high reps for abs... BUT WHY ?

[kokokolo]

Ive read, that for ab "definition" use high reps on abs. The thing is how I see it definition simply means having less body fat, as the less fat you have the better you can see your muscles. And if you wanted to define a certain part of a muscle, you would want that part of the muscle to grow ( low reps ) so why do high reps Instead of low 10-12 reps to failure ?

[Andrew G.]

High Rep's have the potential to burn more calories, and they hit the slow twitch muscle fibers. It's important to utilize all rep ranges in your training, even with AB's.

You are correct in your thinking about bodyfat % and "definition". Definition comes with a lower bodyfat.

[kokokolo]

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It's important to utilize all rep ranges in your training, even with AB's.



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ok... but following that logic, for instance i beleive I have heard abs should be trained i the 30-50 rep range, would you suggest I do this for other parts like say shoulders, to utilize higher reps sometimes?

[Andrew G.]

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It's important to utilize all rep ranges in your training, even with AB's.



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ok... but following that logic, for instance i beleive I have heard abs should be trained i the 30-50 rep range, would you suggest I do this for other parts like say shoulders, to utilize higher reps sometimes?

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Most definitely. AB's are not just for show, they are very important for stabilization. Strengthining them with low rep's can be very beneficial.

Yes, you can use high reps (15+) for any bodypart you wish.

[sucramdw]

Just a note: Shoulders resond best to heavy weight

[tom10]

I thought the majority of the shoulder complex is made up of slow twitch fibers. And koko, muscles are made up of slow and fast twitch fibers as you know, slow twitch require more reps, fast twitch require less reps but more weight. It just depends on how much of the muscle is slow or fast twitch muscle fibers.

[kokokolo]

fascinating,

So I went to the anatomy section to look at muscle fiber ratio's, the
RECTUS ABDOMINUS muscle is 46% slow twich 54 % fast

while the deltiod is 53% slow 47% fast twich for surface muscle
deep 61% slow twitch 39% fast hmm

now we know more fast twich fibers mean growth is best induced by very high intensity training, but Information just leads me to think that abs should be trained more intense with less reps and shoulders with lighter wieght

exactly the opposite of what I thought till now....

on another interesting note it says Obliques are primarilly fast twitch phasic... So High weight high intensity power moves for obliques ?

bottom line: I geuss im more confused that before

[tom10]

That confused me greatly when I looked at that. I know shoulders should be used for higher reps and I was almost positive that abs were made up of almost all slow twitch but if this is true, then I guess I need to start doing weighted crunches and see how that works.

[Satch]

No matter what the body part is all rep ranges should be used. Most of my exercises consist of 5-10 sets including rep ranges from 30 all the way down to 4. To target all muscle fibers in all muscle, a up and down pyramid should be used. A rep scheme such as 20,15,12,10,8,4,4,8,10,15 should all ways be used. For some muscles, such as the soleus in the calves, that is primarily slow twitch muscle fibers, the rep scheme above should be modified to include higher reps such as: 30,30,25,25,20,15,15,20,20,25.

I apply these rep schemes to all of my workouts and have always seen great gains in both muscle mass and overall strength.

[puMPed_GuNs]

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I guess I need to start doing weighted crunches and see how that works.


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Of course you should be! Have you always done your abs without any weighted resistence?

[Vlad]

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High Rep's have the potential to burn more calories.

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Source?