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High Reps Vs Low Reps: Which Scheme Is Best for Muscle Gain?

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Our Summary And Answer:

 

High reps and low reps both have their advantages and disadvantages. High reps will allow you to see greater endurance in your workouts, while low reps will help you lift heavier weights, and improve your strength.

 

There is a long-standing debate among fitness enthusiasts about whether lower reps or higher reps are more effective for muscle growth. Higher repetitions (15+) typically result in better muscle endurance and muscle size, while low repetitions (less than 10) will help you build strength.

 

The answer to which scheme is best for muscular gain depends on your goals and how you want to train your body.

 

Lower reps may be more appropriate if you’re looking to increase strength and power; if you’re aiming for more mass, higher reps work best!

 

Whatever your training goal, understanding the difference between these two schemes can help ensure that you get out of the gym what you want.

 

This article will look at the two schemes and examine what each can do for your body.

 

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What Is High Rep Weight Training?

For this type of weight training, the total volume is high. The total volume refers to how much work your muscles are doing. If you increase your reps, then your total volume will go up.

 

The number of sets remains the same; however, you may do more exercises than before since you’re completing more repetitions. For this type of exercise, you will use lighter weights. This is the best way to get a “pump” and stretch the muscle’s fascia (connective tissue).

 

The advantage of this type of training is that it improves muscle endurance, which is needed for almost any activity. This is the more popular type of training with bodybuilders because it’s easy to do and can lead to significant results in a relatively short amount of time.

 

While you won’t increase strength with this regimen alone, it will help burn fat and improve your cardiovascular system. That means that you’ll be able to do more reps in the long run and get stronger.

 

Benefits of High Rep Training

Now that you know what high reps training entails, you’re probably wondering why it’s so effective. First, let’s go over some of its benefits.

 

#1 - Improved Muscle Endurance

Your muscles are stronger at the end of your workout because they’re pumped up. The term “pumped” refers to blood being sent to your muscles, filling them with nutrients and oxygen so that you can do more work.

 

Once you get this pump, it’s much easier for you to keep doing reps since your muscles have fuel and oxygen in them.

 

#2 - Improved Cardiovascular Fitness

This type of workout is excellent for burning fat and improving your cardiovascular fitness. However, since you’re doing a lot of reps, it puts more stress on your body. In response to this stress, you’ll burn more calories so that you can continue with the exercise.

 

#3 - Prevents Injury

Higher reps come with lower weights, which makes them safer than low reps. As a result, you won’t put as much stress on your muscles and tendons as you would if you were lifting higher weights.

 

If you do high reps, then it’s the perfect way to introduce yourself to weight training without worrying about an injury because of too much pressure. Just make sure that you complete the repetitions with the proper technique and not use any momentum.

 

#4 - Prevents Overtraining

If you’re going to the gym every day, then you may be at risk of overtraining. When this happens, your performance will decrease and it can take a long time before you see any signs of improvement.

 

Working out every day means that you have a high total volume from all those reps. If you’re not careful, then you may end up overworking your muscles and it could take a long time before you see any results.

 

#5 - Flexibility

For this type of workout, you’re using lighter weights, which means that it’s easy for you to add more exercises to your program. For example, you can add in a few stretching exercises and balance out the workout.

 

#6 - Increased Metabolism

High reps weight training will increase your metabolism so that you can burn more calories at rest. When this happens, it’s much easier for you to maintain your current bodyweight instead of trying to lose additional pounds. This type of workout also helps bring about hormonal changes that improve your overall health and wellness.

 

#7 - Improved Coordination

Because the weight is light, you’ll practice your coordination with this workout. You can do a lot of different exercises in a single session and then add variety into that exercise later on when you feel comfortable enough to handle it. Once you get used to these routines, then it will be much easier for you to perform them without thinking about it

 

#8 - Muscle Tone

Since you’re using lighter weights, it’s easier to get that toned look. However, if you always use the same weights every time you go into the gym, your muscles will eventually lose some of their definition.

 

#9 - Health Benefits

High reps are great for improving your health. You’ll become more fit, lose weight and keep it off more easily. It also improves your cardiovascular fitness, which can help you manage your blood sugar levels better.

 

Drawbacks of High Rep Training

Now that you know the benefits of going the high reps route, here are a few drawbacks that you need to think about:

 

#1 - Less Strength Gains

Many people assume that low reps will help them build strength faster. But, unfortunately, while it’s true that they can retain more of their power increases, your muscles also become less likely to adapt to higher loads over time.

 

If you’re lifting heavy weights, it may be harder for you to perform the high reps without losing the proper technique. This is especially true if you haven’t used this type of training before.

 

#2 - More Time to Get in Shape

If you’re going to the gym every day, it will take a while before you see any meaningful improvements. Just because you use high reps doesn’t mean that it will help you lose weight faster. The only way for this to happen is if you eat healthy and stay active throughout the day.

 

#3 - Less Muscle Mass

The high reps scheme can help you look leaner, but it won’t help you bulk up. If your goal is to get bigger muscles, you need to follow a lower rep scheme so that your body can build more mass.

 

#4 - Less Resistance

Since you’re using lighter weights, it means that you’ll have less resistance. So once your body adapts to this type of training, you won’t see as much strength gains as someone doing low reps. This can be a problem if your goal is to do high-intensity workouts involving barbell exercises or other resistance training.

 

Slow-twitch muscle fibers are good for endurance work, while fast-twitch fibers are great for short bursts of activity. With this kind of muscle composition, it’s easy to see why many people go with low reps over high reps to gain muscle mass.

 

#5 - Lack of Consistency

If you don’t follow the proper rest periods, it can be hard to make sure that your muscles are fully recovered for each workout session. As a result, you’ll get weaker over time and will eventually hit plateaus until you take enough rest days to allow your body to recover.

 

#6 - Lack of Variety

If you want to make sure that your muscles don’t get used to the same exercises, you need to add in some variety. This way, it will be much easier for you to avoid plateaus when you’re doing low reps training since your body won’t adapt quickly if it doesn’t know what’s coming next.

 

What Is Low Rep Weight Training?

Low rep weight training is excellent for anyone who’s trying to bulk up. This is because most of the time, people will use heavier weights when they do low reps. More often than not, you’ll be focusing on compound exercises that work more than one muscle group at a time.

 

Low reps are also great for challenging your muscles. However, since you have to use heavy weights, lifting them on some more demanding exercises can be much more difficult. You also need to make sure that you keep your technique in check because this can help improve your form and prevent injuries.

 

What Are The Benefits Of Using Low Reps?

Now that you know some of the benefits and drawbacks of low rep workouts, here are some of the things that you can gain by using this type of training:

 

#1 - More Strength

One of the most significant benefits of using low rep training is that you’ll be able to lift bigger weights. In addition, because your muscles aren’t as tired as they would be with high reps, it can be easier for you to push yourself and work towards those personal records that you’ve always wanted.

 

#2 - You Can Train Harder

While high reps can be great for endurance during a workout, you will need more time recovering from this training form. On the other hand, it’s much easier for you to push yourself and train harder with low reps since your muscles aren’t as fatigued.

 

#3 - You Can Train More Often

Since it’s easier for you to get through a low rep workout, you can train more often. As long as your muscles are fully recovered, there’s no reason why you shouldn’t be able to go back to the gym and push yourself just as hard.

 

#4 - You Can Focus on Bigger Muscle Groups

If you want to focus on specific muscle groups, you need to pick exercises that work the smaller muscles. With low reps training, you can choose compound exercises that will allow you to train multiple muscle groups at once. This kind of workout might even show results more quickly than with high reps.

 

#5 - Less Time Exercising

If you’re the kind of person who hates spending hours in the gym, then you need to find ways to cut down on your workout time. Low reps are great because they’ll allow you to train harder and still give you results that much faster.

 

What Are The Disadvantages Of Using Low Rep Training?

#1 - It's Harder to Push Your Muscles

Since you won’t be able to use as much weight as you would with high reps, it will take a little bit longer for your muscles to reach failure. As a result, it can be harder for you to push yourself and see the results that you want.

 

#2 - You Might Get Bored

If you’re the kind of person who hates routine, then low reps might eventually make your workouts seem boring. This is because your muscles won’t be as tired after a workout, so it will be much harder for you to feel like you’ve pushed yourself enough.

 

#3 - It's Harder to Get a Good Pump

Since low reps don’t offer as much of a pump, they can be more challenging when you’re looking to build muscle. However, if your goal is to see the results in how your muscles are shaped, then high reps might work better for you.

 

#4 - More Prone to Injury

As with any weight training, you’ll be at a greater risk for Injury when you use low reps. In addition, because this type of workout is more challenging to push yourself through, you may hurt yourself if your form slips.

 

#5 - You Can't Focus on Smaller Muscle Groups

Since your focus will be more on compound exercises, working with smaller muscle groups can be more difficult. So instead of picking out isolation moves that are best for you, you might find yourself sticking to the basics during each workout.

 

#6 - You Need to Push Harder

If you’re someone who already has a hard time pushing yourself, then it could be even more challenging for you to train with low reps. Because high rep workouts don’t allow your muscles to build up as much fatigue, this can lead to the extra strain and possible Injury when using low reps.

 

How Many Reps Should You Do For Muscle Gain?

Many people ask how many reps they should do to gain muscle mass. The answer is that it depends on your weight training experience. If you have more than two or three years of consistent training, then going with a higher rep range will help you get the results you want.

 

If you’re starting, focus on low reps so that your body has the chance to adapt to the new stress. Once you become more experienced, then it’s time for you to switch up your training since you’ll be able to adapt faster than before.

 

Something else to keep in mind is that beginners need to stick with low reps and high sets. This will help you train your muscles to fatigue and make sure that your body can adequately recover. Only switch over to higher reps once you find yourself able to lift more weight.

 

Frequently Asked Questions

Which is better high reps or low reps?

Both types of training have their benefits, so it’s really up to you which one you’ll want to use more. High reps are good for muscle gain because they offer a more excellent pump and more focus on your smaller muscles. Low reps can be great for strength training because they push you through fatigue and build up your muscles.

 

Is high reps good for size?

If you’re someone who enjoys the pump and wants to focus on building muscle, then high reps can work well for your goals. However, even though these types of workouts create less fatigue, you need to take a break every once in a while and switch to something else.

 

What is the best rep range for strength?

If your goal is to gain strength, then low reps should be your primary focus. Since you’re the only one who will know how much weight you can push, you need to push yourself as hard as possible during every workout session. A rep range between 6-8 is one that most people find the most challenging and is best for strength building.

 

Final Thoughts

The answer to the question of high reps vs low reps depends on what you are looking for. If your goal is muscular strength, then a lower number of repetitions would be best. On the other hand, if you want muscles that look like they can do heavy lifting all day long and flex in their tightest form without any effort at all, then go with higher reps.

 

Both types of exercise have benefits so it really just comes down to personal preference. Remember these guidelines when trying out different rep schemes– there’s no one size fits all approach!

 

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