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Any benefits to doing really low or really high number of reps per set?

6 min read

Asked by: David Molina

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance.

Is it better to do more reps less sets?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Is it better to do more reps per set or more sets?

Heavier weights and lower reps increase gains



VeryWell Fit reports that the American College of Sports Medicine recommends higher reps (10-15) per set with lighter weights to support muscle maintenance and 8-12 reps per set with moderate weights to build strength.

Can you build muscle with low weights high reps?

More repetitions with lighter weights can build muscle as well as heavier weights — assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point. That means even with light weight, the last two to three reps should be hard.

Is it better to do less reps with a heavier weight?

When you lift heavier, lower repetitions are advised for the obvious reason: it is harder to lift heavier weights and your muscles fatigue faster. But what this also means is that your muscle size will increase more and faster the heavier you lift.

Which builds muscle faster reps or weight?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Do higher reps burn more fat?

During a workout will actually burn higher calories during the workout comparing 10 reps to five ten reps burns about 10% more calories during the workout than doing five reps.

What is the best rep range for muscle growth?

The best rep range for building muscle



Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.

Is 4 sets of 8 reps good?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

Is 5 sets of 12 reps good?

Reps in the 1-5 range build super dense muscle and strength. Reps in the 6-12 range build equal amounts of muscular power, strength, and size. Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.

Do legs respond better to higher reps?

Use Higher Reps



The rule of thumb for gaining size is to use a rep range of 8-12. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. I experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps.

Do you need to lift heavy to build muscle?

According to a new study published in the Journal of Strength & Conditioning Research, you don’t have to lift super heavy in order to boost strength and gain muscle. As long as you go to failure, it doesn’t matter how much weight you lift.

Which muscles respond better to high reps?

Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts.

Should you do low reps for biceps?

If you are training the biceps directly for strength, it is recommended that you train in the 5-10 rep range, or the 8-10 rep range to minimize overloading the tendons and ligaments of the elbow joint due to the single joint nature of most biceps isolation exercises.

Why do high reps build muscle?

Here’s why. Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.

Do biceps respond to heavy weight?

Use moderate loads, higher reps, and more cumulative metabolic stress. Some lifters get carried away trying to train the arms with pure strength. But the arms really don’t respond that well to heavy loading.

Do biceps respond better to higher reps?

Howell is a fan of relatively light weight and high volume (reps in the 12 to 15 range) for biceps training, as the volume will tax both slow- and fast-twitch muscle fibers over time. Incorporating a large variety of biceps exercises performed with high sets and high reps will also help you build bigger arm muscles.

How much do you have to curl to get big biceps?

At least eight sets are needed to stimulate muscle growth. Therefore, you would need to complete eight sets of bicep curls to adequately overload your biceps and cause them to increase in size. Each set should consist of five to 12 repetitions. Because of the high volume of your workouts, according to Keith E.

How do you stimulate bicep growth?

To maximize your bicep performance, do incline curls and focus on stretching your muscles to their full range of motion. Performing a chin-up or high cable pulls will hit the bicep from a higher angle. The same goes for triceps. Performing an overhead tricep extension will stimulate different heads of the muscle.

How can I maximize my arm growth?

8 Best Exercises for Bigger, Stronger Arms

  1. Bicep exercises.
  2. Concentration curl.
  3. Cable curl.
  4. Barbell curl.
  5. Chinup.
  6. Tricep exercises.
  7. Triangle pushup.
  8. Tricep kickback.

Why is my bicep not getting bigger?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work.

Are 21s good for biceps?

When bodybuilders want an incredible biceps workout, they do 21s. The technique uses various ranges-of-motion during a curl to stimulate new muscle growth and build strength at the hardest parts of the exercise—the bottom and the top, says Men’s Health Fitness Director B.J. Gaddour.

How many times a week did Arnold train arms?

Arnold trained his arms 2-3 times per week using an extremely high volume training style. He performed lots of sets, rep and exercises to hit his muscle from all angles and to maximize the feeling of the pump in the gym.

What is the average size of a man’s bicep?

Based on research carried out by the Centers for Disease Control and Prevention during 2015-2018, the average man’s bicep size is right around 13.5 inches.