I am into weightlifting for aesthetic reasons. I’m looking for size (strength comes in second).
I keep hearing that 20rep squats build muscle fairly well. And that 100rep extensions work for the calves.
I was under the impression that it was mostly a 6-10 rep range that built muscle and trained as such. Is this a good approach? And are these rep schemes effective?
Do other body parts respond to differing reps schemes also?
What you have read on this thread by some very good posters is that there are many ways to train and they are all beneficial!
I have always looked at muscles the way they were intened to work. Legs were obviously intended for higher rep movements because of the amount of “reps” that they take in steps each day. Hence, I train legs with higher reps and have always had good success.
The one set of 20 reps squats works for a reason.
Take what you normally would do for 10 clean reps and go to 20. make sure you do a couple of warm up sets prior.
If you think about it you will be able to figure out pretty quickly what rep range each muscle should be trained under.
Forearms are another high rep muscle group as they are being used all of the time.
Don’t get me wrong, it’s also good to change up rep patterns every so often for shock value.
Of all the posts I believe this is the most accurate answer. Your body is made of primarily 2 types of muscle fibers. Slow twitch/red muscle fibers and fast twitch/white muscle fibers. Slow twitch fibers are weak but have very good endurance cababilities where as fast twitch are very powerful but fatigue easily.
Certain bodyparts like calves and quads have a higher concentration of slow twitch/red muscle fibers so therefore they need to be stimulated with higher reps unless you always train them with heavy weight and lower reps in which case the body eventually adapts to the stress and develops more fast twitch fibers in that muscle. The reason you should variate between high/low reps is to bomb both fast/slow fibers.
And as I mentioned some bodyparts like calves need a higher stimulus so do predominately higher reps but every couple workouts throw in some heavy/low reps sets.