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When people think mass, they tend to think low reps and HEAVY weights are the best and only way to get big. And....in many cases they are right. But what consitutes a low or a high rep, and can really high reps be effective? Here is a quick definition on rep ranges:
Low Reps
When people spend time doing low reps, like 1-4 reps, they are generally focusing on the strength component. Yes, some people build great size doing reps this low, but for most people the time under tension (TUT) is too low to significantly contribute to size gains. What? Don’t strength gains = size gains? Well, yes and no. Strength gains using a rep range that is high enough to keep the muscle loaded long enough to stimulate mass gains are what you are looking for, but when you are only putting the muscle under a load lasting from 3-15 seconds you are primarily training the neural system to become more efficient at “firing” the signal that tells your muscles to contract. These high loads also help stimulate ligament and tendon growth.
Low-Medium Reps
In bodybuilding circles low reps are generally thought of as 5-8 reps. This rep range works very well for strength, and size is also built as long as the reps aren’t done too “fast”. This means that the weight is controlled throughout the complete rep, i.e., it isn’t heaved up, and then allowed to drop during the descent. Like all things bodybuilding/weight training related, some people respond better than others to this rep range, some people build incredible size doing 6-8 reps, and for others, mostly strength is built. This has a lot to do with muscle fiber composition unique to the individual, but can also have a lot to do with how the individual rep is performed. More on this to follow….
Medium-High Reps
Reps from 8-15 are what are traditionally done in bodybuilding to focus on size at the expense of strength. It is the range most often used by people doing “volume” training, and training for the pump. Because the time under tension is increased this range works very well to help accrue mass. As we will see in a minute any rep range other than very low reps can all be very effective at stimulating size goals dependent on how they are performed.
High Reps
Most trainees do not do high reps that start at 15 and go up to 50 or even more. This is a shame because depending on how they are completed they can be absolutely the best way to go for some muscle groups, for some people. Legs especially respond well to higher reps, as do some people’s muscle groups that have primarily slow twitch fibers.
OK, with that quick definition, and the understanding that this isn't a full article, I will just state that if you have an upper body muscle that just wont budge in size even when strength goes up reasonably, or of it is an ABSOLUTELY WEAK bodypart. You might do well trying some high rep (as in 20-50) sets. Another tactic can be multiple as in 3-12 sets of 12-20 rep sets. This is with the understanding that unless you have great genetics, you can't do the 12 set, high rep thing for all bodyparts without asking for some overtraining trouble.
And it's just a given that the high rep thing is THE BOMB for lots of trainees leg work.
Iron Addict
Low Reps
When people spend time doing low reps, like 1-4 reps, they are generally focusing on the strength component. Yes, some people build great size doing reps this low, but for most people the time under tension (TUT) is too low to significantly contribute to size gains. What? Don’t strength gains = size gains? Well, yes and no. Strength gains using a rep range that is high enough to keep the muscle loaded long enough to stimulate mass gains are what you are looking for, but when you are only putting the muscle under a load lasting from 3-15 seconds you are primarily training the neural system to become more efficient at “firing” the signal that tells your muscles to contract. These high loads also help stimulate ligament and tendon growth.
Low-Medium Reps
In bodybuilding circles low reps are generally thought of as 5-8 reps. This rep range works very well for strength, and size is also built as long as the reps aren’t done too “fast”. This means that the weight is controlled throughout the complete rep, i.e., it isn’t heaved up, and then allowed to drop during the descent. Like all things bodybuilding/weight training related, some people respond better than others to this rep range, some people build incredible size doing 6-8 reps, and for others, mostly strength is built. This has a lot to do with muscle fiber composition unique to the individual, but can also have a lot to do with how the individual rep is performed. More on this to follow….
Medium-High Reps
Reps from 8-15 are what are traditionally done in bodybuilding to focus on size at the expense of strength. It is the range most often used by people doing “volume” training, and training for the pump. Because the time under tension is increased this range works very well to help accrue mass. As we will see in a minute any rep range other than very low reps can all be very effective at stimulating size goals dependent on how they are performed.
High Reps
Most trainees do not do high reps that start at 15 and go up to 50 or even more. This is a shame because depending on how they are completed they can be absolutely the best way to go for some muscle groups, for some people. Legs especially respond well to higher reps, as do some people’s muscle groups that have primarily slow twitch fibers.
OK, with that quick definition, and the understanding that this isn't a full article, I will just state that if you have an upper body muscle that just wont budge in size even when strength goes up reasonably, or of it is an ABSOLUTELY WEAK bodypart. You might do well trying some high rep (as in 20-50) sets. Another tactic can be multiple as in 3-12 sets of 12-20 rep sets. This is with the understanding that unless you have great genetics, you can't do the 12 set, high rep thing for all bodyparts without asking for some overtraining trouble.
And it's just a given that the high rep thing is THE BOMB for lots of trainees leg work.
Iron Addict
