Originally Posted by Crat
What do you guys think is more prone to injury, high volume/low intensity or high intensity/low volume?
I find it easier to maintain good technique with high intensity/low reps than lower intensity/high reps. Note that I say "reps" and not volume. I don't need to do volume and intensity phases yet so I just keep the volume constant but I have fiddled around with rep ranges.
In my experience, I do better when the volume is laid out over more sets of lower reps than fewer sets of high reps, for the same amount of total volume. For instance, I'd rather do 3 sets of 3 than 2 sets of 5 for the compounds and 5 sets of 6 than 3 sets of 10 for assistance.
Of course this is largely individual, but I prefer it because:
- I train more for strength atm
- I can practice my technique when it's about to actually break down, on a higher % of 1RM
- injury risk is higher when I'm fatigued, which I usually get around the 8-10 rep mark (losing arch, shoulders rolling forward, etc)
- if you're doing heavier weights and lower reps you don't need to get as close to failure for the same training effect
I've had good success lately by focusing on explosive reps and minimizing the grinding.
Also, For upper body I do slightly higher reps than for lower body.
Edit: read Charlys point and I agree. Rephrased my post to make it more clear.Edited by conceptionist - 11/15/13 at 10:38pm