Lifting bigger weights but only a few reps?

**lowhfc** · 24-08-2007 10:35 PM

I remember reading an article ages ago and the guy was talking about making gains by lifting bigger weights than normal, to failure, after only 3 reps, as opposed to the usual 6 or 8 or whatever.

Anyone do this, or know if it works?

Is it advisable?

cleaver · 24-08-2007 10:39 PM

Reaching failure all the time is not advisable in any rep scheme.

Powerlifters regularly only do 3 reps per set. Low reps is about getting strength gains instead of hypertrophy.

**Jonathan** · 24-08-2007 10:53 PM

Aye, low reps are my staple. I never voluntarily go over 8 reps on anything, except for close grip bench sometimes.

Well worth working low reps into your routine from time to time, as the strength boost given will help you along the line with hypertrophy.

Jonathan

**lowhfc** · 24-08-2007 11:07 PM

I'm kind of after both to be honest. I want to increase my strength and build my muscles bigger.

So would people suggest doing the usual sets of 6 or 8, then for the final set to go up a gear and do 2-3 reps to failure to finish off with?

Or maybe something else would be better?

**Jonathan** · 24-08-2007 11:13 PM

Avoid failure mate. You will burn out really quickly. Stay one rep short.

**lowhfc** · 24-08-2007 11:17 PM

Quote

Originally Posted by Jonathan

Avoid failure mate. You will burn out really quickly. Stay one rep short.

Hmm...there's too many differing views with regards to training. I have read that lifting to failure is a good way to increase muscle size. But then I have read a lot of things that contradict each other over the past year.

**Jonathan** · 24-08-2007 11:37 PM

On main lifts, like squat, deadlift, bench, push press, rows etc, going to failure is counterproductive. Make the reps yourself, without assistance from spotters. Take a weight that you can sensibly handle, and set yourself a certain number of reps you want to make. If you fail, it isn't a issue at all, but don't make a habit of it. You will burn out your CNS (central nervous system) which will kill your training.

Jonathan

**hailtotheking** · 25-08-2007 11:24 AM

Low reps will give you a good strength base, but not much hypertrophy. However, once you are strong as an OX, you can use that strength base to move moreweight with higher reps later on, which of course would give decent hypertrophy.

**Karlos02** · 25-08-2007 11:27 AM

Quote

Originally Posted by hailtotheking

Low reps will give you a good strength base, but not much hypertrophy. However, once you are strong as an OX, you can use that strength base to move moreweight with higher reps later on, which of course would give decent hypertrophy.

Believe it or not this was the reason i started training for strength...i've just never gone back to focus on hypertrophy lol!

Curt · 25-08-2007 12:11 PM

Quote

Originally Posted by lowhfc

I remember reading an article ages ago and the guy was talking about making gains by lifting bigger weights than normal, to failure, after only 3 reps, as opposed to the usual 6 or 8 or whatever.

Anyone do this, or know if it works?

Is it advisable?

yes all true, reps below 5 will not prodice as much hypertrophy(muscle size gain) but will get you alot stronger.

when i first started i thought lower reps...more for size! ha ha back when i was 16 this was....

i got alot stronger than other bigger people in my gym and thought hmmm must be genetics lol

only about 8 months ago i was told anything 4-5 or below doesnt get you BIG but strong....it all made sense..

so i did hypertrophy training all summer to gain some size, mainly to my arms..

bcoz i enjoyed being able to lift more than most, i am now bk to low reps, but now i know what they are for!

good luck!

p.s going to failure is not good BUT, on the last set of say bench press or a bicep curl...i find until failure or with a last second spot produces good gains! but dont over do it.