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 However, neither of these statements is actually true and there are many outdated misconceptions that people still have when it comes to choosing the best rep range for their goals.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…
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