It’s not uncommon for individuals to train with only a single rep range in their whole program.
Of course, this isn’t bad, positive adaptations will unquestionably still take place.
But as we’ll examine in this article, training with different rep ranges may provide a variety of potential benefits.
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Previously at the House of Hypertrophy, we saw the scientific literature strongly indicates a wide range of rep numbers are similarly effective for muscle hypertrophy, provided those reps are performed to or close to failure.
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4 reps vs 8 reps vs 12 reps for strength and hypertrophy
We’re going to examine a recent study from Japan exploring this.
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High-intensity training refers to high effort, low volume, and lower frequency training. We’ll cover the precise details shortly.
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For maximizing hypertrophy, should low, moderate, or high repetition numbers be used?
Well, as we’ve mentioned in other articles, there’s a great number of studies finding loads between 80% one-rep max and 30% one-rep max produce similar muscle hypertrophy, so long as repetitions are performed to or very close to failure.
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In this article, we aim to establish whether you’re missing out on superfast gains by not performing superslow training.
Traveling back to the 1980s, it’s claimed an individual named Ken Hutchins, upon conducting resistance training research on older women with fragile bones, developed superslow training.
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Failure is defined as the inability to perform another full repetition of an exercise, due to your muscles being unable to produce the required force.
How close an individual gets to failure with their repetitions is probably one of the more hotly debated training variables.
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When it comes to maximizing muscle growth, it’s far from uncommon to hear that time under tension is an important component.
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I recently came across some research exploring if heavy and light loads produce different regional muscle growth.
Put differently, could heavy and light loads result in different growth on parts of a muscle?
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Strength before size?
Could aiming to increase your strength first, defined as increasing your one-repetition maximum on an exercise, help you build more muscle with that exercise later?
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