Do you have to lift heavier to gain muscle?

[Anonymous]

Like after a while do you have to put on heavier weights? or can u just do more reps and more sets?

[redeyemindtricks]

Yes. Ever seen marathon runners? That's the physique ultimately associated with "high reps, lower intensity". Stringy, sinewy type 2 muscle fibers. Not sexy.

ALTHOUGH...

You should probably do at least 1 workout per month of VERY slow reps.
Like, 30-40 second reps, 3-6 reps per set.
No typo... 30-40 second reps.
15-20 sec up, 15-20 sec down.
Do these with whatever weight is yr 3-6 rep max FOR THESE reps, which will totally be sissy girly light weight (esp if you do a third set for the same bodypart).

The super slow reps actually build a specific type of muscle fiber that's under-addressed by traditional rep speeds.

Also -- because you spend so long at every conceivable point in the range of motion -- you'll identify any potential injury points long, long before they get the chance to actually become injuries.

Finally, the super slow reps stimulate the growth and repair of connective tissue (ligaments, tendons etc).

These last 2 points are important flr everyone, but especially for anyone using anabolic drugs.

[Opethgirl09]

Either. But when it starts getting easy that means you either need to increase weight or reps.

[Jon_Gre_g]

Agreed. I usually lift to failure- omg Opeth you have a nice bod... How do I look like that? Do I need to take roids?

[G-Daz]

Sort of. This question isn't that easy to address in a few words. There are fast and slow twitch muscles. Compare a marathon runner to a sprinter. The marathon runner will look like bone and skin vs the sprinter.

This is due to how the body works. The goal of exercise is to maximise growth hormone release. You do this by not working out till exhaustion. I'd advice to never do that if you want to gain muscle. Go up in weight slowly. Keep within a range of 7 to 13 reps maximum. This is the scientifically defined range to maximise hgh. Do about 5 sets.

Now form is more important than weight. If you try to go as heavy as possible. .. you won't work out the muscles. You'll end up using your whole body to lift it rather than the targeted muscles. So for example if you're doing curls. Lift from the elbow

[BeerFarts]

Yes, you have to add more weight in order to avoid the plateau effect. Every 6 months or so, I switch up my routine to challenge my muscles. However, if you are comfortable at your current size, you can train to maintain by adopting the "more reps and more sets" routine at your current weight.

[AdamThomas]

Yeah, you should always be adding weight to the bar. For example I follow the 5/3/1 routine by Jim Wendler and the weights git up by 5lbs every 3 weeks on upper body lifts (bench press and overhead press) and 10lbs on lower body lifts (squat and deadlift).

[Anonymous]

Probably better to lift heavy weights to gain muscle. If you are trying to tone then reps and sets are best.

Really both though. I mean if you are just doing one rep then nah you ain't gaining shit. On the other hand if you aren't moving up in weight you probably aren't going to gain much either.

[jaketsu]

i dont work out, but I've heard it depends on what muscles you want to build. if you want volume you are good to go with heavy mass and few reps.
if you wanna build "stamina muscles" (dunno the word in english) you do lesser weigths with more reps

[warren18]

I don't think that there is a single right answer to this. I was always told to lift small and often ie. lower weight, higher rep, but I suppose it depends on your body type (ectomorph, mesomorph or endomorph) as to what what will work best for you.

[WeaponZero]

Linear Progression for hypertrophy. Yes, you need to stay within a specific rep range. That means weight should go up as your strength increases.

[ConsultantIsBack]

Lol yes, that's how it works
Go heavy, with perfect form ofc

Also the whole "do tons of reps for definition" is a stupid old myth.

[TonyRyan]

More reps and sets will get you definition. You also need more protein if trying to get bigger with heavier weights. Careful not to overdo it and tear a muscle or something.

[Polocrew]

Reps got nothing to do with it, You lift heavy eigther you cut or bulk because at bulk that's only possible way to increase muscles unless roids and at cut, you'd wanna save your muscles when getting rid of fat so.

[Hashirama]

Yeah man
gotta eat more to gain wait
if you eat the same amount of food everyday and do they same amount of cardio you won't really gain anything.

[nohomobrah]

Heavy weights = Mass