Post: #1

In general, I am one to separate exercises done with high repetition and low weights from those done for maximal strength (high weights and low reps). This is mainly for two reasons: The first is because, when training novices don’t know proper form, I prefer to have these people reduce their repetitions to avoid risk of injury. The second reason, which I apply both to trainees and myself, is simply due to the fact that most people have jobs, school, family or some combination of all three of these, they are not capable of spending multiple hours a day in training.

With all of that being said, there is a place for increasing repetitions of in your arsenal of weightlifting knowledge and tricks. More specifically, there are three reasons that I am aware of, and if there are any more, do inform me:

1. Increasing Muscular Stamina

This is the use of increasing repetitions that you are most likely familiar with: doing more repetitions to increase your capability of doing even more repetitions. To be more accurate, increasing the amount of repetitions done will cause a build-up of lactic acid that the body will gradually become more tolerant to. This, combined with the build-up of “slow-burning” red oxidative muscles (As discussed in a previous article), will increase muscular endurance—which is to say, the amount of time that the muscle being used can be exerted to some degree. Increasing muscular endurance will increase the amount of time that any muscular exertion will last, from the lightest exertion to the maximum.

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To accomplish this, you can use weights, but I find that doing bodyweight exercises like push-ups and bridges, as well as martial arts practice, works sufficiently for purposes of muscular endurance. However, weights can be used in high repetitions for purposes of strength and mass training, and this is where the odd-seeming title comes from:

2. “Greasing The Groove”

Greasing the groove is, essentially, doing repeated repetitions of lifts to increase strength in the long term. In the words of Pavel Tsatsouline, “As your grandmother should have told you, if you want to increase your ability to do something, you ought to do a lot of that.” The mechanism of this can be done exactly like the first subheading, but I think you’ll find that doing multiple sets of your one-rep maximum weight is going to result in, at best, rapidly deteriorating form and crippling injury at worst. You could decrease the amount of weight done, but that sort of defeats the purpose of building pure strength, which “greasing the groove” can do (increasing and decreasing weight will be discussed in the next and final subheading).

Greasing the groove is a variant technique that you can do to increase the amount of repetitions of your “one rep maximum” (and yes, I understand the paradox of that statement), and it is a technique that actual professional weightlifters use—both Olympic style and powerlifting style.

This technique involves doing a high-weight low rep routine as is typical for strength training, but increasing the number of sets, rather than the amount of repetitions within sets. To begin, get up fairly early in the morning, and after getting some breakfast in your stomach, do a few heavy lifts—no more than 2-3 sets of 2-3 reps. Then go relax for a bit,  and when you’re up to it, do a few more lifts—again a few sets of 1-2 reps. Then eat lunch, wait a few more hours, and then—you guessed it—do a few more lifts.  And that is all. As you can see, this routine organizes itself very well around the eating of three square meals a day; I’m not really a fan of that “grazing cow, six meals a day” stuff.

Thus, throughout the day, you will have done 18-24 repetitions of your one rep maximum, or a weight pretty close to it. And that’s nothing to sneeze at. The problem with this method is, of course, that you need to set aside your whole day to utilize it, and this is not practical for most people. Still, as it is a legitimate technique utilized by people whose trade it is to lift heavy things over their head, it is worth knowing. Perhaps you can do a truncated version of it—do a few sets, take a break for 10-20 minutes, and then another set to call it a day.

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3. Increase Size And Strength Through Gradual Decreases

While this technique is hindered by a lack of a catchy name, it is a useful one for those who want to build both strength and a statuesque physique: Referencing the works of Pavel Tsatsouline again, his Power to the People book refers to incidences of Spetsnaz commanders in Afghanistan having so-called “Hollywood Units” of hulking, chiseled muscle men to satisfy the inspectors from Moscow. These men trained to be both big and physically capable by—again—increasing their repetitions. But in a different way then the second subheading here:

Begin with one set of your one rep maximum, with no more than 2-3 reps. Then drop 5 pounds and do another set of 2-3 reps. Then drop another 5 pounds. And another, and so on and so forth. You can literally do this exercise until you’re just lifting the bar. With this technique, you will be training your one rep max, as well as doing a massive amount of repetitions, developing both size and strength.

The downside to this technique is, again, that it basically kills your entire day. But if it was good enough to satisfy Moscow Center, it should be good enough for you should you choose to use it.

In conclusion, I must admit I only do the first of these techniques for bodyweight exercises. However, as numerous professional lifters swear by these tactics, and they require literally no training once you’ve learned proper form and technique, you might want to try them out.

Read More: How To Train Your Body For Strength Versus Endurance

Posted on Sun, 05 Jun 2016 19:00:00 +0000 at http://www.returnofkings.com/88096/3-way...ur-routine
Comments: http://www.returnofkings.com/88096/3-way...ne#respond

Post: #2

Wait... How do you do 3 repetitions with your one rep maximum?

Post: #3

Paging Hannibal, or some of the other guys in the lifting thread that I am blanking on (sorry fellas). Need a ruling from the judges.

Post: #4

(06-05-2016 02:05 PM)RexImperator Wrote:  Wait... How do you do 3 repetitions with your one rep maximum?

You don't.

What this article (and Pavel, by extension) calls "greasing the groove" isn't precisely what Olympic lifters do.

Post: #5

(06-05-2016 02:05 PM)RexImperator Wrote:  Wait... How do you do 3 repetitions with your one rep maximum?

I can usually do sets of 5 with my one-rep-max if I swim 20k to warm-up thoroughly.

Post: #6

Takes me 25k.

Post: #7

I'd recommend a variation on the above recommended 'drop weight and do the same number of reps'.

Drop 10% per set and do 1-2 more reps. Do 3 sets.

This is "reverse pyramid training", and what Martin Berkhan at leangains promotes for guys that are trying to both gain muscle and lose fat at the same time; though the type of exercises you are doing is also integral to the plan. He didn't invent it. He just recommends it.

I like it, overall. See the relevant Reddit for workout plans and other links. One good thing about it is that you will be in and out of the gym in about 45 minutes or less doing three exercises per day in a three day rotation.

Keep in mind what you are trying to accomplish. Are you trying to be the strongest guy out there? No. And to be honest, as long as you aren't on gear, the long term difference in strength that you will gain from some type of extended all day lifting routine, or extreme variations at one end of the volume/resistance scale or the other, and what you can accomplish in 45 minutes 3x per week with something like a reverse pyramid plan that engages both higher resistance and higher volume, will be inconsequential.

Are you trying to accomplish the best body composition? Yes. Are you trying to do it in as little daily time as possible? Yes. You don't want or need to lift all day to get good body composition and strength.

Though, also don't skip the deadlifts.

Real progress takes integrating movements like these and squats into your routine. Once you start, you won't go back. Now, I don't feel like I've worked out unless I've done 2-3 sets of a movement like this. Simply, they feel like they engage your anaerobic system like nothing else. Other exercises feel like I'm 'working out around my body' instead of fully engaging it, if that makes sense.

Post: #8

Muscular endurance is sort of a catch all term. Doesn't mean a whole hell of a lot on it's own.

Is it pedaling a bike ten miles? Is it swimming three miles? Is it lifting a weight more than twenty times? Who knows? There's a big difference between 100 pushups in one set and 15 reps of 315 on the bench. Both are classified as "endurance", only one will get you big as shit.

The idea of saying "well that's just endurance" really limited me the first couple years when I started lifting. I'd just lift heavier and heavier, then I'd get injured, stall out or get bored. There's value in pushing over five reps. You're less likely to get injured and you build a lot more size.

Greasing the groove's technical term is synaptic facilitation. You're basically getting better nervous system control through practicing the movement.

You aren't getting any bigger, you're just getting better at telling your existing muscle to do something. If you go to your basement every other morning and do three or four reps of cleans and then bump the weight up after a couple months, yeah you're going to get really good at cleans.

You can do it with bodyweight shit like pistols and one armed pushups (like The Naked Warrior also by Pavel Tsatsouline) and this makes the technique a bit more doable, but most folks still won't hit the deck every two hours to do pushups.

The last thing I'm guessing you are referring to "The Bear" protocol from the same book, Power to the People. Pavel's idea of this was to lift 5 reps at 90% (or whatever), then drop the weight 10 percent and do another five reps after a five minute rest. Then you drop the weight another 10% and crank out as many sets of five as you can every minute.

Frankly, it's fucking dangerous to do that with something like the deadlift. I did a fair bit of research before trying it and I found out (unsurprisingly) that most folks who attempt this end up with actual back problems after only a couple sessions. I did it for a few sessions before deciding that it was a retarded idea and I'm glad I stopped when I did.

It's also dangerous to recommend it with something like a clean and jerk or a snatch. You don't want to do a technical movement under duress, it's a real quick way to eat a barbell and end up in the hospital.

Honestly, if I had to compete for a weightlifting competition, I'd start crushing highbar squats four times a week and alternate between snatches, clean and jerks, overhead presses, and maybe something stupid like one armed dumbbell snatches.

Post: #9

The title is also kind of a misnomer too.

"High rep" lifting generally applies to lifting styles that do more than 10 reps a set.

What you're describing in GTG is high frequency lifting and with the drop set protocol, high volume lifting. Not high rep.