High Reps, Low Weight For Muscle Definition – Myth, Myth, Myth

January 21, 2008

I know you will hear this from almost everybody that you need to do high reps and low weight for muscle definition. But out of all the “everybody” that’s been telling you about this, exactly how many of them are ripped?

To really get ripped (I’m talking about beach body and not bodybuilding competition ripped), you must have muscle mass, and a low bodyfat – it is that simple. When you do high reps and low weights, you aren’t burning much calories, and light intensity does not increase your metabolism. You want to build as much mass by doing compound exercises (squats, deadlift, bench press, etc.), and when you think you have reached your goal in mass, then you slowly decrease your calorie intake and do more cardio (3-4 times per week) at high intensity rate (short, but intense). This is when people think it is time to do high reps and light weight – - NO! Continue to do compound exercises but increase the reps to 8-10 instead of 6-8. As your bodyfat decreases, your joints are not as strong as before to handle very heavy weights. This is why bodybuilders who are about to enter a competition would do higher reps and lighter weight because they are getting too weak to do heavy sets around 5-8 reps. They have about 3-4% bodyfat! Imagine doing 5 reps of heavy deadlifting at 3-4% bodyfat…

As you are losing weight, continue on with 3 days a week with one day of rest in between of compound exercises. You want to maintain as much muscles as possible while losing weight. That is the goal of getting ripped.

I know a lot of people would think I’m full of crap, but for those who only believe in myths, they will never see changes.

6 Responses to “High Reps, Low Weight For Muscle Definition – Myth, Myth, Myth”

  1. CPT Says:

    This is the first time I read that fat loss causes losses in joint integrity.

    The reason why bodybuilders do lesser reps before competition is because they are pass their mass gain phrase and are instead preparing for maximum definition. So, they start a cutting diet AND train less intensely to prevent maximal muscle losses – you loose muscles from excessive cardio training.

    Whether cutting your diet reduces your strength capacity due to lower caloric intake resulting in the “weaker joint” phenomenon is yet to be substantiated by any quality peer-reviewed studies.

    But other than that, your article is on mark for proper training.

    Good one.

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