IS IT POSSIBLE TO GAIN MUSCLE USING A HIGH SET/REP RANGE?
What the optimal training range with regard to sets and reps is (i.e. whether you respond more to heavy weight, lower volume or lighter weight, higher volume) depends on your genetics.
I’ve been training for over 40 years now. After the first year or so, I realised that anything less than 15 reps/set & 10–20 sets per body part didn’t work or make much sense to me. I didn’t get bigger or stronger with heavy, low rep work. All I got was injuries, frustration and bouts of tendonitis.
True, at first I had a little trouble with some of my mates, who loved to lift heavy and were a little disgusted with my ‘’pansy-assed attitude’’. Now, after most of them have hit middle- age, it is hard to find them in the gym any more.
Where are my mates? Why are they no longer in the gym? Where did they all go?
They are no longer in the gym presumably because they have been permanently injured out, or they have lost the necessary motivation.
As they got older, it got harder. They just couldn’t lift as heavily, as easily, or as pain-free, as they once did….and so, they quit.