High vs Low Reps (Science-Based)
Muscle endurance: High-rep training helps build endurance by forcing your muscles to work for a longer duration.
Fat loss: Burning more calories during a workout can contribute to fat loss.
Cardiovascular health: High-rep exercises can improve cardiovascular health and endurance.
Muscle tone: While not as effective for building mass as low reps, high-rep training can help improve muscle tone and definition.
Low Reps (1-6 reps)
Muscle mass: Low-rep training with heavy weights is effective for building muscle mass by causing microscopic tears in the muscle fibers, which then repair and grow larger.
Strength: Low-rep training helps increase strength and power.
Powerlifting: This rep range is often used in powerlifting and weightlifting competitions.
It’s important to note that:
Combination: A well-rounded workout routine often includes a combination of high and low rep ranges to target different muscle fibers and achieve various fitness goals.
Rest: Adequate rest between sets is crucial for both high and low rep training to allow muscles to recover and grow.
Intensity: The intensity of your workout, not just the number of reps, is important for achieving results.