When you want to build muscle, there are various kinds of exercises that you can do. Different exercises target different areas of your body, and some are better for building muscle than others. One question that many people have is whether high reps or low reps are better for building muscle.
The answer to this question isn’t necessarily straightforward. It depends on a variety of factors, such as your fitness level, your goals, and the type of exercise you’re doing. However, there are some general guidelines that can help you determine whether high reps or low reps are better for building muscle.
The Difference between High and Low Rep Sets
When you’re lifting weights, the number of repetitions (reps) you do per set is one factor that can affect how much muscle you build. A rep is one complete cycle of an exercise, such as lifting a weight and then lowering it again.
Generally speaking, low-rep sets involve lifting heavier weights, while high-rep sets involve lifting lighter weights. The number of reps you do per set will also affect the amount of time your muscles are under tension, which can impact muscle growth.
The primary reason people lift weights is to build muscle. When you lift weights, your muscles experience a type of stress that causes them to grow. The amount of muscle growth you experience will depend on the intensity of your workouts, the type of exercise you’re doing, and other factors.
One of the main factors that determine how much muscle you build is the amount of time your muscles are under tension. When you lift weights, your muscles are under tension for a brief period of time. This brief period of time is known as the time under tension (TUT).
The TUT is the amount of time your muscles are working during an exercise. The longer the TUT, the more muscle you can build. That’s why exercises that involve lifting heavy weights for a short period of time, such as powerlifting, are more effective for building muscle than exercises that involve lifting lighter weights for a longer period of time, such as endurance exercises.
How Repetitions Affect the TUT
The number of repetitions you do per set affects the TUT and, as a result, how much muscle you build. When you do low-rep sets, the TUT is shorter because you’re only lifting the weights for a short period of time. However, you’re also using more weight, which means your muscles have to work harder.
In contrast, when you do high-rep sets, the TUT is longer because you’re lifting the weights for a longer period of time. However, you’re using less weight, so your muscles don’t have to work as hard
Choosing Between Low Reps and High Reps
When you’re trying to decide between doing low reps or high reps, one of the first things you need to consider is your fitness level. If you’re just starting out, you’ll likely see better results from doing high reps. This is because your body isn’t used to the stress of lifting weights, so it will adapt quickly and build muscle.
However, if you’re already fairly fit, you may see better results from doing low reps. This is because your body is already used to the stress of lifting weights, so it takes more stress to break down muscle tissue and build new muscle.
Another factor to consider is your goals. If you’re trying to build muscle mass, you’ll likely see better results from doing low reps. This is because low reps allow you to lift heavier weights, which puts more stress on your muscles and leads to more muscle growth.
However, if you’re trying to build strength, you may see better results from doing high reps. This is because high reps help you build endurance, so you’ll be able to lift weights for longer periods of time without getting tired.
Finally, the type of exercise you’re doing can also affect whether high reps or low reps are better for building muscle. For example, if you’re doing a compound exercise like squats or deadlifts, you’ll likely see better results from doing low reps. This is because these exercises involve multiple muscle groups, so you can lift heavier weights and put more stress on your muscles.
However, if you’re doing an isolation exercise like bicep curls or tricep extensions, you may see better results from doing high reps. This is because these exercises only target one muscle group, so you won’t be able to lift as heavy of weights. However, the reps will help fatigue your muscles and lead to muscle growth.
When you’re trying to decide between doing low reps or high reps, one of the first things you need to consider is your fitness level. If you’re just starting out, you’ll likely see better results from doing high reps. This is because your body isn’t used to the stress of lifting weights, so it will adapt quickly and build muscle.
However, if you’re already fairly fit, you may see better results from doing low reps. This is because your body is already used to the stress of lifting weights, so it takes more stress to break down muscle tissue and build new muscle.
Another factor to consider is your goals. If you’re trying to build muscle mass, you’ll likely see better results from doing low reps. This is because low reps allow you to lift heavier weights, which puts more stress on your muscles and leads to more muscle growth.
However, if you’re trying to build strength, you may see better results from doing high reps. This is because high reps help you build endurance, so you’ll be able to lift weights for longer periods of time without getting tired.
Finally, the type of exercise you’re doing can also affect whether high reps or low reps are better for building muscle. For example, if you’re doing a compound exercise like squats or deadlifts, you’ll likely see better results from doing low reps. This is because these exercises involve multiple muscle groups, so you can lift heavier weights and put more stress on your muscles.
However, if you’re doing an isolation exercise like bicep curls or tricep extensions, you may see better results from doing high reps. This is because these exercises only target one muscle group, so you won’t be able to lift as heavy of weights. However, the reps will help fatigue your muscles and lead to muscle growth.
Frequently Asked Questions
1. What's the best rep range for muscle growth?
The best rep range for muscle growth is between 6-12 reps per set. This rep range allows you to lift heavy weights and put a lot of stress on your muscles, which leads to more muscle growth.
2. What's the best rep range for strength?
The best rep range for strength is 1-5 reps per set. This rep range allows you to lift very heavy weights and build strength.
3. What's the best rep range for endurance?
The best rep range for endurance is 12-20 reps per set. This rep range helps you build endurance so you can lift weights for longer periods of time without getting tired.
4. Should I always try to lift heavy weights?
No, you don’t always have to lift heavy weights. In fact, if you’re just starting out, you shouldn’t lift heavy weights because your body isn’t used to the stress of lifting. Instead, focus on using lighter weights and doing more reps. As you get stronger, you can start to increase your weight.
5. What's the best way to progress?
The best way to progress is by gradually increasing the amount of weight you’re lifting. For example, if you’re currently doing 3 sets of 10 reps with 50 pounds, you could try doing 4 sets of 10 reps with 60 pounds next week. As you get stronger, you can keep increasing the weight and reps until you reach your goals.
6. Why do people train with high reps?
People often train with high reps because it helps them build endurance. For example, if you’re training for a marathon, you’ll need to be able to run for long periods of time without getting tired. To build this endurance, you would do long-distance running with high reps.
7. Why do people train with low reps?
People often train with low reps because it helps them build strength. For example, if you’re trying to build muscle mass, you’ll need to be able to lift heavy weights. To do this, you would lift weights with low reps.
Conclusion
High reps and low reps both have their benefits. The best rep range for you depends on your goals. If you’re trying to build muscle mass, you should do low reps. If you’re trying to build strength, you should do high reps. And if you’re trying to build endurance, you should do medium reps. Ultimately, the best way to progress is by gradually increasing the amount of weight you’re lifting. As you get stronger, you can keep adding weight and reps until you reach your goals.
