Higher reps vs lower reps for gaining muscle

[WillBrink]

The article examining higher reps vs lower reps for maximal growth was very popular, so BrinkZone author Monica M has done part II! Does higher rep training have a place in your program? She covers the recent data and makes useful suggestions.

Muscle growth with high rep training – has time come to challenge our egos?

By Monica Mollica

In a previous article I reported the controversial results of a study that compared the muscle (myofibrillar) protein synthetic response of a traditional “bodybuilding” high-load low rep workout (90FAIL) to a higher rep low load workout (30FAIL), both taken to failure 1. If you haven’t read that article, here’s a lowdown:

The workout with higher rep lower load sets (30FAIL) was equally effective in stimulating muscle (myofibrillar) protein synthesis as a workout with low rep high load sets (90FAIL) 1. But more notably, the high-rep low load workout (30FAIL) resulted in a more prolonged muscle protein synthetic response and a greater elevation of muscle protein synthesis rates than the low rep high load workout (90FAIL) 24h after exercise, and also induced a greater stimulation of anabolic signalling pathways 1.

However, this study was an acute study with measurements taken for only 24 hours after one single workout bout. This doesn’t tell us whether higher rep sets would lead to long term increases in muscle mass, which is what we are ultimately interested in. Well, the same research group just published an actual 10 week training study 2 to find the answer this nerve-itching question….

Training program 2

The subjects in this study were healthy young men (21 years old, 5ft 7in tall, 162 lb), who were recreationally active with no formal weight-lifting experience or regular weight-lifting activity over the last year.

The training program consisted of unilateral knee extension training. Each leg was randomly assigned to one of three workouts:

1) one set performed to failure at 80% of 1RM (80%-1) – 8-12 reps

2) three sets performed to failure at 80% of 1RM (80%-3) – 8-12 reps

3) three sets performed to failure at 30% of 1RM (30%-3) – 20-30 reps

While the previous single workout study used an intensity of 90% of 1RM 1, in this training study the researchers chose 80% of 1RM, because this is touted as being optimal for muscle grown. Also, training at 90% of 1RM non-stop for 10 weeks would be pretty though and not representative of a typical muscle growth training program.

Cont HERE

[ra2bach]

Hi Will. this is interesting but can you break this down into layman's terms? what's it mean? what's RM, and other terms used here?..

[Hizzie]

1RM = one rep max

If 1RM = 100lbs then 80% of 1RM = 80lbs.

I too have found slightly high rep ranges to be more productive for me and easier on the joints to boot. My current program is based off of Dante Trudel's Dogg Crapp Training. Simply bumped the reps on most exercises from 11-15 total to 15-20. Huge difference.

[QuickStrike]

So the bodybuilders really do have scientific backing to their high reps approach. Pretty interesting.


Doesn't seem to be as useful for strength-based lifters though? Guys on the westside template seem to do max effort lifts a lot. I suspect there is CNS conditioning involved or something.

[jbuerke142]

The big thing with doing high reps and lower weigh is along with muscle grouth it is easier on your joints and you are less likely to injure yourself. I have been doing this type of workout for over 20 years now. I am very strong, flexible and have full joint movement. Your stamina will also increases and you will not get out of breath as fast.

[Abraxas]

Very interesting

[WillBrink]

So the bodybuilders really do have scientific backing to their high reps approach.

Most do not. Other strength athletes such as power lifters, O lifters, etc can have quite a bit of science to their methods. BBers tend to be the least science oriented when it comes to their training sadly.

Doesn't seem to be as useful for strength-based lifters though? Guys on the westside template seem to do max effort lifts a lot. I suspect there is CNS conditioning involved or something.

Yes, the study did find the higher rep training not as effective for 1RM strength, which as you mention, involves CNS/neuro efficiency.

[WillBrink]

Hi Will. this is interesting but can you break this down into layman's terms? what's it mean? what's RM, and other terms used here?..

Hizzie covered the RM thing, but if you have a question on a specific term, I'll do my best to cover it. Basic take home is that higher reps than normally recommended for increases in muscle may be beneficial, which is contrary to current recs.

[sniperfrog]

What about time under tension?

I tend to notice most people lift very fast. That is they do the negetive portion very fast, like just letting gravity work for them instead of controlling the weight for a good 4-5 seconds on the negetive. I find when I lower the weight very slowly, I get a much better workout.

[Reagans Rascals]

Will, what is your stance on Hypertrophy Training?

That seems more along the lines of this article, lower reps with high weight and then higher reps with lower weight.