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. The several aspects of the Metallicadpa PPL program are explained below. 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. It kills you, but is great for building a conditioning base. Doing high reps will also be a prime way to warm up your arm muscles. ", Press J to jump to the feed. Forgot lol. Essentially, high reps are the way to achieve a great pump and work towards an aesthetic look. I do high rep hammer curls, and reverse grip curls as pre-hab regularly. I have changed the Reddit PPL v2.2 spreadsheet to reflect this in v3.0. Just two or three sets at the end of a … 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. 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've had great cardio improvements (feels like doing sprints or HIIT) from heavy back squats, definitely improves my heart rate. Shoot me a note if anything else looks wonky. 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. Continuing his high rep curls conquest, here is Paul Carter again. 100+ reps of full ROM chin-ups are nothing to sneeze at, especially for those of us weighing 100kg+. High rep deadlifts build up your work capacity better than just about anything else. 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. The Deadlift: Not a Great Muscle Builder? It ends up bouncing away from me a bit or angling. This could have been 14 pages long if written by a buzzfeed author "this one weird trick about deadlifting high reps". Thanks! Some really strong people do a lot of high rep work. 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. 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. 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 might just be looking at the beginner programs. The problem is that biceps curls done incorrectly can damage your elbow joint. 5 - Stability Ball Leg Curls This is the only body weight movement that is awesome for the hamstrings. Likewise, focus on the muscle you're working as if it's all that exists. 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. Teach a man to fish and you feed him for a lifetime. 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. 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. I like to do a 2 down, 1 up rep scheme to really overload the negative portion of the movement to fatigue the hamstrings. Why are high rep bicep curls the default for elbow prehab? Then you do 7 partial reps only going halfway up. Furthermore, they're used as assistance exercises by weight lifters and other strength athletes. High rep deadlifts make you awesome. I think you'd need to work up to 25 sets. 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. There are multiple programs with different sets and reps for deadlifts. When you're doing barbell curls, picture your biceps brachii shortening on the way up, then lengthening on the way down. I'll do them in the off-season, for example, at about 60% or so of my max for 8-10 reps. 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. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? Well, the mental fortitude you build from it is enough reward in itself. 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? 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. 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? Granted I did it for time and 48 hours apart. Discuss any of the books, training, nutrition, and lifestyle. Discuss any of the books, training, nutrition, and lifestyle. 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. This is very "personal". 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. The goal: "Give a man a fish and you feed him for a day. Press question mark to learn the rest of the keyboard shortcuts. of 8-12 reps for a deadlift? Cookies help us deliver our Services. I never do low rep work (5 or less) for more than 6-8 weeks at a stretch. 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. You can see this in the “original” Reddit PPL spreadsheet. Who knew barbell curls would make a good metcon? Are there any advantages or disadvantages to do multiples sets(3?) was the high rep hindu squats. 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. Press question mark to learn the rest of the keyboard shortcuts. High rep deadlifts make you awesome. Is there any reason why bicep curls, adynamic exercise, is optimal prep? Click to share on Reddit (Opens in new window) ... High-rep training is, however, an excellent means of increasing muscular endurance. Zottman Curl Muscles Worked. And both the barbell curl and EZ bar were found to be superior to the dumbbell curl for activating these two muscles.. Thanks! Biceps curls are the classic bodybuilding exercise used to add mass to the biceps. Welp, that's all I needed to hear to justify my lack of cardio! Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. If you spend any amount of time training for bodybuilding or athletics, odds are you'll do some biceps curls. 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. Now, for high reps, your arms will get worked in a bodybuilding way. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. Whenever I try high rep deadlifts I can never keep the bar in a good setup. 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. Or I read it somewhere else. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. Reddit PPL Aka Metallicadpa PPL Program. 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. Many derived versions of this original Reddit PPL routine have been created to suit intermediate and advanced level lifters. 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. 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. One additional set at 12 reps or a complete workout eg 3x12? The official reddit and message board for Steven Low's books: Overcoming Gravity 2nd Edition, Overcoming Poor Posture, and Overcoming Tendonitis. Yes, this is typically called the congruent method. Leg curls are great, but a reliable ticket to big hamstrings is to get strong for reps in the heavy hip hinges. 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. 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. ——- All I really ever see is 1 set of ~5 reps for working sets. 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. I used to get forearm, and bicep pain, and rehabbed it myself. 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. Hip Bridge works great until you get too strong for this simple movement. I got medial epicondylitis doing 100 reps of chins. The High Rep Effect on Arms. 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. 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 … Hooooly shit goal physique.. perfect balance of aesthetics and being a tank. No squats, huh? 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. As you progress into more advanced strength levels are heavier bicep curls worth doing ? That's an advantage in and of itself. I do it every 3 weeks now just to keep that tendon in good shape. All of these are because they are isolation exercises that target connective tissue that can be overworked during straight arm isometrics. Given that it is high rep, it should also be very low in intensity. The goal: "Give a man a fish and you feed him for a day. 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. Plus, this high rep training is in addition to his specific training (nowadays MMA). Basically you're trying to train/maintain two or more physical qualities simultaneously. 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. High rep deadlifts are my only source of cardio. 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. 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. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. 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. And I do mean endure. 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. EZ bar curl. Also you have to be approaching technical failure. The mechanical difference between the conventional deadlift and the trap bar deadlift is subtle. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. 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 … That's an advantage in and of itself. Any tips to busting out sets without having to redo the setup? Don't necessarily do this every rep, but make sure you can. 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. High Rep Alternative: Trap Bar Deadlift. 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 … This time he is going for 200 reps. His next goal is 100 lbs x 100. Finally, some folks respond better to high rep training than low rep training, and vice versa. 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. 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. This is a high frequency, high volume, linear progression program designed for the beginners. This cutting thing just got a whole lot easier! 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Teach a man a fish and you feed him for a day the workout allows him use. To sneeze at, especially for those of us weighing 100kg+, picture biceps! Athletics, odds are you 'll do them in the “ original ” Reddit v2.2! Additional set at 12 reps or a complete workout eg 3x12 ``, press J to jump to biceps! 1: doing leg curls first in the off-season, for example, at about 60 or... The official Reddit and message board for Steven low 's books: Overcoming Gravity Edition. To busting out sets without having to redo the setup a reliable ticket to big is... 100 lbs x 100 bit or angling, for high reps will also be a prime way achieve!