Brief Summary
This video addresses the common question of whether high reps are less effective for muscle growth compared to low reps. It concludes that both high and low rep ranges can effectively build muscle, with the best approach depending on individual factors, exercise selection, and training goals.
- High and low rep ranges both stimulate muscle growth.
- The 5-30 rep range appears to be the most effective for hypertrophy.
- Individual factors like fatigue, injury risk, and personal preference should guide rep range selection.
High vs Low Rep: Key Points
The video introduces the topic of whether high reps are less effective for muscle growth compared to low reps. It challenges the notion that high reps don't cause gains in size, stating that studies have shown muscle growth even with sets of 50 reps. The discussion will cover physiological rationale, scientific literature, real-world observations, downsides of both rep ranges, and how to choose the best approach based on individual needs. The video will also provide specific advice for beginners, intermediate, and advanced lifters.
Physiological Rationale
Lifting heavier loads requires more tension production by the muscle, which stimulates muscle growth. While heavy training is effective, high rep training involves lower weight, leading to less tension per repetition. However, the cumulative effect of many repetitions in high rep sets can still provide a significant growth stimulus. The pump and burn associated with higher reps may also contribute to muscle growth. Sets of one rep maximize tension but sets of 10 allow to produce 10 stimuli.
The Research
Scientific literature confirms that all rep ranges between 1 and 50 reps can grow muscle, especially when sets are taken close to failure. The highest growth per set seems to occur between 5 and 30 reps. Studies comparing low rep (5ish) and high rep (30ish) groups show very similar growth, making it difficult to distinguish between them. Observational studies reveal that successful bodybuilders use a combination of rep ranges.
Real World Observations
Many successful bodybuilders, such as Tom Platz, Jay Cutler, Arnold Schwarzenegger, and Phil Heath, have incorporated high reps into their training. Conversely, others like Ronnie Coleman, Dorian Yates, and Johnny Jackson have effectively used low reps. Real-world evidence suggests that a combination of rep ranges is common and effective for muscle growth. High rep workouts can lead to killer pumps, insane perturbation, and significant delayed onset muscle soreness (DOMS), all of which correlate with muscle growth.
The Downsides
Low reps carry a higher risk of acute injury and can cause more wear and tear on joints and connective tissues. They also require longer warm-up times. High reps make it tougher to gauge failure, can increase overall fatigue due to pain, and may lead to metabolic fatigue, potentially affecting workout sustainability.
What should you do
For each exercise, lifters should find the rep range that provides the best stimulus-to-fatigue ratio, considering tension, burn, pump, perturbation, and soreness. It's beneficial to incorporate some variation by including at least one set or exercise per week outside the typical rep range. As lifters evolve, they should experiment with rep ranges to adapt to changes in their body and technique. During fat loss diets, slightly higher reps may be preferable to reduce injury risk and align with increased endurance adaptation. Calorie burning should not be a primary focus in the gym; instead, prioritize muscle growth training and manage calorie deficits through diet and activity. If multiple rep ranges work well, vary them for psychological benefits and long-term results.
Key Takeaways
Beginners should primarily train with sets of 5-10 reps to master technique. Intermediate lifters should use a wide variety of rep ranges (5-30) and track their responses to different rep ranges for various muscles and movements. Advanced lifters should center their rep ranges around the best stimulus-to-fatigue ratios, incorporating variation when the stimulus-to-fatigue ratio remains high. Advanced lifters should also consider higher repetitions with less weight towards the end of a fat loss diet to reduce the chance of injury and keep the good high performance coming along.
