Wednesday, September 19, 2012

Addendum to yesterdays post about high rep work.....

I received this e-mail this morning.........

So I've been following a lot of your writings recently regarding some high rep work, not to mention your book which has tons of great info in there. Anyway, a quick anecdote: my shoulders had been hurting a lot after overhead pressing. Kind of a tendonitis hurt rather than muscle pain or nerve bullshit or whatever. So one day, after pressing I picked up a pair of ten pound dumbbells and busted out a set of like 40 reps and I'll be damned if the pain almost instantly completely stopped. So for the next several weeks I've been busting out high rep sets for any joints that hurt and it fucking works! No more shaky arms (not in the good way, anyway) after training. If left to my own devices, I probably would have fucked around for months just hurting myself worse and worse. So thanks a lot man, if it wasn't for some of your random dropping of knowledge I'd still be hurting.

Thanks,
Russ



So if you have been having some particular joint or muscular pain for certain areas, chronically, find an easy movement that you can do to get the ultra high reps in for it.  The key here is to stay LIGHT.  You are not using these sets for progressive overload.  You are using them to flush insane amounts of blood through the tissue for healing, prehab, and hypertrophy.  The mental toughness required to keep going also isn't exactly a bad thing to teach you.  

While I am a firm believer in progressive overload on the big stuff, the small stuff can be used quite effectively with light reps and high rep sets.  Use your big movements for what they are intended for.  Moving weight through space.  Everything else should be about making the muscles work.  The lighter you go from a loading progression on those movements, the more apt you are to make the muscles work rather than move the weight.  This means you will utilize the movements far more effectively for the muscles intended.  

This is smart training.  

Don't be a dumbass.    

  

20 comments:

  1. First time poster and I have to say I am so glad I came across your website as it has provide me with a heap of information and motivation.
    I did a search but couldn't find the answer.. My question is, what is actually the definition of high rep work, I mean is it 1x100 or say 3-4x25-30. The reason I ask is that I am trying find some other exercises to program in for high reps. Also I have had issues with my shoulders for years (surgeries etc) and am very interested in your explanation of allowing more blood through muscles and joints to promote healing (as well as building muscle)through high rep work and I am wondering what lifts you would do for shoulder high rep work. Thanks again

    ReplyDelete
    Replies
    1. 4x25-50 high rep work

      1x100+ ultra high rep work

      Blood heals, and the more of it you push through an area, the less inflammation it is going to have. I also think for the smaller muscles that don't get a lot of work because heavy loads transfer so much to the prime movers, they are finally able to get more direct work, thus fixing lacking muscle groups.

      All just what I'm thinking goes on. I'm sure the mental masturbation crowd will argue about the merits of what I think is happening here. Either way, it works.

      Delete
  2. Im really diggin these lighter small sessions too. I've found that the higher reps can highlight weak points I have, which is good for pre-hab, as it lets me know what to add in to my routine.

    ReplyDelete
  3. I notice this in a big way squatting. I seem to have a real issue with straining my groin doing heavy sets for squats, it will bug me for days after. But throw 150 or so on and do high reps, and it really helps.

    ReplyDelete
  4. http://www.youtube.com/watch?v=ZyVY7pSsxN8&feature=relmfu

    ReplyDelete
  5. what about shrugs like normal and kelso shrugs would you advice to go hi reps there? i know it is heavy as shit doing shrugs and upright rows for +30 reps with only the barr and good contraction....

    cu

    ReplyDelete
    Replies
    1. Stay light on em and do 50-100+. LIGHT.

      Delete
  6. Did a 100 rep set of tricep pushdowns last night for shits and giggles. Elbow is feeling mighty fine.

    ReplyDelete
  7. I started doing multiple sets of 20 on a lot of exercises and also started incorporating 50 rep sets into my training about 4 months ago and feel great. I've also been getting comments that I look bigger lately. I'll definitely be sticking to "lighter weights" and more reps from here on out. Blood flow / the pump = good.

    ReplyDelete
  8. I'm a severe lightweight, but I've had my shoulder acting up with a chronic tendonitis sort of thing for the past week after doing my total body day and then doing some volunteer work. Definitely gonna try this out tonight to see if I can fix up my shoulder; just wanted to say thanks man.

    ReplyDelete
  9. Standing calf raises in bare feet for high reps are awesome too, especially as you get older and prone to achilles problems.

    ReplyDelete
  10. Hey Paul. Lately I have been getting a sharp pain around my left knee, mostly on the inner side when stretching my quad after a workout or any kind of flexion past parallel. During walking and jogging its fine. But it does seem to click more then my right knee.

    I was wondering if you think if backing off weighted squats would be a good idea and try doing air squats for 100 reps would help treat the issue? Thanks!

    ReplyDelete
    Replies
    1. no clue. you'd just have to try it and see.

      Delete
  11. Could you do a separate day for all your high rep work ? Say if I train on a 2 day/week routine, I would do a mid week day where I'd do biceps, triceps, shoulders. 50-100 reps, done quickly , nothing cns intensive.

    ReplyDelete
  12. Could you do a separate day for all your high rep work ? Say if I train on a 2 day/week routine, I would do a mid week day where I'd do biceps, triceps, shoulders. 50-100 reps, done quickly , nothing cns intensive.

    ReplyDelete
    Replies
    1. Would you recommend trying some power shrugs for low reps to improve traps or just stuck with the 50-100 rep shrugs/karwoski rows? ( I already dead and rack dead, just not totally happy with my traps)

      Delete