More versus Fewer Reps - how will my muscles respond to performing more reps?

  • twentyfourhou...

    Posts: 243

    Nov 15, 2007 3:05 PM GMT
    I have developed a partial tear of my rotator cuff in my left shoulder and for a number of reasons must put off getting it repaired for at least 4-6 months. I can still workout but can no longer do things like military press or incline bench press because of pain.

    I have worked out for several years using the "MAX -OT" training method which essentially is no more than 6-7 max weight reps per set - working the same muscle group once every 5-7 days. I have been pleased with this and ultimately would like to continue.

    Because of my shoulder injury i need to back off on max weights and switch to lower weights with higher reps (10-20) per set for at least 6 months with all muscle groups except legs & abs. My question is; Does anyone have experience with switching to such a routine? Assuming i stick to my eating habits, supplements (protein + creatine) & cardio activity (2-3 times per week) how much upper body muscle size can i expect to loose?

    Any input or sharing of experiences would be appreciated.
  • Squarejaw

    Posts: 1035

    Nov 15, 2007 7:28 PM GMT
    I do a crazy workout. Each day in the gym, I do about 6 different exercises (they vary from day to day). I do one set of each exercise, and I do 40-60 reps per set.

    I tried this about 12 years ago and I gained muscle on it. I've been doing again it for the past year and I've got as much muscle as I ever have (and more than when I started last fall. Best of all, I haven't had even a hint of an injured or pulled muscle.

    Not saying it would work for everyone, but I love it.
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    Nov 15, 2007 10:14 PM GMT

    A good friend of mine had to do the same thing when he tore his rotator cuff. He was able to do lateral, front, and rear cable raises to help maintain his delt development. You might be able to do the same, but make sure not to hurt yourself.

    The lower reps issue is really "NOT an issue"; as long as you continue to go to positive failure with lighter weight (and less rest between sets), you will experience minimal loss of muscle mass. Additionally, you're cuts and definition are going to go THROUGH THE ROOF. Just remember to add 5 reps or 5lbs to each set of reps per exercise each week (as long as you don't experience any pain). You'll maintain and even increase your strength if you do so. Lastly, if you also increase your cardio intensity and/or duration, you'll be able to better manage any excess calorie concerns.

  • twentyfourhou...

    Posts: 243

    Nov 16, 2007 4:38 PM GMT
    thank you for responding to my questions.
    I have followed my plan for the last three workout sessions and ----------------what a different feeling in terms of muscle fatigue.

    Makes me feel out of shape!

    If all goes well - maybe in a few months i will post some new pics reflecting (what i hope) is less bulk and more cut and definition.

    Regarding the shoulders - same here - i can still do forward/side lateral dumbell raises but cannot go more than 90 degrees with my left shoulder.
    Regarding the bench press - i can still lift alot of weight but cannot go to a max weight without causing shoulder pain.
    As you eluded - i pretty much stay away from anything that causes shoulder pain.
    thanks again!