High Rep Training

There is a lot of debate among bodybuilders as to which regime is more beneficial:

1. High Reps with Light Weights
2. Low Reps with Heavy Weights

After reading Muscle Factor Training A New Paradigm I have come to the conclusion that the best regime is probably one which incorporates both styles of training in a single session just like the author of the article suggests.

By performing two sets of Low Reps with Heavy Weights followed by two sets of High Reps with Light Weights, you will see the best results when it comes to strength and endurance increase as opposed to if you only stick to one of the above training techniques.

The saying that Low Reps build strength and High Reps build endurance is true

 

If you go through the research presented in the above mentioned article, you will come to learn that what most strength coaches have advocated - namely that Low Reps with Heavy Weights build strength while High Reps with Light Weights build endurance - is true.

You need to understand that while this is true, it does not mean that training with Light Weights at High Reps only builds endurance and there are no strength gains. Those who claim that High Reps with light weights build endurance also claim that this decreases strength.

On the contrary, you will see strength gains even when you train with Light Weights with High reps.

You do not lose any strength when you train with Light Weights and High Reps. You build endurance and strength even though the strength gains are not near as much as with Heavy Weights and Low Reps.

High Reps with Low Weights for adults

While the young will benefit most by following a combination of High Rep and Low Rep training, as mentioned at the beginning of the article, old age woman and men can build strength safely by following a High Rep with Light Weight routine.

Chances of injury are high in the elderly. If they use Light Weights and churn out many reps, they can minimize the risk of injury while building strength.

High Repetitions of a given exercise with Light Weights is also the way to rehabilitate a joint after injury.

High Reps and Low Reps for maximum strength and endurance

If you are a healthy, young individual looking to maximize strength and endurance results, then you need to do High Reps and Low Reps in a single training session.

Take for example the squat. If you want to build strength and endurance then you would first do two sets of squats with a weight you can lift 6-12 times.

Then you would choose a weight you can squat with 20 times and do 20 squats.

Finally, you would finish your routine by lowering the weight to the extent that you can do 40 squats. You would do the 40 squats and would have successfully incorporated both High Reps with a Light Weight and Low Reps with a Heavy Weight in a single training session to extract maximum results for strength and endurance.

Why does a combination of High Reps and Low Reps work best

To answer that question I suggest you read the article Muscle Factor Model How muscles function during and adapt to training.

The author goes into detail to explain the importance of activating your weak, moderate, strong, and strongest muscle fibers. He explains the physiology behind the Muscle Factor Model to help you better understand why combining High Rep and Low Rep Training in a single session works best.

But if you are lazy like me and do not care to understand the physiology behind this phenomenon, you can simply take the fact that research shows that combining High Rep with Light Weights and Low Reps with Heavy Weights in a single session works best, and get building your strength and endurance!