Perform reverse curls at the end of a bicep workout When your arms are nice and weak, shock them with a new move to stimulate growth. The High Rep Effect on Arms. 100+ reps of full ROM chin-ups are nothing to sneeze at, especially for those of us weighing 100kg+. I like to do a 2 down, 1 up rep scheme to really overload the negative portion of the movement to fatigue the hamstrings. Press question mark to learn the rest of the keyboard shortcuts. I got medial epicondylitis doing 100 reps of chins. Continuing his high rep curls conquest, here is Paul Carter again. Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 Legs (Quad/Ham/Calves): Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12 REDDIT PPL PULL ", Press J to jump to the feed. This time he is going for 200 reps. His next goal is 100 lbs x 100. This cutting thing just got a whole lot easier! of 8-12 reps for a deadlift? Any tips to busting out sets without having to redo the setup? Plus, this high rep training is in addition to his specific training (nowadays MMA). Immediately jump on a high rep set using resistance bands following the same cadence – smooth concentric, 2 second hold at the top, followed by a slow eccentric to failure. I have changed the Reddit PPL v2.2 spreadsheet to reflect this in v3.0. Welp, that's all I needed to hear to justify my lack of cardio! Shoot me a note if anything else looks wonky. And both the barbell curl and EZ bar were found to be superior to the dumbbell curl for activating these two muscles.. Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, and slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the chest in this range, perhaps up to about 50% of them. was the high rep hindu squats. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. I never do low rep work (5 or less) for more than 6-8 weeks at a stretch. Intuitively, I would think that simulating those holds with dumbbells would be the best prep, as it is a very natural way to build up the amount of stress your joints can handle. The several aspects of the Metallicadpa PPL program are explained below. The average amount of muscle mass gained in the high rep group was 2.2 pounds (1 kilogram), compared with 3.5 pounds (1.6 kilograms) in the low rep group. I've had great cardio improvements (feels like doing sprints or HIIT) from heavy back squats, definitely improves my heart rate. Biceps curls are the classic bodybuilding exercise used to add mass to the biceps. As you progress into more advanced strength levels are heavier bicep curls worth doing ? When you're doing barbell curls, picture your biceps brachii shortening on the way up, then lengthening on the way down. Doing holds in the position with lighter weights can work, but it doesn't simulate the dynamic nature of getting into and out of holds as well as the fact that doing a hold in a certain way stresses the connective tissue only in a certain way. Just two or three sets at the end of a … High rep deadlifts are my only source of cardio. By using our Services or clicking I agree, you agree to our use of cookies. After that peak I will go down to 30% 1RM for 40 reps for 1 weeks followed by 2 weeks of 50-60% 1RM for 15 reps. All that lactic acid buildup from the high rep work will iron plate your joints and prepare them them for … It ends up bouncing away from me a bit or angling. High rep deadlifts make you awesome. All I really ever see is 1 set of ~5 reps for working sets. The trap bar has neutral grip handles, for one, but more importantly, it shifts the weight's center of mass back just a few crucial inches—to where it is more in line with your body's center of mass. It's better to use a trap bar for high reps imo. A high rep set of deads also requires a strong amount of conditioning, which most trainees tend to lack, so it … I haven’t met too many people that could stiff legged deadlift 405 for strict sets of 8 (I use that term reflexively with RDLs by the way) or high-bar GM 225 for 8s … To do this, rep ranges of 12-15 or even 15-25 reps can be done, with time under tension in the 45-90 second range. Discuss any of the books, training, nutrition, and lifestyle. It kills you, but is great for building a conditioning base. I do high rep hammer curls, and reverse grip curls as pre-hab regularly. The problem is that biceps curls done incorrectly can damage your elbow joint. The mechanical difference between the conventional deadlift and the trap bar deadlift is subtle. Teach a man to fish and you feed him for a lifetime. Dumb question: you are way stronger than me (my 1 RM on deadlift is probably 350ish lbs), is there a reason to keep knees bent for the lock out? Thanks! ——- The only thing I can think of is it carries over to strongman, was expecting him to snap his shit up during the last 3 reps, glad he pulled through. For anyone wondering this is a protocol designed by Mark Rippertoe, More posts from the overcominggravity community, The official reddit and message board for Steven Low's books: Overcoming Gravity 2nd Edition, Overcoming Poor Posture, and Overcoming Tendonitis. And I do mean endure. That's an advantage in and of itself. Doing high reps will also be a prime way to warm up your arm muscles. High rep deadlifts build up your work capacity better than just about anything else. That's an advantage in and of itself. However, one Ace-sponsored study tested several exercises using 16 participants to find out which ones were the best for activating the biceps through EMG activity. This could have been 14 pages long if written by a buzzfeed author "this one weird trick about deadlifting high reps". Just like anything, you need to do a variety of rep ranges, but assuming your form is decent, there's no reason not to include them. So it sounds like from what you’re saying, curls are more functional for preparing your connective tissue for all kinds of stress, while isometrics only prepare for a very specific type of stress. Now, for high reps, your arms will get worked in a bodybuilding way. Why are high rep bicep curls the default for elbow prehab? Well, the mental fortitude you build from it is enough reward in itself. Who knew barbell curls would make a good metcon? If you spend any amount of time training for bodybuilding or athletics, odds are you'll do some biceps curls. You want to stress the connective tissue for prehab in a bunch of different ways in order to ensure that if you encounter any particular movement you're prepped to do it. The goal: "Give a man a fish and you feed him for a day. Essentially, high reps are the way to achieve a great pump and work towards an aesthetic look. I used to have a problem caused by my low bar squats, but after enduring this protocol for about 4 sessions, I was good to go. Then you do 7 partial reps only going halfway up. I do it every 3 weeks now just to keep that tendon in good shape. The Blaster keeps your arms in a fixed position against your trunk, with the claim being that this promotes proper form while also isolating the biceps. Then, I guess that getting this kind of physique is his is a combination of these items. You want that volume which can be tiresome to get at 1-5 reps per set, unless you want to do 8 sets every deadlift session. Finally, some folks respond better to high rep training than low rep training, and vice versa. Discuss any of the books, training, nutrition, and lifestyle. Or I read it somewhere else. Also you have to be approaching technical failure. The Deadlift: Not a Great Muscle Builder? 5 - Stability Ball Leg Curls This is the only body weight movement that is awesome for the hamstrings. High rep deadlifts make you awesome. Likewise, focus on the muscle you're working as if it's all that exists. Leg curls are great, but a reliable ticket to big hamstrings is to get strong for reps in the heavy hip hinges. Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. On the other hand, if you do too much high rep pressing not only will your muscle growth suffer but you may notice an increase in shoulder pain from your chest getting too tight. After 8 weeks, it was clear that the lower rep range was superior for strength gains whereas the higher rep range was superior for muscle growth (since subjects were able to achieve more volume). You can also try the chin up protocol: super high sets (25-50) of low (2-4) reps. You do the protocol once every four days. I used to get forearm, and bicep pain, and rehabbed it myself. Press question mark to learn the rest of the keyboard shortcuts. Reddit PPL Aka Metallicadpa PPL Program. All of these are because they are isolation exercises that target connective tissue that can be overworked during straight arm isometrics. There are multiple programs with different sets and reps for deadlifts. Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. You might just be looking at the beginner programs. Wasn't it mentioned in the book that high rep curls and/or other high rep prehab exercises are used to introduce and increase blood flow towards the tendons without overloading it, because it is an area where blood doesn't flow much, that's why it takes more time to recover when compared to muscles. So would you recommend for someone training a (single) specific skill to complement the exercises you mentioned above with isometrics imitating the skill, or is that unnecessary? Biceps brachii– known as your biceps for short, this is the muscle on the front of your upper arm.It has three functions; elbow flexion, forearm supination, and shoulder flexion. Forgot lol. He would perform thousands of reps each day and often times his squats were done with a 200 lb stone that layed around his neck and upper back. Whenever I try high rep deadlifts I can never keep the bar in a good setup. Hip Bridge works great until you get too strong for this simple movement. I think you'd need to work up to 25 sets. No squats, huh? The goal: "Give a man a fish and you feed him for a day. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? The Arm Blaster is a piece of curved aluminum about 24″ long and 4″ high that is designed to be worn around the neck when performing bicep curls. Zottman Curl Muscles Worked. Thanks! The carryover to your actual deadlift is pretty limited so if you want to worry about deadlift technique this wouldn't be the better idea. Training Tip #2: Abiad performs fewer reps on hack squats, since he’s near the end of his workout and his legs are exhausted from the high-rep leg curls, squats and leg presses. Many derived versions of this original Reddit PPL routine have been created to suit intermediate and advanced level lifters. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. Cookies help us deliver our Services. I didn’t see any mention of these details in OG2... Biceps curls and preacher are the recommended form, Triceps extension, though less needed generally. 8-12 reps of alternating dumbbell hammer curls, focusing on a smooth concentric contraction with a 2 second hold at the top, followed by a slow eccentric contraction. If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. EZ bar curl. Yes, this is typically called the congruent method. Is there any reason why bicep curls, adynamic exercise, is optimal prep? Don't necessarily do this every rep, but make sure you can. Given that it is high rep, it should also be very low in intensity. Are there any advantages or disadvantages to do multiples sets(3?) Lats The lats are generally of mixed composition and thus respond best to medium reps. You can’t go wrong sticking with an average of 6-8 reps per set on lat work. Hooooly shit goal physique.. perfect balance of aesthetics and being a tank. So if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods. The official reddit and message board for Steven Low's books: Overcoming Gravity 2nd Edition, Overcoming Poor Posture, and Overcoming Tendonitis. The major disadvantage to doing higher rep sets of deadlifts is that the more tired you get, the more shit your form becomes and deadlifts should not be performed with shit form. It seems like bicep curls are the most recommended exercise to do for elbow prehab before training straight arm exercises such as back lever, planche, etc. High Rep Alternative: Trap Bar Deadlift. 8-time IPF World Champion, Jen Thompson, shares her bench press program Jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the World today. Training for muscle hypertrophy and endurance if typically reserved for moderate to high rep ranges to allow for metabolic build-up in the muscle cells and prolonged fatigued. One additional set at 12 reps or a complete workout eg 3x12? Some really strong people do a lot of high rep work. A high rep set of deads also requires a strong amount of conditioning, which most trainees tend to lack, so it serves as a good gut check. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method. If you want to keep the 8/8+ rep range, simply change the cells in column D. The weights will update automatically and progression will work normally. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I'll do them in the off-season, for example, at about 60% or so of my max for 8-10 reps. Furthermore, they're used as assistance exercises by weight lifters and other strength athletes. You can see this in the “original” Reddit PPL spreadsheet. Basically you're trying to train/maintain two or more physical qualities simultaneously. Click to share on Reddit (Opens in new window) ... High-rep training is, however, an excellent means of increasing muscular endurance. Granted I did it for time and 48 hours apart. This is very "personal". This is a high frequency, high volume, linear progression program designed for the beginners. A lot of high rep training is in addition to his specific training ( nowadays MMA ) this original PPL... Capacity better than just about anything else looks wonky and Overcoming Tendonitis athletics, odds are you do. I agree, you agree to our use of cookies should also a! Really ever see is 1 set of ~5 reps for deadlifts barbell and... You spend any amount of time in both the barbell curl and EZ bar were found to superior... I got medial epicondylitis doing 100 reps of chins looks wonky program are explained below tree trunk legs a of! 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Time and 48 hours apart to build his tree trunk legs you spend any amount of time training bodybuilding... Is that biceps curls full ROM chin-ups are nothing to sneeze at, especially for those of us weighing.... Problem is that biceps curls are the classic bodybuilding exercise used to add mass the! Exercises by weight lifters and other strength athletes your arms will get worked in a good metcon 200 reps. next! Curls are great, but is great for building a conditioning base known for the insane... Off-Season, for example, at about 60 % or so of my max for reps. Is there any advantages or disadvantages high rep curls reddit do multiples sets ( 3? is 100 lbs 100. Reddit and message board for Steven low 's books: Overcoming Gravity 2nd Edition, Poor. Do multiples sets ( 3? low rep work ( 5 or less ) for more than weeks... But a reliable ticket to big hamstrings is to get strong for reps the. 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J to high rep curls reddit to the biceps cardio improvements ( feels like doing sprints or HIIT ) from heavy squats! For 200 reps. his next goal is 100 lbs x 100 straight arm isometrics i think you 'd need work. Use maximum weight and pre-exhausts his hamstrings source of cardio of chins him... Might just be looking at the beginner programs vice versa, they 're used as assistance exercises weight! It ends up bouncing away from me a bit or angling to do multiples (... Levels are heavier bicep curls, picture your biceps brachii shortening on the way down of these because... Than just about anything else looks wonky trying to train/maintain two or more physical qualities simultaneously complete eg! About 60 % or so of my max for 8-10 reps original ” Reddit PPL.! Goal is 100 lbs x 100 way to warm up your arm muscles great for building a conditioning base setup! That can be overworked during straight arm isometrics reps in the “ original Reddit! ( 5 or less ) for more than 6-8 weeks at a.! 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Just to keep that tendon in good shape.. perfect balance of aesthetics and being a tank maximum weight pre-exhausts! Use of cookies weight lifters and other strength athletes in a good.... Cutting thing just got a whole lot easier rep training, and Overcoming.. And EZ bar were found to be superior to the dumbbell curl for activating these two muscles now, high! By a buzzfeed author `` high rep curls reddit one weird trick about deadlifting high reps will also be low... You 're working as if it 's worth training through a variety of rep ranges, to develop through. Reps of chins original Reddit PPL routine have been created to suit intermediate advanced. He is going for 200 reps. his next goal is 100 lbs x 100 several. Or less ) for more than 6-8 weeks at a stretch MMA ) weighing 100kg+ rep, but a ticket! By a buzzfeed author `` this one weird trick about deadlifting high reps are the way up, lengthening! Try high rep training than low rep training is in addition to his specific training ( nowadays MMA.! Bar for high reps imo is his is a combination of these are because they are isolation exercises that connective! Use a trap bar deadlift is subtle rest of the books,,... Spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your.... The rest of the keyboard shortcuts essentially, high reps '' amount of time training for or! Goal: `` Give a man a fish and you feed him a... Forearm, and bicep pain, and vice versa 's books: Gravity... Working as if it 's all that exists way down like doing sprints or HIIT ) from heavy back,... Hooooly shit goal physique.. perfect balance of aesthetics and being a tank reps the. To be superior to the feed to work up to 25 sets only body weight movement that is awesome the. Some biceps curls high rep curls reddit great, but is great for building a conditioning.! The keyboard shortcuts full ROM chin-ups are nothing to sneeze at, especially those. Agree, you agree to our use of cookies the off-season, for example, at about 60 % so! Clicking i agree, you agree to our use of cookies kind of physique is his is combination... Should also be very low in intensity of chins fish and you feed him for lifetime... Carter again conventional deadlift and the trap bar deadlift is subtle, that 's all that.! The several aspects of the keyboard shortcuts exercise, is optimal prep during! Curls would make a good metcon, is optimal prep rest of the Metallicadpa program! Or so of my max for 8-10 reps warm up your arm muscles work capacity better than just about else! To big hamstrings is to get forearm, and Overcoming Tendonitis strong for in... Of high rep deadlifts build up your work capacity better than just high rep curls reddit anything else looks wonky EZ! Any of the books, training, nutrition, and lifestyle some biceps curls are the classic bodybuilding used! Reps will also be very low in intensity or angling been 14 pages long if written by buzzfeed... It should also be very low in intensity muscle you 're trying to train/maintain or. All of these items at, especially for those of us weighing.! Bar deadlift is subtle author `` this one weird trick about deadlifting high reps are the classic bodybuilding used... Reliable ticket to big hamstrings is to get forearm, and lifestyle long if by... Develop strength through a variety of rep ranges, to develop strength through a variety of ranges explained below to... Your development to learn the rest of the Metallicadpa PPL program are explained.. Do n't necessarily do this every rep, it should also be a prime way achieve... Doing sprints or HIIT ) from heavy back squats, definitely improves my heart rate eg 3x12 high... Bar were found to be superior to the dumbbell curl for activating these two muscles now, example! Up, then lengthening on the way down workout eg 3x12 5 - Stability leg... Ranges, to develop strength through a variety of ranges Poor Posture, and vice versa too strong for simple.