High rep weight training?

spiderguardman

spiderguardman

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How does high rep sets of compound or oly movements compare to other types of cardio training?

I have incorparated some sets of 8-12 for most of my lifts and wonder how this will benefit my performance other than helping my rm
 
It's one of the better ways to condition, IMO. Dan John and Alwyn Cosgrove, among others, have a ton of literature out there on this subject.

Not a big fan of using Oly movements for this purpose, though. Front squats would be my favorite (Dan John's too, I believe). Squats of any sort would be excellent, though.

spiderguardman said:
How does high rep sets of compound or oly movements compare to other types of cardio training?

I have incorparated some sets of 8-12 for most of my lifts and wonder how this will benefit my performance other than helping my rm
Click to expand...
 
XTrainer said:
It's one of the better ways to condition, IMO. Dan John and Alwyn Cosgrove, among others, have a ton of literature out there on this subject.

Not a big fan of using Oly movements for this purpose, though. Front squats would be my favorite (Dan John's too, I believe). Squats of any sort would be excellent, though.
Click to expand...

High rep front squats are lovely.
 
Well, I don't consider 8-12 reps to be high reps and most studies showing that high reps leads to muscle growth with less strength increase(ie, bulk and tone but no real power) tend to be based around reps of 20 or greater.

but as far as cardio, High Intensity Training for a certain period of time has proven time and time again to be more effective than an equivalent period of time of traditional cardio such as running or biking in burning fat and gaining muscle.

Check out "Lean and Hard" by Mackie Shilstone
 
Nameless One said:
Well, I don't consider 8-12 reps to be high reps and most studies showing that high reps leads to muscle growth with less strength increase(ie, bulk and tone but no real power) tend to be based around reps of 20 or greater.

but as far as cardio, High Intensity Training for a certain period of time has proven time and time again to be more effective than an equivalent period of time of traditional cardio such as running or biking in burning fat and gaining muscle.

Check out "Lean and Hard" by Mackie Shilstone
Click to expand...

HIT is not HIIT. They are two very different things. I assume you mean the latter?

While I believe HIIT to be a very useful training tool, IMO, conditioning through weights is to HIIT as HIIT is to traditional cardio.

Granted, we're talking several different types of stimuli and thus, different adaptations, but as far as "bang for buck" (most useful adaptations produced in the least amount of time), it's hard to beat something like, say, high rep squats (front, back, whatever).

Also, I don't want this turn into an "LSD cardio" vs. "HIIT" vs. "GPP lifting" vs. "Crossfit" vs. "Bear wrestling" thread. We have a LOT of those. We've discussed the merits and drawbacks of each at length (although there are still far too many "bear wrestling" skeptics).
 
You can most certainly lift heavy and low reps, yet still endure a cardio workout. I do it occasionally. My goals are not the most popular of the 'Dog standards, but here is an example of mine for partial upper body. Before people go screaming about my 'partial' routine, understand that I do isolation workout (personal choice) and some half/full body. Full body, half or iso, the idea of this routine is the same. Fill it in with whatever the hell you want to do.

EZ bar Curls: 5 rep max
15 push ups
Dumbbell Curls 5 rep max
15 dips
Shadow box 2 minutes

No breaks in between exercises, no breaks in between sets. By the end of 5 sets, you will be pouring sweat and your heart rate will jump after the second set, if not the first.
 
EndoGlo said:
You can most certainly lift heavy and low reps, yet still endure a cardio workout. I do it occasionally. My goals are not the most popular of the 'Dog standards, but here is an example of mine for partial upper body. Before people go screaming about my 'partial' routine, understand that I do isolation workout (personal choice) and some half/full body. Full body, half or iso, the idea of this routine is the same. Fill it in with whatever the hell you want to do.

EZ bar Curls: 5 rep max
15 push ups
Dumbbell Curls 5 rep max
15 dips
Shadow box 2 minutes

No breaks in between exercises, no breaks in between sets. By the end of 5 sets, you will be pouring sweat and your heart rate will jump after the second set, if not the first.
Click to expand...

What exactly is that "workout" supposed to accomplish?
 
XTrainer said:
What exactly is that "workout" supposed to accomplish?
Click to expand...

It's not a workout. It was an example of compounding sets/exercises as a way to increase your heart rate. Nothing more, just a guideline example. You can put whatever exercises in place of the ones I have to better suit your goals.

If you must know, my workouts are geared toward aesthetics and gaining power. Which is why I stated I do iso and full body. So, when I state something that is in isolation of one particular muscle group, don't be surprised. I know aethetics are not what this forum is about and you don't see me posting threads called 'how to make my biceps bigger'. I'm on Sherdog for my own personal reasons, I use it as a great source of information for nutrition, power lifting, conditioning, etc. Aethetics are something I look into along with fighting necessities. I do intend to compete in MMA, I have a lot of power and I also care about how I look. So the lame term "bodybuilder" does not really apply in my case as I could careless about any actual BB goals. If enhancing the size of your muscle, along with strength increases for reasons other than just looking good, means that you are a bodybuilder, then sure... count me in.

If you are looking at the routine in confusion because you believe that it's a bad workout, then you're right. It's an example and my actual routines look nothing like it. Have I done it in the past, yes. The main reason I did my routine like that was because I was not capable of doing any sort of enduro cardio that involved me running or even jogging. It was a way to burn calories, get in a good session and be on my way in a matter of 20 minutes max.
 
EndoGlo said:
Have I done it in the past, yes. The main reason I did my routine like that was because I was not capable of doing any sort of enduro cardio that involved me running or even jogging. It was a way to burn calories, get in a good session and be on my way in a matter of 20 minutes max.
Click to expand...

Why not use real lifts to serve the same purposes far more effectively?
 
chia said:
Here are some helpful links on the subject:

Metabolic Power Training for MMA

http://www.tmuscle.com/portal_includes/articles/2009/09-022-training.html

http://www.tmuscle.com/portal_includes/articles/2004/04-046-training.html
Click to expand...

Thanks for those fantastic articles. Is the 'front squat' tabata interval really only 4 minutes? No need for warmup or cool down? I love short workouts (time issues) but I usually always plan at least 30 minutes so I have time to stretch and warm up...
 
Pualee said:
Thanks for those fantastic articles. Is the 'front squat' tabata interval really only 4 minutes? No need for warmup or cool down? I love short workouts (time issues) but I usually always plan at least 30 minutes so I have time to stretch and warm up...
Click to expand...

Doing front squats using the tabata method is fucking haaaaarrd.
 
um im not bashing but to the guy who mentiond doing bicep curls then shadow boxing bro be very careful doing any boxing after doing biceps as it puts tremendous strain on the bicep tendon. mate of mine tore it showing of after doing arms by puching a bag, sidelined him for 9 months and would hate to see it happen to any1 else
 
Excelsior said:
Quoted so I can look at the article when I get home from work (filters won't allow tmuscle).
Click to expand...

I like Cosgrove's Evil 8 that is outlined in that article. I just started doing that complex on my off days. It's freakin' KILLER!
 
EndoGlo said:
If you are looking at the routine in confusion because you believe that it's a bad workout, then you're right. It's an example and my actual routines look nothing like it. Have I done it in the past, yes. The main reason I did my routine like that was because I was not capable of doing any sort of enduro cardio that involved me running or even jogging. It was a way to burn calories, get in a good session and be on my way in a matter of 20 minutes max.
Click to expand...

Weightlifting in general burns very little calories. Same as walking, not even running. I think Sensewear studies showed that weightlifting burns about 5 calories a minute, which is the same as fast walking, with core/lower body burning the most amount of calories (squats/deadlifts). Something like Cosgrove's afterburn or newruleoflifting would be much better.

Harder isnt always better when trying to lose fat, but you did say that you couldnt run.
 
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