preference there would be DC's training. I am about to try DC's myself as I am now transitioning from intermediate to experienced lifter/builder.

IronWarrior · 07-17-2006, 06:02 AM

Quote:

Originally Posted by A_N_91

is it possible to gain mass by doing high rep stuff like in the 30-50 rep range of bodyweight exercise like squats, chinups, dips, pushups, etc and still gain some mass?

i know its recommened in the 6-12 rep range but isnt muscle building simplified just breaking down muscle fibers? so it wouldnt matter if it was 5 reps or 50 reps that broke the muscle fibers, right?

You will gain some mass, but to get real big you have to hit those 'white fibers' and thats only acheived through lifitng heavy with lower reps.

grammo13 · 07-17-2006, 12:32 PM

chew on this: muscle recruitment

**builtbeast** · 07-17-2006, 12:49 PM

It's possible, not optimal.

Also depends how long you've been training, if you're just starting out you would notice more gains.

dnyc99 · 07-18-2006, 09:47 PM

Quote:

Originally Posted by malek256

If you are very light (as in 5'10" plus a buck fifty or less in bodyweight) - yes, in theory this can let you build mass if diet is sufficient.

But not well. Point in fact, the kind of training you do correlates to the adapatations your body undergoes. Many reps will increase your efficiency (mitochondrial and energy systems get boosted). This is good.

It does not lead to increased muscle mass other than the glycogen loading it helps to trigger once general fitness is achieved. Muscle mass growth is a response to microtrauma and overload.

If you've never lifted, a 5x5 routine is a good beginning set of lifts, don't work out more than 3 times a week and try not to work out the same muscle groups during that week. You might find the "BRAWN" book to be useful, there's an extract here: BRAWN article on Squatting for Big Arms

If you're an intermediate lifter, try this article on Odd/Even training. that article will also explain why many reps aren't going to help you out.

If you've lifted a lot, you might look over HIT training or my own preference there would be DC's training. I am about to try DC's myself as I am now transitioning from intermediate to experienced lifter/builder.

Awesome info.

Thanks!!

Nice to see another Canadian onboard too.

~D~

07-15-2006, 11:53 PM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	possible to gain mass by high reps is it possible to gain mass by doing high rep stuff like in the 30-50 rep range of bodyweight exercise like squats, chinups, dips, pushups, etc and still gain some mass? i know its recommened in the 6-12 rep range but isnt muscle building simplified just breaking down muscle fibers? so it wouldnt matter if it was 5 reps or 50 reps that broke the muscle fibers, right?

07-16-2006, 02:46 AM	#4
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 42	It is definately possible. Mass gains are limited by strength gains though, and high reps aren't very good for strength. So like DF said, it will work for a short time only. __________________ B3457 daß Scheiße

07-16-2006, 03:56 AM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	to a point. Unless you are a genetic freak. Then you can eat and sit in front of a TV and do curls with the remote and still grow. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

07-17-2006, 01:55 AM	#9
malek256 Amateur Join Date: Jul 2006 Location: Ontario, Canada Posts: 28 Recipes: 0 Rep Power: 0	If you are very light (as in 5'10" plus a buck fifty or less in bodyweight) - yes, in theory this can let you build mass if diet is sufficient. But not well. Point in fact, the kind of training you do correlates to the adapatations your body undergoes. Many reps will increase your efficiency (mitochondrial and energy systems get boosted). This is good. It does not lead to increased muscle mass other than the glycogen loading it helps to trigger once general fitness is achieved. Muscle mass growth is a response to microtrauma and overload. If you've never lifted, a 5x5 routine is a good beginning set of lifts, don't work out more than 3 times a week and try not to work out the same muscle groups during that week. You might find the "BRAWN" book to be useful, there's an extract here: BRAWN article on Squatting for Big Arms If you're an intermediate lifter, try this article on Odd/Even training. that article will also explain why many reps aren't going to help you out. If you've lifted a lot, you might look over HIT training or my own preference there would be DC's training. I am about to try DC's myself as I am now transitioning from intermediate to experienced lifter/builder. __________________ Point blank, nobody wants to do what it takes to have a hard, healthy body — they want a soft life instead. — gaining mass

07-17-2006, 12:49 PM	#12
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	It's possible, not optimal. Also depends how long you've been training, if you're just starting out you would notice more gains. __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

07-16-2006, 02:52 AM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	You can use bodyweight exercises for extra workouts.

07-17-2006, 12:32 PM	#11
grammo13 Amateur Join Date: Dec 2005 Posts: 90 Recipes: 0 Rep Power: 3	chew on this: muscle recruitment

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