low reps v high reps

[chrismortimer66]

low reps 1-4, high reps 6-9.
I train to be a strongman and I see alot of sites [powerlifting] claiming that low rep training is the way to go as far as strength training goes, making out high rep training is inferior, but alot of strongman comps the rep range is significantly higher then 4 reps. It usualy until your muscles are exhuasted with the weight or you have reach you rep max in the time permited.

Louie Simmons claims that training with low rep numbers will produce much more strength progression then high reps.

I am not so sure, I see all the articles on how to up your bench by 50lbs in 12weeks etc, but alls I see are articles in which your just tapering your reps down to a one rep max and upping your weight each week.

But this just looks like your swapping your reps for weight on the bar, is this just an illusion to con people into becoming powerlifters instead of strongmen?
Or after this 12 weeks can you bench in the previous rep range [6-9]with higher weight, if so would this improvement be significantly greater then if you where to train for those 12 weeks at a rep range of 6 to 9?

I have ready many of Louie Simmons articles [all on westside site several times]and do train with similar exerises, speed work, rack pulls etc as well as employing stretch bands, because alot of his stuff is about dynamic strength, which is a quality I strive for.

I just have a problem giving up the higher reps, i'm not sure it would that effective I guess.

Any opinions welcome.

[Aurora]

Well there are many ways to look at this, first of all if you train in a rep range you will be strong in that rep range. And you want to train your ATP-CP system, since that is what you will be using for strength if your just aiming for a 1RM. This means 10 second bursts (or under). Training explosively is highly effective for developing this system. I say explosively because speed is constant, what your going for is acceleration. So if you were to do higher rep range with lighter weights for fast pumping type movements under 10 seconds then it would still be effective as part of an overall program that includes the basic low rep scheme. At least thats my take.

[chrismortimer66]

I see what you're getting at about training the specific energy system, I've just been looking into athletic style pendulum wave training, which encompases strength/speed and speed/strength development which seems to fit the bill.
So I don't have to swap my reps, I can train low number one week and higher on another.
Hows the nutrition cert coming on?

	energy

[Aurora]

ya there is definately a relationship between power and strength.

My course is over, its just the studying, its long, tedious, boring. Thanks for asking :)

[MR .T]

I compete for strongman and i train low reps. Only reason I see to train high rep is for hypertrophy. You will increase your reps by doing your gpp and conditioning work. Low reps build power. tire flips, sled drags and prowler push will build conditioning. I train with a westside template.