the Verdict on Moderate Rep Training: Neccessary?

chris_f · 03-31-2005, 07:02 PM

Just a random thought (and i'm sure its been discussed before, so I apologize):

Is moderate rep training (7-12 reps) worth doing?

I've been doing lots of low rep training for the last year. Anything from 3 reps up to 6, with a varying number of sets. Do you feel its important to excercise in the moderate rep range in addition to low rep training? Ignoring the "this rep range is for strength, this is for hypertrophy, etc..." debate, do you think using almost exclusively low rep training would limit your endurance? Should moderate rep training be included from time to time to ensure you can carry not just heavy weight, but weight for some distance? (Thinking real world applications here)

Food for thought... discuss!

DKing · 03-31-2005, 07:33 PM

I think it needs to be done at some point in the year. It doesn't have to always be around but occasionally its very helpful. Higher rep ranges can be very useful for lactic acid tolerance. Higher reps will create more lactic acid burn which will condition the ligaments and tendons to get used to the load. Low rep training produces great strength gains and often your muscles will get way stronger faster than the ligaments and tendons.

The endurance thing is a bit of a factor, but I am not sure how necessary it is.

Danny

PS - if the above is a random jumble of thought I am sorry I am typing fast to go get my workout in. I will come back later.

CtA318 · 03-31-2005, 08:28 PM

Interesting topic. I'd like to hear more about it. I'd love to expand my training knowledge. For the first year I did things I kind of focused on nutriton.

Kevin T. · 03-31-2005, 09:13 PM

if i'm not mistaken, the moderate reps do exactly what danny was starting to say: lactic acid tolerance. the higher reps will create more lactic acid, which conditions the ligaments, kind of like a lubricant if i'm not mistaken. this is also like a primer coat of paint. it helps strengthen the ligaments and tendons, which prepares them for the lower reps that increase strength. that's what i always thought the moderate reps did. is this correct?

Canadian_Bacon · 03-31-2005, 09:22 PM

I personally need high rep ranges from time to time to let my body recover from a lot of low rep training.

chris_f · 04-01-2005, 12:30 AM

well i know what i'm doing for the next 3-4 weeks!

Thanks guys!

DKing · 04-01-2005, 12:33 AM

Plus you will get a killer pump!

Danny

eastcoastsurfer · 04-01-2005, 10:41 AM

Quote:

Originally posted by Canadian_Bacon:
I personally need high rep ranges from time to time to let my body recover from a lot of low rep training.

I agree. After doing low rep/heavy weight for awhile my body just needs a break. Doing 8-10 rep sets for 6-8 weeks helps me recover physically and mentally from the heavy weight training.