Training Question of the Month
by Chris Aceto

Question
I read a lot of magazines and internet articles that contradict one another. Some very good bodybuilders seem to train with high reps and other with heavy weight and lower reps. Which is best?

Answer
Some of the contradiction has to do with genetics. If a bodybuilder has fantastic genetics, then he can get away with anything. That is; any type of training will work well. Years ago, a pro bodybuilder came to stay with me at my home. At the time he was still an amateur, though he went on to place in the top 6 a couple of times at the Mr Olympia competition. When we went to the gym to train, I could not believe how light he trained. It seemed like it was some sort of joke, yet this bodybuilder was an absolute freak. So; some of what you may be reading could come from a genetically blessed bodybuilder who responds to any type of training. In general, training with heavier weights tends to be more demanding on muscle fibers and muscles respond to demand. The more demand you place on them, the more they are forced to respond by growing. Of course, heavy tends to be a relative term because you should be training as heavy as you can, yet you should be maintaining good enough form to keep the stress on the muscles. That means you should stay strict and heavy – not train sloppy and heavy. Keeping good form will keep the stress on the muscles you hope to train and allow you to remain injury free. Training heavy reminds me a bit of protein intake. That is, bodybuilders tend to go overboard on both. Yes, heavy weight is the primary stimulus for muscle growth and yes protein is the primary nutrient that supports muscle repair, but taking either one to the extreme is setting you self up for failure. That means, going heavy for the sake of going heavy is not the only factor stimulating growth. You have to maintain good form and you have to make sure that you do not go so heavy that you can no longer “feel” the muscles being worked. Bodybuilders have to go heavy, but unlike power lifters or strength athletes who are simply interested in moving a heavy weight, the bodybuilder has to be able to feel the muscles being worked. Sometimes that means lightening the load just enough to continue to be able to work heavy enough where you take sets to failure, yet a little shy from so heavy where you can not feel the muscle fibers actually being worked. The distinction is a minor one, yet important. While there are a lot of very gifted bodybuilders who do not have to train super heavy to get great results, these same remarkable bodybuilders would benefit greatly from using heavier weight because, the bottom line is, heavier weights set the stage for greater muscle recruitment and greater growth then lighter weights. While these lucky bodybuilders will grow from using light weight, they’d grow even more by employing the use of heavier weights.

Source: nutramedia.com

Hope this will help some of you....

nice post...good info

i find it also depends on genetics as far as to whether you are predominantly red or white muscle fibre based.....

if you have more fast twitch than slow twitch your body should respond better to heavy loads whereby the aim is to explode the weight through its range of motion even if that actually means moving the weight slowly due to the heavy resistance...ie. you might look like your moving slowly because the weight is so heavy but your actualy pushing it as hard/quickly as you can in good form.

I personally find that repping out using supersets helps me get a little more conditioned and burn extra calories.....where as the heavy low reps seem to promote better strength gains......i use pyramids the majority of time anyway so i use a bit of both methods....higher reps for hypertrophy and low reps for strength....i usually pyramid from 12>6 reps upper...... and 20>8 reps lower, normally taken till failure over 3-4sets.....

it all depends on you and preference really.....its a learning process......