High Reps for Muscle Gain
Gaining muscle using high reps is not new, it has been done by bodybuilders for well over 50 years. But it needs some manipulation in order to get the sort after muscle gain you are looking for. It is called rest=pause training where you stop when the weight you were aiming to do 15 or 20 reps with gets too heavy.
Competitive bodybuilders often use the method described below when dieting strictly trying to lose body-fat while still pushing hard trying not to lose any muscle mass. This is high intensity and should not be done by beginners who have been training less than 6 months.
Let's say you are doing bench-press for 15 reps with 100 pounds. If you get to 10 reps and you reach failure, unable to squeeze out another rep. You then rack the weight and rest for 3 or 5 breathes and squeeze out the last 5 reps so that you get to the 15 reps you were shooting for.
If you can only get to 8 or 9 reps because the weight is too heavy then rest 5 breathes after racking the weight, squeeze out another 2 or 3 reps then rack the weight again and take 2 or 3 breathes and squeeze out the last 3 or 4 reps to get to the 15 reps you were shooting for.
The workout listed below is a good example of what a high rep workout will look like working a split routine not training the whole body when you train. The workout routine does not include warm-ups, so you first need to warm up correctly before you start.
Each movement listed in the routine is only done for one set for 15 reps before moving onto the next movement. You should start this routine using a weight that you would normally be able to do 12 to 15 reps with. When you are able to complete 15 reps then it is time to increase the weight.
The routine below is a 5 day split routine where a day's rest should be taken every second day of training. The split can be done any way you wish but it is important not train for three days consecutively. You will be doing calves and abs every day for 3 sets of 15 to 25 reps each. The calf movement should be varied every day from seated, standing, donkey calves, leg-press calves etc.
You will notice that the routine is mainly machines using this style of training. This is more of an advanced training program because as a beginner, you want to focus on the bread and butter exercises such as free weight squats and deadlifts. But as you will see, we incorporate these core lifts into this program regularly.
Here is a sample high rep workout for mass routine:
Day 1 Back
Barbell Deadlift 1 set of 15 reps
Lying T-Bar Rowing 1 set of 15 reps
Seated Cable Rows 1 set of 15 reps
Wide-Grip Lat Pull-downs 1 set of 15 reps
Bent-Arm D/B Pullovers 1 set of 15 reps
Calf Press on leg-press 3 X 15 reps
Ab Crunch Machine 3 X 15 repsDay 2 Chest
Smith Machine Bench-press 1 set of 15 reps
Smith Machine Incline Bench-press 1 set of 15 reps
D/B Flyes 1 set of 15 reps
Cable Flyes (flat bench) 1 set of 15 reps
Cable Crossovers 1 set of 15 reps
Calf Press 3 X 15 reps
Ab Crunch Machine 3 X 15 repsDay 3 Legs
Leg Extensions 2 warm up sets
Barbell Squats 2 X 15 reps
Leg Press 1 set of 15 reps
Narrow Stance Squats 1 set of 15 reps
Lying Leg Curls 1 set of 15 reps
D/B Lunges 4 X 6 reps
Smith Machine Squat 1 set of 15 reps
Calf Press 3 X 15 reps
Ab Crunch Machine 3 X 15 repsDay 4 Shoulders/Traps
Overhead Shoulder Press (Smith Machine) 1 set of 15 reps
Smith Machine Shrugs 1 set of 15 reps
Side Lateral Raises (seated) 1 set of 15 reps
Front D/B Raises 1 set of 15 reps
Smith Machine Shrugs 1 set of 15 reps
Bent-over side lateral raises 1 set of 15 reps
Calf Press 3 X 15 reps
Ab Crunch Machine 3 X 15 repsDay 5 Arms
EZ-Bar Curls 1 set of 15 reps
Preacher Curls 1 set of 15 reps
Lying Triceps Ext 1 set of 15 reps
Dip Machine 1 set of 15 reps
Cable Hammer Curls (Rope Attachment) 1 set of 15 reps
Reverse Grip Triceps 1 set of 15 reps Calf Press 3 X 15 reps
Ab Crunch Machine 3 X 15 reps
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