High vs Low Reps (Science-Based)
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- Опубліковано 2 гру 2023
- Are high reps or low reps better for building muscle? Do higher repetitions increase muscle definition and does heavier weight make your muscles bigger than lighter weight? What is the best rep range for muscle growth? Find out the answers to all of these questions in this science-based video
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High reps or low reps? Which is better? Many people believe that aiming for higher reps is better for cutting and getting very defined muscles with visible striations. Meanwhile, low reps are better at building more muscle mass and bulking up. However, neither of these statements is actually true and there are many outdated misconceptions that people still have when it comes to choosing the best rep range for their goals. So in this video, we'll go over the benefits and drawbacks of each so that you can choose the best rep range for yourself.
Let's first define exactly what I mean when I say high or low reps. High reps when it comes to weight training typically involve sets that are greater than 12 reps per set. 12 to 20 reps is the standard range, as doing more than 20 reps will often lead to a breakdown in form due to the amount of fatigue that sets in. Meanwhile, low reps are commonly associated with any rep range from one rep to 6 reps per set. But usually, you'll stick within a range of 3 to 6 reps to minimize the chance of injury. Obviously, low reps are usually performed in combination with a much heavier weight load, meanwhile, high reps require a lighter weight load.
The idea that high repetitions inherently lead to more defined muscles is a very common misconception. Having more cut visible muscles is usually referred to as muscle definition or muscle tone. And both are primarily influenced by two factors: muscle size and body fat percentage. While high-repetition training can contribute to muscle size, it doesn't have a direct correlation with building more defined muscles. You're not going to burn significantly more fat from doing high reps, and there's no way to target fat burn to specifically burn the fat away from the muscles you're working. It might feel like that's what's happening from the enhanced muscle-burning sensation and the bigger pump experienced during high-rep workouts. But even though high reps can increase blood flow to the muscles you're working, and can create a temporary feeling of tightness and fullness, this does not translate to long-term muscle definition.
So when it comes to muscle definition, aside from genetics, the two biggest factors that are actually in your control are building your muscle size through resistance training while also reducing overall body fat which mostly boils down to maintaining a proper diet plan. Without addressing the body fat component, even well-developed muscles will stay hidden underneath a layer of body fat. So regardless of your rep range, you can still get very defined muscles just by building them up and staying lean.
That's right both high-rep training and low-rep training can be effective for muscle growth in their own ways. For example, let's start with high-rep training. Metabolic stress is a big component of muscle growth and it's generally higher when performing high reps rather than low reps. This metabolic stress triggers the release of growth hormone and IGF-1, which both play a key role in boosting protein synthesis as well as the growth and repair of your muscles.
Typically during high rep sets the muscles you're working will also get a greater amount of Tut or time under tension. Not only will you feel more fatigue the longer a muscle is activated during a set, but more time under tension also stimulates the recruitment of both slow-twitch and fast-twitch muscle fibers. So even though fast-twitch fibers are in fact more associated with heavier weight loads, lower reps, and explosive movements, and slow-twitch fibers are more associated with higher reps, better resistance to fatigue, and improvements in endurance-based activities, the constant stress placed on your muscles during high rep training will actually engage both fiber types effectively. The major downfall of high-rep training in terms of muscle growth is when you go overboard with the reps.
If you try to do any exercise for 50 or 100 reps, like let's say weighted squats for example, there's a high chance that your form will start to break down or you'll need to take a break due to excessive fatigue and exhaustion rather than your muscles actually failing. This is why I suggest if you're trying to build muscle with high-rep training, still use heavy enough weights loads that limit you to under 20 reps before you fail or at least come close to failure.
Now low rep training offers its own set of unique advantages for muscle growth. For example, since it's associated with heavier weight loads it requires the recruitment of a higher percentage of muscle fibers...
9:35 take a screenshot , It literally wraps it up
Thanks 🙏
Most people argue
High vs low reps
And end up doing No Reps
No reps is the better reps, just no dunking 》》 donuts🍩🏀....lol
😂😅😂😅So true!
😂😂😂 gotta start somewhere
Classifying reps as either high or low has always been a dumb concept in bodybuilding. In every aspect of life, we have low, medium, and high numerical ranges. Low reps are from 1-9, medium reps are from 10-19, and high reps are 20+. Someone needs to finally standardize rep ranges, because every single exercise video and program has a different definition of rep ranges.
@@OthoWilliamsJr 🤣💯
Been training 40 years! Whenever I need inspiration I check this channel out and the RAGE is back even at 53!!!
Just checked your channel garageman crazy training keep it up old man
INCREDIBLE training vids garageman I have no EXCUSES🔥
Keep lifting bros💪🏋️♂️
I'm right with you, been working out since I was 12. I'm 50, had to take a year off after spinal surgery. My neck got broken in a really bad car accident. This was my 3rd and most serious surgery now I'm back!
Y u mad
excellent video. So many people argue HIT training vs Volume etc. when all along I've been following both. The video does a good job at emphasizing the need to create variation to break up muscle plateau.
I've been a 6-12 rep guy for years but the plateau is real! I like the idea of mixing it up like this, I also feel higher reps give you more of that elevated heart rate euphoric workout feeling
@@robotbartender if you train to failure in 6 reps max that means u lift heavy. but if u reps 12-15 before failure means u lift light or not heavy.
@@wqertrykjhkhgc heavy is far superior my opinion, never got hypertrophy with low weight high reps if anything I lose mass after a month or so
@robotbartender I do 3 sets of 6 upper body and 3 sets of 10 lower body, you must barley be able to hit that 3 sets of 6 and always use a progressive overload
the only problem on heavy weights my arms cant lift enough to the full motion of the exercise. if Iless the weights I can do 10-12 reps but feel the weights is really light.
Keep working on them @@wqertrykjhkhgc slowly but surely they will be able to do heavy
CONSISTENTLY, this channel delivers *correct* and *clear* information. 👏
Incredible video and is exactly what I've been needing. I'm working on changing things up to break through the plateaus, and this answered it all. Thank you!
I've spent most of my life lifting 8-12 reps. A few years ago I switched to 25-40 reps for 90 days. I wouldn't go up in weight until I could do 40 reps. The gains I made were insane! And at the end of 90 days I was doing 20 reps of what I was lifting at the 10-12 rep range. I was able to put up 270 pounds for 35 reps (flat bench).
I did 5x5 for about 5 years. Switched to 5 sets to failure of anything over 15 reps. Made huge gains.
@@loveallbirds I have been training for 10 years at this point so I need the volume. I don’t even come close to the recommended max of 20 sets per body part per week.
If most people saw my workouts they would be appalled. Half reps 5 random sets with random rep ranges (always to failure) I do whatever I feel like doing that day. Also most people haven’t lifted consistently for 10 plus years. I know my body well and consistency means a lot more than if you do 5 or 15 reps a set and quit after a year.
@merkamark that's because you were only training your type 2 muscle fibres instead of the type 1 muscle fibres.
@@loveallbirds Reps are about 5% of the equation. How many sets and how close to failure you get are what matter. Train hard. Over training isn't a thing.
I can only recommend this channel! I really feel well informed and motivated.
Love the channel have been training for 14 years and it works.
I love your channel! I would love a video on the research behind Drop-sets!
Iv only been training for a year and it’s nice to know Im already doing this💪
good information man, keep it up!
Hi Max,
I just discovered your wonderful channel which is targeted at muscle building for men.
I am a 75 year-old female. Many of your suggestions are, of course, not that suitable for me.
Still, there is a t o n of great information out there, regarding progressive overload, range of motion, nutrition, enhanced sleep etc. which are practical and useful for everybody.
All your information is presented in a clear and logical manner; I find this very appealing.
I lost almost 25 kgs about 8 years ago, by decreasing my calorie intake by about 25% until I was down to what I weighed in my 20s. I’ve kept that weight of 59 kg since then, never varying by more than a kg.
I do a 1 ½ hour workout in the morning and another half hour in the evening. I put the exercises together myself, taking care to work through all the joints in my body.The crowning glory of my morning exercise is getting up from the floor 30 times without using my hands, and I manage to hang from the bar for 30 to 40 seconds, but my overall body strength could be better (maybe more weights?).
I‘m not sure I could really improve my broad jump, which is one foot!
I take a cold shower twice a day, except Sundays when I allow myself the luxury of hot water to wash my hair.
I‘ve been doing this for six years now, expanding my routine, never missing a day, I hope I can continue doing this for another few years before age catches up with me.
Meanwhile I will try to incorporate some of your valuable information into my program.
Thanks a lot and keep up the good work. I wish you the success that you deserve!
You are one of the best trainers out there. IMO thanks for all the tips
Thank you for the excellent information. I’m a 56 year old ice hockey player. I’ve been doing 3 sets of push, pull, leg variations (weighted legs) plus do horse stance, hangs, planks and 60X3 daily. I’ve noticed some muscle growth, some weight loss but a big increase in on ice endurance. Do you see any pitfalls to this approach?
i've been doing both, mixing the types of weights--free weights, nautilus, resistance bands...oh, and body weight 'cause it felt right to mix it up ... and because i want some muscle, but mostly strength, stamina, endurance... i want it all!!!!
Just started working out again after 8 years getting that motivation back let's go!
good video ... specifically the flow of the content is excellent.
Wow this is a very excellent and brilliant video bro telling about this wonderful topic of high vs low reps and keep it up and keep up the good work as always and take care
Keep smiling always
I've reached a platau in both muscle strength and muscle grow so this comes in handy. I'm going to try it. Thanks for the info!
Lift heavier 💪😎
Have you broken the plateau yet?
@@scratchypack8549 i have given up
Could be overtraining too. If that is definitely not the case try more sets per week (must be to failure though) hitting all muscle groups 3 times a week you will most likely break through your plateau
Thanks bro damn good show💪🏽🏋🏽♂️
This is great non biased information thank you
This is one of the best clips on weight training.
I started back 🔙 working out yesterday and this video is so helpful to me because I'm doin high and low reps..
Same
Thanks for actually teaching me something instead of sitting there for 2 hours talking about how if i buy your video you will teach me.
🎯 Key Takeaways for quick navigation:
00:00 🏋️♂️ *Rep Range Overview*
- High reps and low reps are commonly misunderstood for muscle building.
- Definitions of high and low reps.
- Misconception regarding muscle definition and fat burn.
02:21 💪 *Benefits of High Rep Training*
- Metabolic stress in high rep training.
- Time under tension and muscle fiber recruitment.
- Limitations of excessive reps in high rep training.
04:27 🏋️♀️ *Advantages of Low Rep Training*
- Recruitment of fast-twitch fibers.
- Neural adaptations and strength gains.
- Risks associated with heavy weight loads in low rep training.
05:35 🔄 *Combining High and Low Reps*
- Cyclical adaptation to different rep ranges.
- Breakthrough plateaus with varied rep ranges.
- Recommendations for alternating rep ranges in a workout routine.
06:45 🏃♂️ *Rep Ranges for Specific Goals*
- Different goals require different rep ranges.
- Endurance vs. explosive sports.
- Incorporating both high and low reps for multifaceted activities.
Made with HARPA AI
🏋️♀️ Starting a new 90 day 🏋🏼♂️ I will use this ℹ️ on my journey.😊
His approach of utilizing a dual strategy of low rep routines and high rep routines remind me of the "barbell strategy" talked about by Nassim Taleb.
I’m currently getting use to the gym and have gone for about 2 and a half weeks and just staying consistent at 12 reps a set (3-4 sets) to just get use to the gym and find a comfortable feel before I change things up in a few months. Once I have good form from lower weight, higher rep, I will switch to a Lower rep range with higher weight.
Thoughts?
Great video! 👏👏👏👏👏
I do a lot of reps with small weights (15/20 pounds) generally a serie of 30 reps in a row, then I use a machine to lift heavier weights (60/40 pounds), but with 10 or 15 reps. It's always the same routine : 10 series of each, two times a week or more if I have time. *I repeat that during three weeks, then I go to the next level* .
Only been lifting seriously for about 6 months. Still learning. I've definitely grown some muscle during this time by going heavy to failure. But now I guess I'm at a plateu. Should I mix it up by going for lower weight and higher reps? I like the idea of doing both in the same session. Starting out heavy and finishing with sets of higher reps.
Thank you ❣
Can you make a Video, regarding research about how to train and diet as an athlete? For example Basketballplayers, etc.
Great ! Thanks !
I love that he said to do both. Im going to do 10 Reps 3 weeks and 6 Reps 1 week during the month to try this out
Lets us know king on how it goes
Hi! I am currently training each muscle group twice per week. Do you think that switching between low rep and high rep training is OK or stick to the 3 weeks for each rep routine?
I do both. I have 2 dumbells, one with 15 pounds, the other 30. I do concentration curls to failure, never count reps, just sets. I randomly switch between the two. Same with triceps. Dumbell kickbacks switching dumbells and dips. It works for faster growth..
Need more videos like this
Thank you so much
The man 💪🏼💯
I didnt know about anything, but i go to gym and do the exact same advise in 8:38 , which I found good for me
Bro what to do
I've been working out for almost 8 years and I've never done any exercise for 20 reps, why? I think it's too much and I don't have the time to be in the gym for 3 hours. I usually start with 60kg bench press for 15 reps as warm up and increase the weight with each set, 80kg for 10reps, 100kg for 7 reps and 110kg for 4 reps.
He explained why, I agree though that time is a problem.
is it a good idea to switch reps within then week for example monday upper low reps and the wed upper high reps?
i do a mix of both usually splitting throughtout the week, dont know how accurate it is but i use low reps to build power and high reps for endurance
I believe that approach of going low rep range for a period of time followed by a higher rep range is what they call periodization. Certainly that is the optimum method for hypertrophy. If anyone wants a rep scheme for that, let me know. I make the best rep schemes in the world. But what happens when you habituate to the stimulus (i.e. plateau)? Then I would replace the heavy phase/light phase with a strength phase rep phase or strength day rep day. Strength training would consist of bringing up sub-optimal position exercises (e.g. wide stance squats, close stance squats, front squats, Zercher squats, wide and close grip bench, guillotines, etc.), stuck point training such as floor press and box squats, and compensatory acceleration training or dynamic effort (depending upon whose terminology you use) to develop starting strength. One needs to continually strive to get stronger so he is increasing his weight in the mass building rep range. I have two very effective rep schemes for bringing up those exercises, too. Both types of my rep schemes employ a strategy of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, incrementally reducing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. I use the Epley formula as my means of measurement. I powerlifted for 17 years in prison, had a lot of time to think while having a good aptitude for math and a lot of people to experiment on.
No need for weeks of different rep zone
Just go through the different zones during your sets.
Say you are going to perfom 4 sets of lat pulldown
The first u could do sum bout 15 to 20 reps then next set get do sum that you can get only 8 to 10 reps
Then the last two you can do with the same weight for bout 4 to 6 reps
In my 50’s now and whenever I use heavy low reps, injury is never far away and I never seen size from it.
Done with heavy lifting!
All this contradictory information. Just excerice. lift. eat well. Avoid roids.
Birdup
The problem with this argument every time it’s brought up is it forgets to mention the tempo of the reps. High reps isn’t the reason for hypertrophy, it’s the amount of time under tension. Those high rep sets are meant to take 45 seconds. So roughly 4 seconds each rep, with the majority of that time spent on the eccentric where most growth is made
- **High Reps vs. Low Reps Misconceptions:** The video addresses common misconceptions about high reps being better for muscle definition and low reps for muscle mass. It emphasizes the need to debunk these outdated ideas.
- **Definition Factors:** Muscle definition is clarified as influenced by muscle size and body fat percentage, with the video highlighting that high reps alone do not lead to more defined muscles or increased fat burn.
- **Benefits of High Rep Training:** High rep training is associated with metabolic stress, triggering growth hormone release and engaging both slow and fast-twitch muscle fibers. However, caution is advised against excessive reps to avoid form breakdown.
- **Advantages of Low Rep Training:** Low rep training contributes to overall muscle growth by recruiting a higher percentage of fast-twitch muscle fibers, leading to greater strength gains. The video acknowledges the potential drawbacks of heavy weight loads, such as joint strain.
- **Recommendation for Optimal Results:** The video suggests combining both high and low rep training in a cyclical fashion to reap the benefits of each. This approach is seen as effective for breaking through plateaus and achieving comprehensive muscle growth.
ty
Great content
So... if I do pyramid sets, where I warm up slowly to my high load low rep sets at the top, by doing a couple of sets of medium weight at the 12+ reps range (which is what I do currently), does that manage to do both simultanesouly? Or do they need to be in longer cycles to be effective?
Is there a problem with mixing it up. Example: Let’s keep it simple and take bicep curls with dumbbells. If I were to do
2 x 15 on “regular” weight then
2 x 6 on “heavy” lifting all in one workout would that yield solid results?
I do both. I switch back and forth every time I plateau. Been doing it for years
9:35 on point
Lots of BS and hype out there. But THIS. GUY. HAS. REAL. KNOWLEDGE. Great stuff man, keep it coming!
Hello, I'd like to ask a few questions if you are chanced.
Please, as an underweight person at around 45kg, what should be my calories intake amount?
would depend on your height, weight age, gender etc. You can google to find a calorie calculater easily. The idea is to be in a calorie surplus for you and to take more protein to make those gains!
I've taken to doing higher reps and lower weight, 15 to 20, to let some unpleasant tendon issues heal. I can do the high rep lifts without tendons bothering me but high weight they don't much care for.
At 51 I do 3 sets to failure light weight I'm trying to shred and drop weight but keeping certain muscle size alternating makes sense
1 rep is all you need
how bout 30 reps with 95% of 1rm
How to fix muscle imbalance with seated preacher curl machine for my biceps because my left arm is bigger than my right arm?
if your chest is underdeveloped should you do heavy dumbell bp 1 day then light next day? Or should I run the rack basically?
I would do 65 pound dumbbell bencexpress.I can usually do that for 7 reps Then move down to 60 pounds and so on till I run the rack till failure To where ten pounds feels like sixty five
They found out mitochondrias aren't "power houses" of the body but rather "motherboards" that direct energy to the different body parts. Hence why it's so detrimental to eat the best we can => unhealthy mitochondrias leads to all kind of disfonctionnement. TY for the video!!
😀 u covered the cycling concept before i asked about it.
Hello brother thanks for the vedio...bt I've a doubt... please clear it...i want to grow muscle ..and doing 3 set of 15,12,10 rep for each excercise... total 3 to 4 excercise for targetted muscles
And one of them is drop set excercise...is it ok or what should i do for muscles growth?... Please tell me brother
Bro just eat loads of protein that's how you grow muscle
what would be better for trying to get a better vertical jump
When I was young I had an old iron man show me use heavy for barbell low reps and high reps for dumbbells. Military press low reps dumbbell side, front, rear high reps. It works 🏋️♂️
I wonder if this would be the same for like say resistance bands or anything else?
What's the analysis behind switching between high and low reps every 4-6 weeks rather than, say, split them up each week 3 days each?
My english is bad i can't explain but if you watch the whole video it's pretty obviousssss
High reps are better for sustainment, balance, endurance, and functionality (a.k.a. the "dexterity build" for us nerds 🤓).
Plus it's easier to make incremental progress with adding reps. 👍
I do 25/30 reps for biceps. Great pump. Long time under tension.
i always choose a bit of both to be on safe side
Question... I've been lifting and dieting for about 5 months... I've only lost about 12 lbs but I've lost about 6% body fat. Been lifting consistently 3-5 days a week. I feel like I should be losing faster because I've gotten much much stronger and feel leaner... 30 years old for reference.
Hard to determine from a UA-cam comment. What was your starting weight, what’s your goal weight, starting body fat percent, and goal, what’s your diet like, are you in a slight deficit? What’s the rush? Losing weight gradually is the way to go, if you go too fast you lose muscle. A lot of factors bro.
You've kind of answered your own question, you're losing fat and putting on muscle
The only reason why you're not losing so much weight is because you're gaining muscle at the same time as losing fat. Muscle is heavier than fat, so it's going to decrease the amount of weight loss.
With time, if you keep a good diet and continue to train, you will start to see more muscle definition weight loss will plateau. That's normal.
You're goal shouldn't be to lose weight as there are too many factors included in that. Aim at building muscle and losing body fat (if you're over 17% BF), and stay consistent.
From what you said, you're already on the right direction
I love sprinting and moving fast in bursts. I hate distance!! I think my muscles are more designed for fast movement.
I do sets of high and low with no rest in between, so I do each exercise twice, three times. That way, the light weights feel heavy, the heavy weights feel light and my form is terrible all the time. Soon I'll achieve my goal of being a real man and creaking when I move.
Great video, very informative!
I have a question out of context. Is that true that high reps decrease testosterone levels?
So would it be good to do, 1 day of high reps, 1 day of low heavy reps in a week?
You could do that if you wanted. For a month or two I decided I'd just try high reps, 20 rep ranges basically only mostly to help with my tendonitis. It did improve some of my heavier lifts. But there is nothing wrong with doing 1 heavy working day, and 1 high rep day. I go to the gym 6 days a week. So I'm probably going to do low reps, at the start of the week with heavy weights and then lighter weights with more reps for the second set of days.
There is no wrong way to go about it though, You could easily just swap it up on occasion whenever you feel like it. But if your joints and stuff are bothering you, or you have an injury high reps at lighter weight is smarter, far less chance of further injury, and you will recover faster.
Low reps and heavy weights are what build muscle. In order to get "big", you need to train the fast-twitch fibres. The fast-twitch fibres are responsible for strength, power and explosiveness, they are also responsible for size.
High reps and lighter weights train the endurance fibres. You will never get "big" by just doing bodyweight push-ups.
I've seen videos of skinny beanpoles doing hundreds of push-ups.
However I do recommend doing some higher rep work for your assistance/secondary work because it can provide some benefit your heavier muscle-building training.
Super sets is overall the best heavy weights and take a light weight directly after the heavy weights try it with chest first feel the difference
u the best!
What about an exercise where one does low reps more weight for a set.. then do a high rep lower weight?
Any science on this?
Consistently do 12 to 20 reps. Try to get around 300 to 400 reps in a 30 minutes workout. Will be 58 this month, and this rep range has been great for me, I've been doing this for several years, and my body feels better as he states in the video.
Are you currently on TRT or any other PED's?
@TboneWTF I take creatine cycle 3 months on, one month off. Eat pretty clean, train as stated above quick and at about 50 to 65 max weight.
Stupid
@@gymrat9219 What kind of workout are u doing when u do 300 reps in 30 mins?
@kI-cq5xq I'll go thru a week. Day 1,
bicep, triceps. Day 2 chest, back. Day 3 shoulders. Day 4 legs. While I'm doing 300 or more reps as a workout, leg day is 50 max one rep. All other body parts are 50 to 65. I do this for 3 to 4 months, then change my workout again. Every workout routine is changed at 3 to 4 months. I never go 75 to 90 one max rep anymore. It's more about the time between sets. If I can help anymore, let me know.
Nice info bro
समझ कुछ नही आया पर सुन के अच्छा लगा❤
so can i do 1 set of heavy weight for 8 reps and then do 2 sets of lighter weight until failure and get the benefits of both?
Fast quick reps, give you endurance & speed; quick fuel, exactly.
I want to bulk so I will just use low rep exercise
Then you should aim for 6-12 reps, since that leads to the most muscle growth
It was awesome. Lifted a lot of weight first. Light weight after
Read more Project Invictus...especially the last two books of Natural Bodybuilding
Soooo... what do I do if I Only want to train strength I'm still confused
For me it's the meals holding me back. I must do better
What would be recommended for a 57 year old male like me that just goes to the gym to keep a healthy lifestyle? I’m not even sure which of the 3 at 9:35 I should shoot for.
Right now I’m just doing 3 reps of 20 because I just picked that number at random.
What’s up Max!!!!
An overload is still an overload and form and technique is far more important than load weight and diet is also a huge factor. Most people doing heavy loads aren’t isolating muscles
I do both
The 8-12 rep range increases hypertrophy.
I don't train to progress. I train to endure.
I do 5 sets of 5 reps of heavy weight example 50kg on bench press then once done take about 4 mins of rest and proceed to drop the weight by 10 kg and do 12 reps to failure for 3 sets...