for hypertrophy, everything i've ever read says "heavy weight, high reps". this may be a noob question but how do you guys do heavy weight high reps? say my max bench is 350. i can't do 325, give or take, 10 times. do people mean total reps in sets?...
example... using my 325 lb example..and say high reps is 30-35. do people do as many sets as it takes to get to 30-35?
can someone please explain "heavy weight, high reps". i appreciate your help, sorry if this is a dumb question
also, my confusion comes from this... if i am indeed supposed to do 325 as many sets as it takes to get to 35 reps... say 325 5 reps for 7 sets...isn't that strength training? heavy weight with low reps?
If you can't do 325 for 10 then drop the weight to 300. Ten reps 25lbs shy of your max is a stretch.
High reps are typically anything about 10 reps. 35 reps is outrageous and if you're able to lift a weight for 35 reps then : 1) the weight is too light and.. 2) you're really just working on muscular endurance, not hypertrophy.
For individual purposes heavy weight is not a number it's a feeling.. Don't calculate it using percentages of your max, just choose a weight you can barely lift for 10 reps and try to get 12 reps.
It should take you no more than 3 sets to complete those 35 reps.
For the most part it means cheat. Some bodybuilders have turned it to meaning as heavy as you can for as many reps as you can, but this is not the case as you really can't do your max or close to your max for alot of Reps. You also want to not do it on the bench to much unless your with your football team and they are spotting you alot.
You can see an example with the "Kroc" Rows and tell people to do them heavy weight high reps. He wouldn't be able to do nearly the same amount of reps or weight if he did the technically correct.
It's believed that the heavyweight helps your body adjust to using and moving heavier weights. Which is why non athletes on this site always bitch about how football players have illegal depth and all that other b.s. on squats when they make there 500lbx10 rep claims. But those football players continue to do it because they need to move and run other 300 and 400lb players.
Add it as part of your arsenal but still learn how to do all movements correctly.