Based on this data I suggest that the evidence supports that resistance training consisting of a combination of reps is superior to a more traditional lower -
rep strength training program.
Not exact matches
Looking through the endless supply of bodybuilding and
strength training programs on the Internet one can usually find approximately the same number of
reps recommended for the main movements which are around 25 - 30.
«Essentially a
strength -
training program but with light weights and high
reps and no breaks in between sets.
«Essentially a
strength training program, but with light weights and high
reps and no breaks in between sets.
Having mentioned that the low -
rep range is characteristic for
strength training, it might come a bit confusing saying that low -
rep training can be incorporated into a well - structured bodybuilding
training program.
If your goal is to increase maximal
strength, you are going to follow a
program where you are
training mostly with low
reps (1 - 6), big breaks between sets (3 - 5 minutes) and low to high number of sets (1 - 6), depending on your current
training level.
If you're following a
strength training program, then vary the exercises, the
reps and the intensity.
In most
strength training programs, you're told to perform all of the
reps in each set without resting.
My personal bias is that high
rep strength training is not a replacement for traditional heavy weight / low
rep training — I think high
rep training should be combined with traditional heavy weight / low
rep as a way to improve results versus doing just heavy weights / low
reps by themselves (as most
programs prescribe).
In summary, this study found that a combination
program consisting of heavy weights / low
reps and light weight / high
reps was more effective for improving both
strength and endurance than a traditional periodized
training program consisting of a single
rep range during each
training phase.
In 30 years I have encountered very few (one or two)
strength programs that advocate
reps above 20 and most advocate no more than 15
reps. (I am not including warm up sets — I am only referring to «work sets», those sets done to elicit a
training response, not the sets done to «warm» the muscles by doing a high
rep set and a low intensity of effort.)
A combination of both high and low
reps — what I call Muscle Factor
Training — has been shown to increase strength significantly more than a traditional low rep, periodized type training
Training — has been shown to increase
strength significantly more than a traditional low
rep, periodized type
training training program.
Why does the addition of high
rep training —
training that has been conventionally viewed as endurance
training — to a traditional low
rep program produce greater gains in
strength than a low
rep program only?
Short term studies of muscle hypertrophy with untrained or lightly
trained subjects is not the best way, in my opinion, to evaluate the long term effectiveness of a
strength training program because a) the study is too short to form a long term conclusion, b) untrained and lightly
trained subjects gain muscle from any resistance
training (for example, I, as a young non-exercising man, gained 20 lbs of muscle in my first 4 months in the Army by doing nothing but high
rep calisthenics, running, and road marching) and c) muscle hypertrophy is not a great proxy (substitute) for determining actual long term
strength gains.
The constant change and shock applied to the body when
programs and
rep ranges change allows for higher success in breaking
strength and size plateaus, but ultimately allows you to
train with precision towards personal fitness goals!
Effective
strength training means using an excellent
program, perfect technique on every
rep, and ever increasing intensity.