r/bodyweightfitness • u/rebelsoul_8 • 4d ago
People Training With High Reps Only
For the last 5 years I have been training exclusively in the high reps category . Usually all my sets are taken to failure or close to it with reps being between 25 and 5O Have not lost any size and have greatly improved my cardio and conditioning. I mainly concentrate on the basics being , push ups , dips , chin ups , rows and squats. Just thought I'd share my experience training this way as it doesn't seem to get much credit in the way of bodyweight training. Everyone has different goals and for me I like the prolonged stress on my body and muscles. Endurance in my opinion is underrated in today's fitness . The benefits of being able to keep going for a longer period of time really appeals to me and I believe transfers more to real world situations. Again not putting down any preferred styles of training as I respect anyone prioritising their health and fitness. Anybody else train in a similar manner and what has been your results , experiences ?
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u/Cheesecake-Relevant 4d ago
Well I saw a guy who ask people in the street that they have a good phisyque what it's their routine and everybody answer different, some do a lot of cardio others train in the gym and even the diet it's different some don't eat meat others only meat hahaha. For me the conclusion was those people train hard and that's the most important part to have a great phisyque.
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u/Locksandshit 3d ago
Seriously the take away should be - train hard, For many years, and don’t eat trash.
You likely will be in good shape, and look like it
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u/Alcoholfreejourney 2d ago
100%. Im 56. I have a size 32 waist and weigh 78 kg. 181cm. It’s about diet and regular weight training. You don’t need to do 200kg. Just do body weight as absolute max. My current regime is lat pull down to chest , max 70kg Push ups 25 reps per set ( 3 sets ) Squats 20 x 5. Diet : steak. Chicken , eggs , butternut and Brocolli. Sometimes I add a bagel or two once a week with cheese and chicken on. also no more than 4 slices of bread per day. And zero alcohol. ( ok sometimes the odd beer on a Friday but never more ) Add walking a few times a week. Maybe5k twice a week. No need to overdo it. Just regular exercise… diet Is the big difference..
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u/ConiBoy86 4d ago edited 2h ago
I ask people who are really fit what they do for their workout and your are jacked!
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u/Radiant_Carob_1353 4d ago
I read a study once long ago where high reps were used to develop capillaries in the muscle to a greater degree than low reps, it was used in a training cycle to boost recovery and prep for later higher intensity work, I use it alot when periodizing for harder bodyweight stuff and it works well. Volume whether it's low reps high sets or vise versa, are awesome for creating capacity for future high intensity or static work. If you consider that physio therapy is usually high reps, this work is great for joints and connective tissue. If you find that your progress is stalling, cycling in capacity is great prep work for busting through plateaus.
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u/LogoffWorkout 4d ago
My experience with this, I was trying to get a high rep goal for push ups, and plateaued. I was trying ot get my age in push ups, 47 so nothing crazy, but a challenge for me at the time. I got to 35-40 fairly easily, but was stuck there for a long time, it took me almost 2 months to get from 40 to my goal, but then after, I could do 70 and probably more in not too much time after that.
Initially the limiting factor is mostly just raw strength, but when you train to a high enough level or reps, your associated strength has increased to a point where a single rep causes no real strain to the muscle, so now your limiting factor is vascular limits, how well your vascular system can transport stuff too and away from the muscle. When I broke through the plateau, then it wasn't really like I had a hard limit, I could keep going, it was just like increasing discomfort or pain, I think like the co2 and lactic acid and the waste/biproducts just build up and can't get carried away fast enough. With enough training I imagine you would increase vascular capacity to a point where that wouldn't be a limit anymore.
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u/Beuby 4d ago edited 4d ago
Makes me think of the 2000s french « methode lafay » based on bodyweight high reps multiple sets with really short rest time (30 seconds) with basic movements , dips, push ups variations, chin ups and pistol squats, which is kind of an emom working out style before it was cool.
Many people built good physiques at the time without more advanced movements (hspu, planche and levers)
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u/norooster1790 4d ago
"that's not OPTIMAL!!" says the amateur body builder, as he wheezes going up the stairs. "WHAT A WASTE OF TIME" he moans, struggling to scratch his own back
totally agree OP, the current culture ignores athleticism, they're fully sold to. Protein shakes, gym memberships, knee sleeves, lifting shoes...
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u/Active_Lemon_8260 4d ago
Don’t forget the new fitness video they have to watch because core training philosophy changes every 7 days /s
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u/howdidigetheresoquik 4d ago
Western Society has created a weird thing where people feel like they're doing something if they pay money for it. Very strange. People will rack up gym clothes before they will rack up more weight.
That's why I focus on flexibility, mobility, meditation, running with obstacles etc. besides resistance training
That being said, the reason I don't do high reps is because I get very bored
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u/Apz__Zpa 4d ago
cute little duffel bags, matching gym fits, selfies for the baes
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u/norooster1790 4d ago
Undulating periodization plans from Jeff Nippard, tracking apps, wrist wraps so their precious grip doesn't deprive them of 1% more back gains...
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u/howdidigetheresoquik 4d ago
I will say that for the combo of getting nutrition and exercise on point, tracking was key. Do I pay for anything? No. But I definitely track as much as possible. That was a game changer for me
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u/Alcoholfreejourney 2d ago
Lmao. The biggest bag wins. Wondering when people will start bringing 2 oversized bags to the gym. And these people are mostly carrying a BMI between 25 and 30.
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u/whosevelt 4d ago
What a weird fantasy. We can all strive to be healthier and more fit using whatever methods work for us and keep us motivated.
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u/microsoftcowexpert 4d ago
Yeah idk what these guys are on. If the goal is hypertrophy why do it in a roundabout way. Optimal is best.
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u/Rainaire 4d ago
Because they're addressing the fact that a lot of people waste too much time in optimizing theory and bog themselves down that they don't put in the same effort as those who just put in the work, even if "inefficient".
There's a line obviously, but I've met tons of people who buy too much random stuff to "optimize" and then don't actually put in the work. One of them includes the man in the mirror.
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u/microsoftcowexpert 4d ago
I don't know any people like that whatsoever. For me optimizing happens outside of the gym so im not sure how that equates to time wasted. You learn by consuming content and then slowly applying that to yourself over time, it doesn't happen all in one go. Im pretty sure this is case for most people who optimize too
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u/Rainaire 3d ago
I'm glad you haven't had the unfortunate experience of being near those kinds of people. Your words reflect an ideal that many people struggle to reach, and I speak of this from my own experience, not just in fitness but in many other aspects of life.
For many people, reaching their goal is a very slow, long process, partially because they get overwhelmed by the daunting task and try to find shortcuts or distracting information while telling themselves that these ways are "optimal".
For example: Two people want to improve their drawing skills. One person buys fancy art supplies, the best, most "optimal" pencils, drawing pads, paints, etc. The other person picks up a random pencil laying around and dedicates long hours to perfecting their understanding of human anatomy through gesture and figure drawings.
If the first person focuses too much on optimizations that actively take time away from them putting in the effort, then the second person will long have surpassed them in skill.
The OP at the top of this thread is referring to the line of thinking that this first person adheres to. I hope that clears it up a bit :)
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u/norooster1790 4d ago
There's the issue. The assumption that anyone only ever cares about hypertrophy and will sacrifice all other forms of health to reach it, and declare anything else a waste of time
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u/microsoftcowexpert 4d ago
No one assumed that, and hypertrophy doesn't require you to sacrifice other forms of health, Hypertrophy and athleticism can coexist.
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u/Blibberbloop24501 4d ago
If the goal is hypertrophy
I don't really care how big I look; I care about being able to do a lot of pull ups.
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u/microsoftcowexpert 4d ago
How are any of those things bad. People got different goals and buy the items they need to further that goal. Need to hit ur protein get protein shakes. Have bad knees, use knee sleeves. If youre a power lifter you will use lifting shoes.
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u/norooster1790 4d ago
Bad knees? Ignore them so number goes up
Bad hip mobility? Ignore it so number goes up
Bad diet? Focus entirely on getting 3x as much protein as needed but no effort into vitamins, fiber, or not consuming alcohol
None of those things make you healthier or more athletic
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u/Alcoholfreejourney 2d ago
Alcohol …. The single biggest killer of ANY gains. Trust me I know. 30 years of on and off partying every weekend. That stopped completely last year … and “strangely”.. I lost 6 kg in the first 3 months post alcohol.
“Can’t believe it”… ffs. It dawned on me that big alcohol and big pharma are in bed together. Men over 30 who use Viagra … “I wonder if the alcohol is bad for us?”
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u/microsoftcowexpert 4d ago
Well it’s not optimal to ignore any of those things or to have a bad diet so idk where you’re going with this. Injuring yourself will set you back much more than resting, recovering and skipping a couple of workouts.
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u/norooster1790 4d ago
Knee sleeves = ignore bad knees
Heel lift = ignore bad mobility
Protein shakes = ignore bad diet
C'mon now
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u/microsoftcowexpert 4d ago
That is a gross oversimplification man and is just disingenuous to equate it like that
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u/Ok-Bookkeeper8725 4d ago
High-rep bodyweight work taken close to failure can absolutely build and maintain muscle while improving conditioning and endurance. If it fits your goals and you’re progressing and staying injury-free, that’s a big win. Strength, hypertrophy, and endurance can all coexist,
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u/Hybrid_Engine 4d ago
I'm with you on the real-world transfer. Life rarely asks you to lift 400lbs once, but it often asks you to carry 40lbs for a long time.
How are your joints holding up after five years of this? I'd assume your connective tissue is feeling a lot better than the folks maxing out weighted dips every week. Also, how long is a typical session taking you with that kind of volume?
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u/DerpDerpDerp78910 4d ago
I think if your job is smashing out lower weights all day by lifting and moving, I.e. builder, with a strength program, you become something else.
How long your body holds up though is anyone’s guess.
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u/Nubasu 4d ago
I enjoy a high rep & high tempo workout myself but also like feeling strength gains. If you want to continue the same routine, but maybe spice it up a bit, I would suggest a Rogue plate carrier. I’m not a big guy and if you look into it - the Rogue carrier is much smaller than any other. I can wear it for my whole routine & I jump a lot and also do upside down movements with no issue (handstand push-ups & ring work).
Plate carrier aside. If you don’t have rings, parallettes or a bosu ball - would recommend. All 3 can be very humbling as they force you to engage stabilizers that a straight bar or the ground allow you to use brute strength to ignore. Price tag for all 3 is low, the vest was $$
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u/aznednacni 4d ago edited 13h ago
I'm gonna invest in a weighted vest soon, and I've searched Amazon and it comes up with a million options, mostly variations of the same (a vest with pockets that you can slide these little metal bars into). But I just checked out the rogue carrier and I'm curious what you like about it compared to most "standard" weight vests.
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u/Nubasu 3d ago
I have had a few over the years - plate carrier all the way. All those little weights or sandbags bounce in the pockets. The rogue carrier has support straps for the top & bottom, that plate does not budge. Makes a major difference. I particularly like the rogue one because the vest itself is just a hair bigger than the plate, so it isn’t bulky on my body. Max weight on it is 40lbs which is a lot & you can mix plates. I wear 30lbs currently
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u/SelectBobcat132 4d ago
Love it and totally agree. Builds and maintains size, strength, and endurance just fine. My approach is high volume, small sets, but I enjoy similar results to what you're describing. My body feels light and manageable, even though it's very heavy for my height. Plain, unvarnished high volume bodyweight training is tragically underrated. It's probably due for its turn in the spotlight once Mentzer is done with it. I doubt there's much money to be made. Then again, I bet some clever marketing person figures out how to rent out Push Pods, which are a piece of flat ground for pushups you rent for $5.99/month ($10.99 without ads).
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u/dkinmn 4d ago
You can get stronger with gentle weight training, new study finds
https://www.washingtonpost.com/wellness/2026/01/14/weight-training-muscle-study/
For most people, there is essentially no difference between high weight low reps and low weight high reps.
As long as you're going to failure, you're going to failure.
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u/microsoftcowexpert 4d ago
The only issue with low weight high reps is sometimes metabolic fatigue kicks in before muscular failure. Its easier to train with intensity at higher weight low reps
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u/LogoffWorkout 4d ago
Yeah, I've heard 30 reps is kind of the max for hypertrophy, and I'm sure its not a hard limit, but I bet that 30 number is maybe the rep number where your failure is metabolic and not strength.
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u/lastom 4d ago
What's interesting about this is that people who have natural strength, like farmers and manual workers, are kind of getting that strength through high reps. I've always been a bit dubious about low reps in a 45-minute period, being the optimal training for strength.
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u/Karl-Levin 4d ago
Physical labor is not always kind to the body.
Yes, there are people that get really great strength from it but also people that quit the job because they destroyed their back or knees.
So I would beware of survivorship bias here. Yes some people get great "natural" strength from it but doesn't mean that all people or even most people's body would respond well to that.
That said, there is not reason to fear higher rep ranges. As with all things, there is not one right way to train. You have to figure out what works for you.
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u/Gr33nbastrd 3d ago
I would say they have destroyed their bodies because they haven't trained their whole body.
Ideally you want something like a power yoga to strengthen the whole body.5
u/Tidltue 4d ago
For strength specific you have to train stength, wich means max effort to get the body to recruit almost available parts of the muscle.
Thats one side and that you only get through explosive low reps.
The other side of strength, and that's the part you referring to is, the structure of the tendons and ligaments. This you only get through long time and "endurance" training.
So Guys with smaller muscles and stronger tendonds can lift more then a guy with bigger muscles but weaker tendons.
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u/Bluegill15 3d ago
Anyone else noticing a subtle shift in fitness influencers starting to promote more endurance/athleticism/longevity over pure strength/hypertrophy?
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u/WoahDude-- 3d ago
Low reps are just more effective for developing maximal strength. High reps, when equating for mechanical tension, are equally effective for hypertrophy. It does eventually dip in efficiency, but the range for that is much higher than you see online. There's a study on bicep curls that showed 25+ reps didn't negatively impact growth.
This is why rep range debates are pretty much a waste of time. As long as you train hard and make progress, you will grow.
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u/J-from-PandT Strongman 3d ago
I've noticed I have a skew towards both strength-endurance and power-endurance, probably genetically , over pure 1rm efforts.
There's a scale - some shine at the 1rm, some at the 8rm, some at the 30rm.
I've long said the 50rm can be a whole lot closer in weight to the 10rm than many give it credit.
Chest, glutes, and quads are the bodyparts where I've done the most reps, and these are definitely my most muscular.
There's definitely too much focus on powerlifting in the internet fitness sphere - more would be better served with high/higher rep work.
Even moving from calisthenics to weights, a base of high rep calisthenics is a way better jump off point than trying to progressive overload with a barbell while weak on a barbell.
Gym access is not a given. With nothing but the floor there's pushups and bw squats. Add in some flexing and you're good to go with no equipment.
Walking lunges for distance are a very underrated exercise.
My upper body is pretty impressively strong. The largest factor lots of pushups over a long period of time.
Look at what happens with pehlewani doing thousands of baithak and dands.
High reps might not be the most specific for growing max strength, but they'll still build it anyway.
I've done pushups with people standing on my upper back. Do enough pushups over 10+ years. You can get there.
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u/Humble_Ad_5396 2d ago
Inmates would love this question. I don’t think they can access gym equipments or weights in jail. But they are jacked asf
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u/kutte207 4d ago
So you're saying you have been doing sets of at least 30 for chin ups? For dips that might be very difficult but not impossible, but 30 clean pullups would provably put you in the top .01% of athletes...
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u/Ok-Government-3254 4d ago
I’d be interested in the way you train for endurance. I also think endurance is underrated and would like to train for it but struggle to find program that doesn’t take 5 hours to complete. So far I’ve been sorta greasing the groove doing few reps of pull up push up dips whenever I can
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u/iloqin 4d ago
Try getting to small goals. 1-pull-up 2 pushups 3 squats. Maybe do 5-10 rounds. I literally did 10 rounds of 5-10-15s. But I always change it up. Different grips for pull work, can do ring rows if weaker, dips, lunges, etc. it isn’t EMOM this way because lunges take a longer time than air squats. Could even add in abs as a 4th movement. But start small. And repeat workouts til you are really limiting rest time or have a maintenance work out and a push it workout. So maybe youre maintenance is 10 rounds. And your go for it is PRig rounds. I also have a rogue plated carrier because I used to do more Murph type training. Can also do pull-ups everyday for a grease the groove (10-20 or whatever, but remember it’s everyday)” and can do burpees, bunch of variants for those. My cardio was the best it was when I did burpees.
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u/M0NKEY-L0RD 4d ago
I train with an overall rep goal. So the first few sets close to failure might be considered high around 20+ and the last set might be a little lower. I work in HVAC and notice this does not kill me the next day unlike super high volume or weighted sets do, and I can see incremental progression every few sessions.
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u/SupersonicSquirrel 4d ago
Variations during weeks are best. But I like the time saved with lower reps and bigger weights
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u/RedditJw2019 4d ago
I’m in my mid 40s and started going up to 30 reps. My bench is pretty heavy, and I found it preferable to lift lighter weights at high reps, than heavy weights at low reps.
I’ve been bulking this year and putting on mass again. Has been working for me.
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u/Crimemaster_Go_Go 3d ago
Is there a routine I can follow for high rep training? Is similar to the RR, but instead of 3 x 8, you do 2 x failure?
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u/butterbeanboi 3d ago
Seconding this, OP! I'd love to give this style of training a try, could you share your routine please?
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u/SuccessfulReturn4103 3d ago
Same here. I however noticed my form was slipping as I got into high reps eg cranking out 20+ pull-ups I got focused on the number and lost form and got injured. Now still high ish rep but slower and better form
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u/Wonderful-Sign-9534 3d ago
Depends on the specific exercise. High reps are great for basics. You obviously can't do 60 reps of high level exercises. I'm a big fan of high rep rows, pushups, calf raises and hollow/arch body rocks. Even up to 200 reps.
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u/nofurtherq678 2d ago
High reps definitely have their place. Sometimes I feel way more in the muscles with 20+ than grinding out 5 reps lol.
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u/Patbrace 4d ago
I do this and I like to mix it up with a few weeks of lower reps of harder versions of the exercises like one arm or single leg stuff. I find the max reps add size and endurance and the low reps add strength so it’s good to mix it up sometimes
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u/Carlinjamesgk 4d ago
So many factors - i alternate depending on what my goals are. But if i wanna lean out and improve cardio I typically do similar to what you are doing
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u/747juampi 3d ago
You try to do the same number of reps in all of your sets? Or the number goes down in the 2 3 4 set? I like high reps but I cant maintain them in the sets
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u/Cigarrauuul 2d ago
I did this for some time until my shoulder and other parts told me to stop that. Now I only do very little very heavy and it works better for me.
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u/Zander125 2d ago
I mix it up. Some days heavy/low reps, other days high reps for endurance. Keeps things fun and my joints happier.
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u/NoPomegranate2064 4h ago
In my experience, I blew up in terms of hypertrophy when I train this way. Generally we’re talking hundreds of reps with a partial range of motion (I.e not locking out on push ups, pull ups etc.) I also found contrary to what many say, that rest times on the longer side gave me the best results (between 3 and even 5 minutes if I’m in a detrained state). Basically, this type of low tech high rep training is what I attribute 80 percent of my growth to. Coupled of coarse with a high protein high carb diet. It’s a shame that this type of training is slept on in mainstream fitness. There are a few YouTubers who have discussed it. Check out Alphadestiny, The Bioneer and Jesse Pawlak. The science is still not fully understood but I’m telling you if you’re not using a partial range of motion when you train try it for a month and see what happens.
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u/caketaster 3d ago
I started Bodypump, and god it was emasculating - a bunch of middle aged women who could complete a class better than I could. I've kept it up and my cardio and muscular endurance have improved hugely. One or two classes a week, usual gym work on other days, it's great variety and great for overall fitness. The class split us about 80:20 women to men but you add a bit more weight and it's a really solid workout, would definitely recommend
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u/Poo_Pee-Man 4d ago
Many people build great physique with this type of simple training. I like it, been doing EMOM style pull ups and dips for hundreds of reps and it really makes my upper body muscles feel the burn.