As you walk into your gym, you will find a major contrast between the weights by men and women. Some women will curl 5 pound or less dumbbells for 25 reps to tone their arms, while some guys will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength. The idea is that high reps help you in fat loss and make a muscle more toned. On the other hand, low reps can help you build muscle and increase strength. So lets go into the depth of High reps Vs Low Reps? and which one is best for you.
Before you get into a debate of high reps VS low reps , it is better to know that it is a smart idea to use both low and high rep ranges in your workout regimen if you want to build muscle, lose fat, or simply improve overall physical fitness. In terms of time-efficiency, safety, and overall effectiveness, the ideal rep ranges is 6 to 12 rep range to achieve the greatest changes in body composition both for fat loss and muscle building.
High Reps VS Low Reps for Muscle Strength
For maximum strength augmentation, the research supports low reps with heavy weight vs. high reps with light weight, but high reps can still gain strength.
For a test, few cyclists were placed into high resistance/low repetition (LR), low resistance/high repetition (HR) for a 10-week program. There were substantial strength gains in all their resistance training exercises tested for both Low Rep and High Rep groups, but the Low Rep group had significantly greater strength gains than the High Rep group in the leg press exercise. Interestingly, muscle strength and overall endurance were relatively equal.
As this study and many others highlight, for optimal strength gains, lift relatively heavier weight for low reps. You can get stronger as a result of increase in muscle size or increase in neuromuscular adaptation.
High Reps VS Low Reps for Building Muscle
Most research points to under 15 reps as being better for muscle building, but other research highlight muscle building can be equally effective with both light weight and high reps.
For example, a recent study of resistance-trained young men found that light weight with high reps, performed until failure, was equally effective in stimulating muscle proteins as a heavy weight with low reps.
There is a common misconception that lifting heavier weights automatically helps you build muscle. But the truth is, a lot is depended on how much you eat in combination with the overall volume and intensity of the workout. If you eat relatively less calories than you burn, you can lift heavy weights and most likely not gain an ounce of muscle mass. This especially applies to women who have 1/10 the amount of the muscle-building hormone testosterone as men. In a calorie deficit, increases in strength are likely due to neuromuscular adaptation and not increases in muscle mass.
Choosing the Best Training Program
Your reps are simply how many times you complete a movement. Low reps range from 1 to about 6. Mid-range reps are generally 8 to 12. High range reps are more than 14 reps. Your sets are how many times you complete a rep scheme.
Heavy Weight/Low Reps (1-6 Reps/set)
This is the type of strength training that we use to just get stronger and is usually the focus of athletes whose goal is to lift a heavy weight. You will get stronger and build lean muscle. If your goal is simply to lift heavy things, you do not need to do any other type of training.
Moderate to Heavy Weight/Mid-range Reps (8-12 reps/set)
This is the type of strength training that is the best for building visible muscle. Whether your goal is toning or building lean muscle, this is the type of strength training gives you the most visible results by promoting larger muscles, otherwise known as hypertrophy.
Low Weight and High Reps (more than 14 reps)
Low weights and higher repetitions are where things get more complicated. When performed deliberately and at a moderate speed, lower weights can be a relief from lifting heavier. This lets your muscles recover from periods of heavier lifting and gives you the opportunity to recruit more musclefibres while building endurance that will help you in your heavy lifting.
For exercisers who are new to lifting, lifting lower weights for longer is also less intimidating and will still lead to building lean muscle and improving performance. This rep scheme can also be useful for injury prevention and training of smaller stabilizing muscles.
Therefore, in order to choose the proper rep scheme for your goal, we have to know their importance in building muscles, strength or getting shredded.
So that makes it all clear between the debate of High Reps Vs Low Reps . This all depends upon the individual goals and you should go according to body of your dreams.
I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If you need any assistance and guidance related to health and fitness. Contact us.