High Reps vs Low Reps

high reps (9-12) = size
low reps (1-6) = strength

this doesn't really make any sense to me because if you are gaining size you are obviously getting stronger and if you are getting stronger you are probably getting bigger right?
or does it mean if you do low reps you will gain more strength and a little size and vice versa?

 

muscle size and muscle strength or completely different things. Physiologically, anatomically, w/e they're different. Small overlap ofcourse.

 

well what if you are doing like 6-9 reps (in between high and low)?

 

Generally speaking low reps(1-5) are ideal for strength gains, but you also experience mass gains. Once you get a little higher(6-12), it's more ideals for mass gains, while also noticing some minor strength gains. 12-20 reps is then concerned with muscular endurance, with some mass gains I suppose. Really when ti comes down to it though, it's all about your diet.

 

then your half assing muscle and half assing muscle strength.

It's like if you only go for size you'll get big muscles and strength is gonna be like secondary. If you go all for strength you'll be strong and size is gonna be secondary. If you do both you won't get the same effect as if you did both head on separately. Well it's a little more complicated then that but yeah.

 

Look up the difference between sarcoplasmic hypertrophy vs. myofibrillar hypertrophy.

Google now -

Best of luck

Edit: I decided to be nice. I did the work for you:

DeFranco's Training - Why All Muscle Was Not Created Equal

become edjumacated

 

^^^Thanks for the link

 

One thing that perplexes me is that in terms of wrestling and grappling, thicker muscular bodies I find are harder to deal with than wirey strong guys.. 'mass' is beneficial in fighting?? What do you think?

 

That is only true for the first few minutes when they have the endurance to use their size advantage over you. If you can develop a solid skill set, have endurance out the ass and be strong for your weight/height then you will find "bulky" guys are easier to deal with. We have a few in class 240+ and at first it sucks but just hang in there... they generally tire out or try to power out of everything.. which is when they make mistakes.

 

If you are a beginner you will gain size and strength doing 20 rep breathingsquats - are you confused now?

 

What would be the recommendation if you want to build moderate muscle mass and tone up. I.E. look good. I am 5'9 and weigh 175. While i am in decent shape i now that i need to get in the gym and devote more time. However at my height I dont think i have the frame to pack on to much muscle without compromising flexibility and just looking too thick. Thanks in advance for any suggestions

 

I would recommend that you go here: Bodybuilding.com

 

If you just want to look good, well that is an issue of bodybuilding and not really a topic we discuss here. We're all about performance>>>>>>>appearance. You are better off going to a bodybuilding site like T-Nation or BB.com.

 

When will this tired old tale die? You will NOT compromise flexibility if you pack on muscle. I've put on a lot muscle (at least it feels like a lot of muscle) in the past three months and my flexibility has actually INCREASED. Why? Because I've focused on dynamic stretching before workouts, I've done or attempted to do my exercises in full range of motion and I static stretch after my workouts.

About looking "too thick", define for us and yourself for that matter what is "too thick". Wouldn't it be nice to have a little more mass on your frame and at the same time be stronger? You also don't have to worry about putting on a lot of mass if you're training solely for strength. That was the point of the previously posted DeFranco article. Plus, it's not that easy to get "thick". Try it and see what you think. You can always lose that muscle if you think your frame can't support it.

 

I squatted yesterday, and tore my pants legs in half this morning. I done went and got too thick yesterday.

 

There are some cases in sports where size could be considered more beneficial than overall strength. Think of a football lineman.

 

That's a great link, thanks!

 

Emo-Donut needs to buy something other than skinny jeans. Maybe some Zubaz?

 

Thanks for the reply and I will read the article!

 

Those jeans should not be worn by a dude.