This helps immensely with strengthening and healing. We're going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we're also going to get the substantial muscle-building benefits of using heavy weights at the same time. High-Rep Partial Training This final tip brings us into an interesting area. You see, very high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body). And, because you're using high-reps, you're going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This technique can be used with any exercise, really. But after you've stimulated the growth, you've got to supply nutrients to the muscle cells to help them rebuild. Another benefit. In fact, it's one of the best training techniques you can use for building muscle fast.it's not about resistance. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be amazed at how much weight you can use with this style of training.. Basically, pick an exercise and just crank out the reps. You'll be able to get more reps out of the exercise that way.. Squats, for example, are the best example for this technique (you may be familiar with the popular "20-Rep Squat" program), This moderate-weight, high-rep training has many of the same circulation benefits of the very high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation. I've also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.. every time you train biceps), do a single set of 100 reps with a very light weight. Like the previous technique, I find this is best done at the beginning of a workout when you're still fresh. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I've done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press. 2. Do this every time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.. These three techniques are very effective for not only setting the stage for muscle growth but actually building the muscle itself!
After all, how can you use moderate weights when you're performing high reps! As a matter of fact, you CAN. Here's the thing. What if your blood supply is poor to the trained muscle? Got a flood light manufacturers muscle group that doesn't pump up very easily? It's probably one of your hardest muscle groups to develop.. There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise. Moderate-Weight, High-Rep Training This sure sounds like an oxymoron. High-rep partial training can be done at any point in your workout, as an addition to your "normal" training (1 or 2 sets) or as the complete bodypart workout on its own. So next time you're about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you're going to do on the rest of your sets - just get as many as you can. It's a technique even elite powerlifters (who normally train with very low reps) use to increase muscle mass. Very Light Weight, Very High Reps Yep, I know this sounds absolutely CRAZY. THAT is where light weight and very high reps come into play. The high reps sets don't directly cause muscle growth (the resistance isn't high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.. Your legs will be hit with a whole new muscle-building stimulus! 3. Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun..When I say "muscle building," I'm sure the first thing that jumps into your head is NOT high-rep training! In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set). Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff. It's best done in a power rack, where it's easy to adjust the range of motion. How can light weight and very high reps do anything for building muscle? Here's a hint.because you're using heavier-than-normal weights, you're going to be working your connective tissue very effectively as well. 1. The Final Word Overall, I'm a big fan of high-rep training for building muscle, when PROPERLY used.. Want to put this tip to work? Pick a "hard to pump" muscle and at the start of EVERY workout you do for that bodypart (e. I've got three high-rep training techniques I want to share with you right now.. And I'm going to explain exactly why each one is critical to your muscle-building success. You'll find some exercises work better for it than others but basically, you're taking a weight that is a bit lighter than your normal working weights and you're just focusing on cranking out the reps.that can actually be a huge mistake! Just like heavy weights and low reps, the higher rep ranges can be a very valuable and even essential tool in your muscle-building arsenal. High-rep partial training is fairly straightforward to perform. For example, using bench press, you can set the safety rails to a few inches below the lockout position. Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which sets the stage for future muscle growth.it's about physiology. So you set up the bench, set up the rails and add some weight. In order for a muscle to grow, first you've got to stimulate growth by overloading it with resistance - no argument there.