[Bassplayer1]

Hi,

I'm new to this forum.

I was wondering, instead of doing approximately 10 reps of most of the exercises like I was doing, can I still build muscle if I do like 20 or more reps of each set . If I put on enough weight to where I will work to muscle exhaustion after 20 reps and repeat this for 3-4 sets, can I still Build muscle?

I would appreciate your feedback on this. For medical reasons, I might have to lift a lower weight, but was hoping with higher reps that I could still build muscle.. I don't want to burn muscle either.. just sculpt and hopefully build more.. even if it takes longer?

Thanks for any truthful comments you can provide.

LF

[maxpower15]

maybe a little, especially if you're just starting out, but nothing significant. Why do you want to do so many reps?

[Bassplayer1]

Thanks Maxpower15. I edited my post so it doesn't give the wrong idea.. I'm not really just starting out training. I was working out at around 10 reps per exercise for 3-4 sets..

I wonder if I double up on the reps.. with lighter weights, but still heavy enough that I can't do a single more rep at around 20... maybe it would still be effective at building muscle, just might take longer? If for some reason, this might result in burning the muscle, I wouldn't do it though.. That's what I'm trying to find out. It's for medical reasons that I need to go to a lower weight.

If anyone has any experience with working with higher reps, not just when they first started training, I'd like to know if they were still able to build muscle? or what happened for them..

Thanks.

LF

[Caleb56]

Cant believe no one answered this person. Just lower the weight and focus more on form go down very slow , push up, tense muscles for 3 seconds and repeat. 3-4 sets of 10 works best.

[maxpower15]

well if its because of injury or some other medical reason then I'd actually say to go with the higher reps and shoot for a greater length of time under tension. You can alter the intensity with tempo rather then weight.

[Andre the giant]

High reps low weight doesn't do anything really...it's a common misconception among gym-goers. Everyone has an opinion an a asshole though. But those with experience will always tell you 3 to 4 sets of 10 with quality form until failure gets 'er done.

[maxpower15]

things change when previous injury is involved and with females, which I assume the OP is, considering this is the female section.

[Bassplayer1]

Thanks for your replies. I will try and do the reps slower and tighten the muscles more at the end of the rep and hopefully still be able to build (or at least maintain while the injuries heal).

Thanks again.

[Athlete]

out of curiositiy bassplayer, do you mind mentioning your health issue? Because depending on what it is may determine what kinda workout routine you should be following. Oh and a good rule of thumb - 12-20 reps=muscular endurance 8-12=muscular strength and hypertrophy (muscle size) and 1-8= maximum strength. This is just rule of thumb and is backed by the ACSM.

[Bassplayer1]

Hi,

I'm a musician and I sometimes end up getting tendonitis of the elbow from the repetitive movement of strumming and playing.. I wear a wrap when I'm practicing and try to wear this when lifting weights also.. I also try to really stretch before and after working out.

Sometimes, my right knee will have inflammation from an old cartilage tear from a car wreck... When that flares up, I have to lower the weight on my leg extensions and presses..

It's mostly things like that.. I was just wondering if I worked out with slightly higher reps -- and just move more slowly and really squeeze the muscles more at the end of the rep that maybe I could get similar benefits working with somewhat lighter weights?

I have to be careful when working the lower back too.. I had a bulged disk from that car wreck..and another time, I kept adding more and more weights to the row exercises and I really fouled up my back for a while then too.. I think that was a muscle tear from adding too much weight too quickly though..

I've been training with weights on and off for over 20 years and REALLY REALLY want to get back in shape again.. I'm still fairly strong, but definitely would love to lose like 20 pounds at least and at the same time, build strength and more muscle. I want to keep getting stronger, and yet leaner at the same time in other words ; )

Gwen

(looking for a female work-out partner in the Middle Tennesse Area)

[Athlete]

yea higher reps and less weight may take some of the stress off the issue. Following by the book id say go get a physicians clearance before getting back in the gym. He/She will be able to tell you if your only making it worse and prescribe what you should do for it. For weight loss you should stick to low impact activities like the olyptical to keep the knee from flaming up. For fat burning purposes you should keep your heart rate at aprox. 60% max. To find that out do the following: 220 - age = mhr. MHR x .6 = target heart rate. An example of this would be lets say your 30 yr old. So....
1. 220 - 30 = 190 (MHR)
2. 190 x 60% = 114 (THR)

Thus, a 30 yr old (Male or female) should work out at a pace were their HR is roughly 114 BPM. If a pedometer is unavailable work at a pace were breathing is not strained. You should be able to carry a conversation while doing cardio to burn fat sufficiently.

[Bassplayer1]

Thanks Athlete. I've been back in the gym now for a few months already.. I Have been working with the lighter weights/more reps. and hoping it will help me maintain strength, if not grow more muscle. I Have been working out on the stationary bike up to 15 miles at a time.. sometimes in all-out bursts -- the knee has held up o.k. I have to monitor the knee and feet for pain though.. I have already discussed this with orthopedists and the podiatrist.. There is a cardio monitoring system on the bikes too.. I do pretty well on those and sweat a lot too.. I don't ever feel dizzy or whatever.. I've been doing this for a few months now..

Actually, believe it or not... my interest in body building began over 35 years ago ; ) I started ordering body building magazines and training information when I was 10 years old.

I have weight trained with a competitive bodybuilder in the past and began training with her well over 20 years ago... I am familiar with training with weights, but now, it's just a matter of readjusting my WAY of training and finding the best way to train an older body.. I also lost muscle after the car wreck and want to rebuild my strength.. The wreck was over 6 years ago, but I have steadily been working out since then up until a couple of years ago..

In the last several months, I have taken to the gym again with a newfound seriousness about rebuilding even though I am older -- I can still benchpress well over 100 pounds though if I want to, but that doesn't treat my tendonitis too kindly.. if I do the heavier weights too much.. I am adjusting the way I train my body now.. for best results, yet trying to be kinder to the joints, etc.. I'm wondering what could work best for this situation.. I guess little by little, I'm finding out on my own too.. the more I train this way.. but was wondering what other people's experience might be with this?

In the past, if my tendonitis on one arm flared up, I would just work the other arm with dumbbells.. I try to work whatever I can without re-injuring anything.. in other words ; )

Are there many older people here who train?

G
(female over 30)

[Athlete]

hey bass, check your messages

[Bassplayer1]

hey Athlete

I was just looking for a work-out partner.. I don't have the extra money to pay someone to train me.. Besides, I know what i need to do to build muscle.. I could be a personal trainer myself.

I was just trying to find a work-out partner in the area..


thanks anyway..