Strength training with high reps fantastic for constructing muscle mass, not for constructing strength
If you do
weightlifting to develop muscle mass, you might too utilize weights that you can do 30 reps with rather of weights that you can just handle 10 reps with, American sports researcher Brad Schoenfeld found. However if your objective is strength gain, high reps resistance training is less ideal.
Schoenfeld did an explore 18 boys, who had actually been doing weightlifting typically for over 3 years.
Schoenfeld divided the guys into 2 groups, all of whom did a complete body exercise 3 times a week for 8 weeks. The topics did 7 fundamental workouts: bench-press, military-press, lat-pulldown, cable-row, squat, leg-press and leg-extension. They did to-failure sets.
Half of the topics trained utilizing weights that were 70-80 percent of the weight at which they might simply handle 1 representative [1RM]. Their sets included 8-12 reps. [High load]
The other half of the topics trained utilizing weights that were 30-50 percent of the weight at which they might simply handle 1 rep. Their sets included 25-35 reps. [Low load]
At the end of the 8 weeks both groups had actually gotten the very same quantity of muscle mass. Obviously for muscle mass it makes no distinction whether you train with reasonably heavy or lightweight.
The weight with which the topics might simply handle 1 representative [1RM] increased by more in the High load group than in the Low load group. The boost in 1RM for the bench press in the Low load group was not even statistically considerable.
However by the end of the experiment the topics in the Low load group had the ability to carry out more reps when they did bench presses with 50 percent of their 1RM. The figure above programs that the overall variety of kgs that the topics in the High load group had the ability to move in a to-failure set with 50 percent of their 1RM in fact reduced a small quantity – however not considerably.
“Low-load training can be an effective method to increase muscle hypertrophy of the extremities in well-trained men”, Schoenfeld concluded. “The gains in muscle size from low-load training were equal to that achieved with training in a repetition range normally recommended for maximizing muscle hypertrophy.”
“Provided that maximal hypertrophy is the primary outcome goal irrespective of strength increases, these findings suggest that a new paradigm should be considered for hypertrophy training recommendations, with low-load training promoted as a viable option.”
“On the other hand, if maximizing strength gains is of primary importance, then heavier loading should be employed at the exclusion of lower load training.”