Are you new to the gym? Are you wondering what’s better for getting bigger muscles? High reps low weight or low reps high weight?
Well, we have got you covered! Almost any type of resistance, strength or cardiovascular training can increase your muscle size, weight loss and strength but focusing on a particular routine with proper exercises can give better and faster results. Lifting weights is easy and can be done by anyone. It keeps your bones strong and healthy, starves off diseases, regulates insulin, lowers inflammation and reduces the risk of falls.
High Reps Vs Low Reps? This has been a very confusing topic for many people but this article will provide you with the whole summary on high reps vs low reps to help you meet your goals.
High Reps Vs Low Reps
Choosing high reps or low reps depends on the kind of output you want. In this article, we will discuss which works best, high reps low weight or low weight high reps for:
- Muscle endurance
- Muscle mass
- Weight loss
- Whole Body
It also depends on the strength-endurance continuum.
|Reps Per Set||% of 1 Rep Per Minute|
|Endurance||14+||less than 40%|
1RPM is the maximum amount of weight you can lift in one rep and whatever the weight is, you will do a percentage of that for a particular number of reps and sets for developing strength, endurance and both. Hypertrophy is considered to be the best working for your whole body as you can reach 50% of your maximal strength and 50% of your endurance.
Which one is better, high reps low weight or low reps high weight? Doing 3-5 reps of 4 sets provides the most strength and doing both alternatively is the best.
High Reps Vs Low Reps: Muscle Endurance
For muscle endurance doing high reps with low weights and short rest, periods are recommended. Once your muscle endurance increases, it will be easier for you to lift moderate weights. Doing 1 to 2 sets of 15-16 repetitions will be the best.
This workout pattern will build up your slow-twitch muscle fibres and keep you prepared for hypertrophy training. Muscular Endurance will improve the aerobic capacity of your muscles, maintain a good posture and stability and increase your athletic performance.
This may work for some people as there are other factors too such as hormone levels, metabolic rate, genetics, current muscle size, body type, diet, body fat, etc.
High Reps Vs Low Reps: Muscle Mass
For gaining muscle mass, Low or mid-range reps with heavyweight are recommended. Even doing a combination of both, high reps low weights and low reps high weights will work better.
If you constantly lift heavy weights you will feel exhausted but when you lift heavy and light weights alternatively, your nervous system and muscle tissues will get a chance to recover and you will also build endurance. You also need to take proper rest and follow your diet.
Consider doing high reps, low weights 3-4 times for the first week and in the following week, do low reps, high weights 2-3 times.
High Reps Vs Low Reps: Strength
For Strength, Low reps with heavier weights and short rest periods are recommended. Aim for 8 reps and break it into 2 cluster sets. Take rest between each cluster and increase the muscle tension. This will activate fast-twitch muscles and build up strength.
This pattern will prevent you from injuries, build speed, restore your health and maintain blood flow.
You can do additional exercises such as deads, presses and squats to increase your muscle tension. Try to increase your reps as you feel you are gaining strength, this way you will be able to reach your goal faster.
High Reps Vs Low Reps: Weight Loss
For weight loss, doing high reps with low or moderate weights is recommended. Doing 12-15 reps per set will make you lose weight and engage your slow-twitch muscles to increase your overall muscle endurance.
This pattern will increase aerobic metabolism which will burn fats faster. Doing High-intensity interval training is also very beneficial for weight loss.
You have to keep a track of your diet and measure your body parts, such as arms, chest, waist, neck, calves, thighs and hips. After your workout session with proper rest, you will notice that your stomach has decreased in size.
High Reps Vs Low Reps: Whole Body
For the whole body, there are no high weight low reps vs low weight high reps. You have to do a combination of both to gain strength, build endurance and stay fit.
Here is a routine to give you the best of our service:
Week 1- low reps, high weights 2-3 times per week
Week 2- high reps, low weights 3-4 times per week
Week 3- 1 set of low reps, high weights and 2 sets of high reps, low weight 2-3 times per week
Week 4- 2 sets of low reps, high weights and 1 set of high reps, low weight 2-3 times per week
Week 5- 1 set of low reps, high weights and 1 set of high reps, low weights(do 2 sets of each alternatively) 2-3 times per week
Things To Keep In Mind
- Plan everything beforehand
- Stay hydrated
- If you are not seeing results, consider doing strength exercises to build muscles and endurance.
- Consult a doctor if you are experiencing muscle pain or have injuries.
- Try fitness apps to keep a regular track.
- Hire a personal trainer to help you and meet your goals.
- Keep your diet in check, avoid sugary foods, alcohol and smoking.
- Change your reps weekly to get the best results.
- Make sure to warm up before starting your training.
- Cool down after your workout by stretching.
Adapting to this workout can be challenging but having faith and enough confidence in yourself will make it easier. You do not have to rush, start slowly and increase gradually. If you have a well-designed plan for yourself, you will have long-term health benefits and gains.