Tip Climbing Up In Age Bump Up The Volume Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Climbing Up In Age Bump Up The Volume Think you' re done gaining size Raise your rep ranges and get bigger Here' s why it works for middle-aged lifters by TC Luoma July 18, 2019June 6, 2021 Tags Bigger Stronger Leaner, Over 40, Training For people over 40, I've suggested giving up on sets of less than 5 reps before. That doesn't mean falling forever into the sticky 8 to 10 reps mire. Everybody's been stuck on doing 8 reps forever, mostly because ancient, cave-man lifters began a tradition of doing 8. Doing 6 or 7 didn't feel like it was hard enough and doing 9 to 10 or more was talking-to-an-insurance-salesman tedious. But I say to you, Horatio, there are more beneficial rep schemes in heaven and earth than are dreamt of in your weightlifting philosophy. You can build plenty of size – perhaps even more size than you thought possible – by doing sets of 12, 15, or even 20 reps, especially since you've probably ignored higher rep ranges your entire lifting career. You might incorporate these higher rep schemes into your workout by devoting the first training day (say, for upper body) of the week to sets of 6 to 8, devoting the next training session to sets of 8 to 10, and then the subsequent session to sets of 12 to 15 or more before starting the whole merry-go-round over again. Skeptical of High Reps Try this protocol out a couple of times before you judge: Pick a weight for just about any exercise that you can do for 20 reps using a one-second concentric (lifting part of the rep) and a two-second eccentric (lowering part of the rep): Do the first set of 20 reps. Rest just 30 seconds. Do the second set of 20 (or as close as you can get to 20). Rest 30 seconds. Do a third set of 20 (or as close as you can get). Stick worked body part in ice to cool the fire. Researchers Fink, Kikuchi, and Nakazato (2018) found this method worked twice as well in building muscle in yes, experienced lifters, than the usual 8-rep sets. Case in point, higher reps work just fine, thanks, and they're much more forgiving on the joints. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Do High Reps for Quad Size If you're doing fewer than 12 reps for legs, you're just doing maintenance training. Try this instead. Bodybuilding, Legs, Tips, Training Michael Wohltmann January 26 Training Sprinting for Muscle Here's how sprinting can make you stronger, leaner, and more muscular. Metcon, Sprinting, Training Travis Hansen January 30 Training Tip Hammer Your Hamstrings With Landmine RDLs Build and strengthen your posterior chain AND save your back with this exercise. Deadlift, Tips, Training Dr John Rusin July 5 Training Tip mTOR Training for Biceps The burn is intense, but it sure does work for triggering new muscle growth. Take a look. Arms, Bodybuilding, Tips, Training Christian Thibaudeau August 8