Whats a good rest time between sets7/22/2023 It would be realistic to train full body in a high rep style 3-4 times a week, or to do a body part split approach 5-6 days a week. High rep training can also refer to drop-sets, super-sets, giant sets, or circuit-style training. Another benefit of choosing to add reps, not weight, to your workouts is that you can keep going for longer without fatiguing your joints and central nervous system. High rep work allows you to train your entire body, hitting all muscle groups and working on symmetry and balance. And high rep work will get you stronger, just in a different way to the sheer strength of low rep, near maximal lifting. What is true, is that higher rep lifting keeps your heart rate up for longer, fills the tissue (this is “the pump”), and can lead to a bigger, rounder, more pumped look. ![]() High rep work burns fat just like any other rep ratio, but it won’t magically help to achieve a certain look. After all, if you can do 12+ reps with a heavy weight, then it’s not heavy as far as you’re concerned! High rep work improves muscular endurance and helps with hypertrophy (building new muscle tissue), so it will contribute to increases in muscle size, strength, and your general fitness.ĭon’t fall into the trap of thinking high rep training will blast body fat, spot reduce a specific area, or “bring out the cuts” in the muscle group you’re working. Sets of high repetitions (usually taken to mean 10-12 and above) are, by default, usually performed with lighter weights. ![]() Let’s look at the pros and cons of lighter, higher rep training vs heavier, low rep training. Changing at least one workout variable is the key to achieving progress and avoiding the dreaded plateau. Weights (how much you lift) and reps (how many times you lift it) combine to give you volume, which is key to progress whatever your final goal might be. You could lift heavier, or add more reps to your workouts. At this point, you either throw in the towel or decide to switch things up to keep on progressing. Once you’ve been training for a while, your progress will slow down or maybe stop altogether. One thing’s for certain, it’s a great question to ask. At the other end of the scale, you’ll see folk carefully building up to heavy, near-max lifts and repping out 5, 3, or even single reps.Īnd what you should do depends on your goal, your strength level, your experience and confidence, and the context of your current training block. Some will be moving quickly between sets, repping out 15+ reps and adding in a drop-set to finish. On any given day, you’ll see people training with barbells, dumbbells, machines, or purely bodyweight. One size definitely doesn’t fit all in the weights room. ![]() Should you focus on lifting for reps, or aim to lift heavy? Volume or intensity? Discover the best approach for your goals.
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