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Comment by matrix | Hacker News Reader

It is well established that higher rep workouts better promote hypertrophy, and heavier low rep workouts promote neuromuscular efficiency. However, average trainees get both effects from any workout. The effects really only start to matter for more advanced trainees.

Whatever you do, don't rush out and start doing heavy 5 rep sets of squats without proper coaching. Heavy, low rep exercises must be done with impeccable form because otherwise the risk of injury is high. Developing good form takes time and carefully performed lighter high rep sets to train your body to maintain that form.

Diet, of course is also an essential component.

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Do you have that backwards? Conventional wisdom is the opposite so if you're correct this is actually quite interesting.

Everything I've read is somewhere in the middle. Higher weight (85% of max) at 8-12 reps is the sweet spot for hypertrophy. I've seen that in lots of different places.

http://www.mayoclinic.com/health/strength-training/AN00893

Agree. Also, experimentally verified.

Actually, I don't think that's true -- most, if not all, studies are performed on untrained subjects. It is not at all established that methods that work for the first 6 months work the same at 5+ years.

how about worry about 5 years after 6 months, it's a much easier routine.

Keep in mind that if you want significant hypertrophy, you have to continually increase the weight, even if you're doing "high rep." Bodybuilders typically do more high-rep workouts than, say, a powerlifter. But their loads on high-rep workouts are still significantly more than an average person.

Personally, when I strength train, I mix it up between high-rep days (10 or more reps with a moderate weight, usually 4 sets), medium days (5 sets of 5 reps with loads that range from 70% to 90% of my max) and heavy days (7-10 reps of singles at higher than 90% of max). The hardest days, mentally and physically, are the high-rep days because it taxes my conditioning just as much as my strength.

I should have qualified that: by "high rep" I meant in the 10 - 12 rep range, as opposed to, say 5 reps. It's true that some training protocols call for much higher reps, but those are not typical.

The appropriate references supporting this can be found in "Practical Programming for Strength Training" by Rippetoe, amongst other resources.

No such thing is established at all. In particular, high rep only workouts can easily lead to muscle loss. The premier power methods seem to be a blend as discovered by the soviets if I remember correctly; see eg West Side Barbell and remember he's produced 20+ lifters who broke the two thousand pound mark. ie they're fucking huge

But yes, please do not rush out and do any heavy exercises without coaching, particularly squats or deads. You will give yourself lifelong injuries.

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