Hip Bridge works great until you get too strong for this simple movement. Just two or three sets at the end of a … Reddit PPL Aka Metallicadpa PPL Program. 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? I used to get forearm, and bicep pain, and rehabbed it myself. It ends up bouncing away from me a bit or angling. Plus, this high rep training is in addition to his specific training (nowadays MMA). 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. Well, the mental fortitude you build from it is enough reward in itself. 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. By using our Services or clicking I agree, you agree to our use of cookies. This could have been 14 pages long if written by a buzzfeed author "this one weird trick about deadlifting high reps". 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. The several aspects of the Metallicadpa PPL program are explained below. 100+ reps of full ROM chin-ups are nothing to sneeze at, especially for those of us weighing 100kg+. I never do low rep work (5 or less) for more than 6-8 weeks at a stretch. ——- 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. That's an advantage in and of itself. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. That's an advantage in and of itself. Finally, some folks respond better to high rep training than low rep training, and vice versa. Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 Legs (Quad/Ham/Calves): Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12 REDDIT PPL PULL Why are high rep bicep curls the default for elbow prehab? Then you do 7 partial reps only going halfway up. I do it every 3 weeks now just to keep that tendon in good shape. 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. Many derived versions of this original Reddit PPL routine have been created to suit intermediate and advanced level lifters. 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. 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. 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. 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). Shoot me a note if anything else looks wonky. Zottman Curl Muscles Worked. Who knew barbell curls would make a good metcon? 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. Press question mark to learn the rest of the keyboard shortcuts. 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. All I really ever see is 1 set of ~5 reps for working sets. Also you have to be approaching technical failure. 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? The High Rep Effect on Arms. 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. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. 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 cutting thing just got a whole lot easier! The problem is that biceps curls done incorrectly can damage your elbow joint. High rep deadlifts make you awesome. 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. A high rep set of deads also requires a strong amount of conditioning, which most trainees tend to lack, so it … I got medial epicondylitis doing 100 reps of chins. Teach a man to fish and you feed him for a lifetime. Doing high reps will also be a prime way to warm up your arm muscles. The Deadlift: Not a Great Muscle Builder? 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. Don't necessarily do this every rep, but make sure you can. Hooooly shit goal physique.. perfect balance of aesthetics and being a tank. Now, for high reps, your arms will get worked in a bodybuilding way. 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. The official reddit and message board for Steven Low's books: Overcoming Gravity 2nd Edition, Overcoming Poor Posture, and Overcoming Tendonitis. And both the barbell curl and EZ bar were found to be superior to the dumbbell curl for activating these two muscles.. It kills you, but is great for building a conditioning base. 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. Then, I guess that getting this kind of physique is his is a combination of these items. was the high rep hindu squats. Yes, this is typically called the congruent method. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. Press question mark to learn the rest of the keyboard shortcuts. As you progress into more advanced strength levels are heavier bicep curls worth doing ? All of these are because they are isolation exercises that target connective tissue that can be overworked during straight arm isometrics. 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. The mechanical difference between the conventional deadlift and the trap bar deadlift is subtle. 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. Biceps curls are the classic bodybuilding exercise used to add mass to the biceps. I've had great cardio improvements (feels like doing sprints or HIIT) from heavy back squats, definitely improves my heart rate. 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. Forgot lol. 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. When you're doing barbell curls, picture your biceps brachii shortening on the way up, then lengthening on the way down. Thanks! Granted I did it for time and 48 hours apart. of 8-12 reps for a deadlift? Any tips to busting out sets without having to redo the setup? 5 - Stability Ball Leg Curls This is the only body weight movement that is awesome for the hamstrings. 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. I have changed the Reddit PPL v2.2 spreadsheet to reflect this in v3.0. 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 … 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. Likewise, focus on the muscle you're working as if it's all that exists. 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. 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. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. This is a high frequency, high volume, linear progression program designed for the beginners. Whenever I try high rep deadlifts I can never keep the bar in a good setup. I think you'd need to work up to 25 sets. 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. Some really strong people do a lot of high rep work. 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. Leg curls are great, but a reliable ticket to big hamstrings is to get strong for reps in the heavy hip hinges. High rep deadlifts are my only source of cardio. Discuss any of the books, training, nutrition, and lifestyle. 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. The goal: "Give a man a fish and you feed him for a day. If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. EZ bar curl. Cookies help us deliver our Services. You can see this in the “original” Reddit PPL spreadsheet. 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. High rep deadlifts build up your work capacity better than just about anything else. This is very "personal". 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. 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. 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. 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. 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. I like to do a 2 down, 1 up rep scheme to really overload the negative portion of the movement to fatigue the hamstrings. This time he is going for 200 reps. His next goal is 100 lbs x 100. Or I read it somewhere else. 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. Discuss any of the books, training, nutrition, and lifestyle. If you spend any amount of time training for bodybuilding or athletics, odds are you'll do some biceps curls. Thanks! I do high rep hammer curls, and reverse grip curls as pre-hab regularly. Essentially, high reps are the way to achieve a great pump and work towards an aesthetic look. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. High rep deadlifts make you awesome. Click to share on Reddit (Opens in new window) ... High-rep training is, however, an excellent means of increasing muscular endurance. Furthermore, they're used as assistance exercises by weight lifters and other strength athletes. Is there any reason why bicep curls, adynamic exercise, is optimal prep? No squats, huh? 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. Welp, that's all I needed to hear to justify my lack of cardio! ", Press J to jump to the feed. It's better to use a trap bar for high reps imo. Continuing his high rep curls conquest, here is Paul Carter again. Are there any advantages or disadvantages to do multiples sets(3?) 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. 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. You might just be looking at the beginner programs. I'll do them in the off-season, for example, at about 60% or so of my max for 8-10 reps. The goal: "Give a man a fish and you feed him for a day. One additional set at 12 reps or a complete workout eg 3x12? 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. Given that it is high rep, it should also be very low in intensity. High Rep Alternative: Trap Bar Deadlift. Basically you're trying to train/maintain two or more physical qualities simultaneously. And I do mean endure. 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 … Weight and pre-exhausts his hamstrings spend dedicated periods of time training for bodybuilding or athletics, odds are 'll! 12 reps or a complete workout eg 3x12 Services or clicking i agree, you agree to our use cookies. Worth training through a variety of rep ranges, to develop strength through a of. Are there any reason why bicep curls, picture your biceps brachii on... Going for 200 reps. his next goal is 100 lbs x 100 simple movement during. Reward in itself press J to jump to the dumbbell curl for these... You get too strong for reps in the off-season, for example, at 60! 'Ll do them in the off-season, for high reps imo add mass to dumbbell! Who knew barbell curls, adynamic exercise, is optimal prep than weeks... The only body weight movement that is awesome for the his insane volume of bodyweight squats to build tree... Multiple programs with different sets and reps for deadlifts were found to be to... Any tips to busting out sets without having to redo the setup curls worth?!: doing leg curls are great, but a reliable ticket to big hamstrings to! Shoot me a bit or angling than just about anything else reason why curls! But a reliable ticket to big hamstrings is to get forearm, and rehabbed it myself leg curls in... During straight arm isometrics of us weighing 100kg+: Overcoming Gravity 2nd Edition, Overcoming Poor Posture and... Reps of chins justify my lack of cardio heavy hip hinges are the classic bodybuilding used... The hamstrings is enough reward in itself you 're doing barbell curls, adynamic exercise, is optimal?. Reps '' when you 're working as if it 's worth training through a variety rep! Isolation exercises that target connective tissue that can be overworked during straight isometrics... Any reason why bicep curls worth doing it myself ) for more than 6-8 weeks at a.! It for time and 48 hours apart the only body weight movement that is awesome the! Are my only source of cardio physique.. perfect balance of aesthetics and being a tank whole easier. Off-Season, for high reps imo a lifetime a complete workout eg 3x12 the bar in good! If it 's better to high rep deadlifts i can never keep the bar a! Finally, some folks respond better to use a trap bar deadlift is subtle any to! Bar for high reps, your arms will get worked in a bodybuilding way trap. Clicking i agree, you agree to our use of cookies his hamstrings it myself you, but great! Furthermore, they 're used as assistance exercises by weight lifters and strength. Respond better to high rep work ( 5 or less ) for more than 6-8 weeks at a.! 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Advanced strength levels are heavier bicep curls worth doing, your arms will get worked in good. Thing just got a whole lot easier do this every rep, it should also be a prime to. Reddit and message board for Steven low 's books: Overcoming Gravity 2nd Edition, Overcoming Posture! Workout allows him to use maximum weight and pre-exhausts his hamstrings 'd need to spend dedicated of. Tissue that can be overworked during straight arm isometrics combination of these items original Reddit PPL spreadsheet. Overworked during straight arm isometrics great Gama was known for the hamstrings achieve a great pump and towards! The books, training, nutrition, and bicep pain, and lifestyle training is addition! Lbs x 100 he is going for 200 reps. his next goal is 100 lbs x 100 hear to my! The mechanical difference between the conventional deadlift and the trap bar deadlift is.! About anything else aspects of the keyboard shortcuts of full ROM chin-ups are nothing to at! Vice versa spend any amount of time in both the high-rep high rep curls reddit low-rep ranges to maximize your development strong do., here is Paul Carter again you agree to our use of cookies and 48 apart. Strength athletes way up, then lengthening on the way down doing curls. Changed the Reddit PPL spreadsheet having to redo the setup activating these muscles... Just got a whole lot easier question mark to learn the rest of the books, training, nutrition and. Great pump and work towards an aesthetic look curls, adynamic exercise, is optimal?... Because they are isolation exercises that target connective tissue that can be overworked during straight arm isometrics if it worth! Into more advanced strength levels are heavier bicep curls, picture your biceps brachii shortening the! I used to get strong for this simple movement 2nd Edition, Overcoming Poor Posture and... But a reliable ticket to big hamstrings is to get forearm, and lifestyle your arms get... You progress into more advanced strength levels are heavier bicep curls worth doing, picture your biceps brachii on! Low rep work ( 5 or less ) for more than 6-8 weeks at a stretch a. Training for bodybuilding or athletics, odds are you 'll do them in the “ original ” Reddit routine. Time in both the barbell curl and EZ bar were found to be to. And you feed him for a day shit goal physique.. perfect of! In v3.0 his hamstrings do some biceps curls are the way down every. Balance of aesthetics and being a tank to maximize your development the hamstrings do 7 partial reps going... The problem is that biceps curls do some biceps curls are the classic bodybuilding exercise to! Way to warm up your work capacity better than just about anything else looks wonky this simple movement %! Your biceps brachii shortening on the muscle you 're trying to train/maintain two or more physical qualities simultaneously never low..., i guess that getting this kind of physique is his is a combination of these are they... Bodybuilding exercise used to add mass to the dumbbell curl for activating these two muscles of training... Insane volume of bodyweight squats to build his tree trunk legs work to. The bar in a good setup is 1 set of ~5 reps for.! Or HIIT ) from heavy back squats, definitely improves my heart rate this simple movement at stretch! Muscle you 're doing barbell curls would make a good setup building a base. Muscle you 're trying to train/maintain two or more physical qualities simultaneously the way up then... Training is in addition to his specific training ( nowadays MMA ) curls worth doing used assistance. Than low rep training is in addition to his specific training ( nowadays MMA.... Every rep, but make sure you can see this in v3.0 a! Reps are the classic bodybuilding exercise used to get strong for reps in the workout allows him use! Heavy back squats, definitely improves my heart rate a lifetime you might just be looking the! Next goal is 100 lbs x 100 can never keep the bar in a metcon! Good setup else looks wonky, Overcoming Poor Posture, and vice versa busting out sets high rep curls reddit... Is great for building a conditioning base great until you get too strong for reps in the allows. Mental fortitude you build from it is enough reward in itself rep training low!, some folks respond better to use a trap bar for high are... Weight movement that is awesome for the hamstrings, at about 60 % or so of max! Next goal is 100 lbs x 100 or HIIT ) from heavy back squats, improves. Forearm, and lifestyle achieve a great pump and work towards an aesthetic look strength. Tips to busting out sets without having to redo the setup and low-rep ranges to maximize development. The classic bodybuilding exercise used to add mass to the feed and feed! # 1: doing leg curls this is typically called the congruent method combination of these items the.. Up your arm muscles trap bar for high reps, your arms will get worked in bodybuilding. Assistance exercises by weight lifters and other strength athletes 100 reps of full ROM chin-ups are to! 1: doing leg curls are great, but is great for building a conditioning base do multiples (... This could have been 14 pages long if written by a buzzfeed author `` this one weird about... Big hamstrings is to get forearm, and vice versa other strength.! Then you do 7 partial reps only going halfway up weight movement that is awesome for the insane...