There’s an obsession in weight training with ‘heavier’. It’s always about lifting more weight, but what about more reps? Is there room in weight training for sacrificing the heavier weights and focussing on higher rep work?
It turns out that yes, there’s definite value in additional reps instead of weight - as long as you do it properly and shoot for failure.
These were the conclusions from a study titled ‘Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men’ by Schoenfeld et al.
In it the study group was divided into two. One group performed low weight, high rep work (25-35 reps per set), and the other performed heavier sets of 8-12. The workouts were full body, and the program lasted 8 weeks, with 3 sessions per week.
The study concluded…
‘The findings indicate that both high load and low load training to failure can elicit significant increases in muscle hypertrophy among well-trained young men’
This means that as long as you’re training hard, you can build significant muscle with both high and low loads. In fact, for the sake of variety, changing loading patterns, motivation and interest it could even be beneficial to mix things up occasionally.
8 exercises that work well with high reps…
This is a list of exercises that you can use with a high rep pattern to maximise muscle growth and connective tissue health.
Lunges
The bodyweight walking lunge is a great exercise to perform at high reps. It’a an exercise that requires no equipment, just space and effort. It’s unilateral, meaning it trains both sides. As far as functional leg exercises go, there aren’t many as good as lunges.
Aim for sets of 30 - always equal numbers, so both legs perform an equal number of reps.
Push Ups
The push up is one of the most famous exercises of all, and for good reason. There’s not much in the way of technique to learn and no equipment required. In terms of benefits, it builds chest, shoulder and tricep strength strength and helps to improve shoulder health by stretching the joint fully.
Try to build up to sets of 15+ reps.
Kettlebell Swings
The kettlebell swing is an excellent movement to perform high reps with. It builds posterior chain strength, so your back, glutes, hamstrings and calf muscles will all be strengthened. They’ll also be stretched at the same time, which helps mobility and injury prevention.
Pick a weight you can do 25 reps for.
Calf Raises
The calf raise is one of the more important but overlooked exercises there is. It’s a fantastic injury-preventer, especially for runners and people who do a lot of walking. Just make sure you use a full range of motion with each rep, and really go to absolute failure each set!
Aim for sets of 20+.
Reverse Hypers
The reverse hyper is a great exercise to combat the amount of sitting we all do. It’s a simple exercise to perform even if you don’t have a machine - you can use a bench, a Swiss ball or even the floor. Build up to high reps, use a full range of movement and add weight to press your strength.
Aim for sets of 15+.
Reverse Fly
The reverse fly might be one of the most important shoulder exercises of them all - especially if you drive a lot, work at a desk or do a lot of chest training. All of these movements encourage internal rotation of the shoulders, which can cause muscle imbalance and pain. The reverse fly helps to prevent undo these issues.
Aim for sets of 15+.
Inverted Rows
The inverted row is a very effective back exercise that cane performed well with relatively high volume. It’s still a tough exercise, but more people can achieve high reps here than they could with pull ups or chin ups for example. It’s a good way to train the back and biceps.
Aim for sets of 10+.
Bicep Curls
Bicep curls are another exercise that respond well to high volume sets. Many of the big name bodybuilders actually prefer high reps for biceps, Jay Cutler included. The lighter weight, high volume curl is a great way to work through a full range of movement and create a great muscle pump!
Shoot for sets of 15+.
High rep training - why you should be doing it
Incorporating a variety of rep ranges into a well-rounded training program is definitely something we at AdMac Fitness recommend.
Different rep ranges emphasize various aspects of muscle development, and a balanced approach can provide comprehensive stimulus for growth. Additionally, individual responses to training can vary, so what works well for one person may not be as effective for another. Tailoring your approach based on your goals, fitness level, and preferences is key.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
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We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
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