I do sets of fingertip pullups. Between 6 and 14 per set depending on how regularly I hav e been doing them. Never to exhaustion.
I can get away with doing these and virtually doing no running or riding, for months, and yet still retain my fitness for running & riding,
Quit bragging. Fingertip pullups. Show me. Put on a video please.
PasaTiempo wrote:
I thought more reps (and lighter weight) makes you leaner, as in more definition. Less reps (heavier weight) makes you bulk-up?
Yes, that is true in general.
More specifically, pumping the muscles builds bulk.
Doing singles, like weightlifters do, builds maximum strength per weight.
Real Lyfe Nobodee wrote:
PasaTiempo wrote:
I thought more reps (and lighter weight) makes you leaner, as in more definition. Less reps (heavier weight) makes you bulk-up?
Running more miles = more endurance (has to be a speed you can endure)
Running sprints = faster (all out can't maintain)
its a bit like weights:
more reps = more strength/definition (a weight you can maintain)
more weight = increases power (you can't rep much of a weight which maxes you out)
A good example, sprinters have by far the biggest hams, marathoners have sticks. So muscle damage and repair is not exclusive to time/reps
Actually, the poster you're replying to is correct. Lower reps with heavier weight won't bulk you as much as higher reps with lower weight. I went through a long injury, but I could still lift. I did countless hours of research and asked on many lifting forums, and I was surprised too, but higher reps bulk people more (which I didn't want).
That being said, a non runner who lifts with either type of program will gain mass. Also, a runner who does either type won't gain a lot, but to be safe/not gain mass, competitive runners should lift heavy with lower reps.
Remember Jordan Hasay's lifting video from two weeks before Chicago? She did 5 reps with higher weight. She's also very, very lean (under 105 lbs), but can deadlift over 200 lbs.
its not quite as simple as lower reps. the reps are lower because the weight is very high which causes more muscle fiber activation. lower weight causes less activation but the fibers that are activated grow more in size because you are using fewer fibers for a longer period of time. If you are looking for size then you lift in the mid range of around 8-25 reps at around 75-% of 1 rep max. This will give you more endurance than power and will give you size. this will give you strength without less power. the lower reps of around 3-8 is at a high % of max even up to 90%-95% on the few rep range. This will give you power with limited size increase. The difference between strength and power? strength is what you can move, power is how fast you can move it. long endurance is around 30% of max for around 100 reps. this will give you high muscular endurance but size increase is minimal because resistance is low.
Also disregard the pseudoscience stuff about sprinters are big cause the sprint and marathoners are small cuz they run lots of miles. the size of the athletes was determined long before they decided their events.
RejectRunner wrote:
Body oh my wrote:
Being able to do pull-ups can definitely make you a better runner. You are likely more efficient and have better closing speed as you can do more pull-ups, assuming your mileage is where it should be.
Pffffffff yea ull get faster if u do pull ups your lats and forearms are very important in distance running
How would you know?
Bahram Dariush wrote:
RejectRunner wrote:
Pffffffff yea ull get faster if u do pull ups your lats and forearms are very important in distance running
How would you know?
Umm excuse me but I have a PHD in human recources and have a very respectable resume that wont mean crap when I die.
There’s no magical rep range in which you absolutely will or will not gain muscle mass. There is a range which is most beneficial for hypertrophy...8-12 reps. The same can be said for both muscular strength and muscular endurance. There is no magical rep range, only a more beneficial. In order to gain muscle you need lots of protein and/or calories. Chronic running is very catabolic.
If you’re going to plan a strength training routine Pullups and Push-ups would be near the bottom as far as importance though.
Alan
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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