The effect of high rep training on strength and size

In a recent research study a group of researchers set out to explore the impact of lighter weight and higher rep training on muscle mass and function.  Why would they want to do that?  Isn’t high rep “endurance” training?  The answer might surprise you.

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12 Responses to The effect of high rep training on strength and size

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  6. Awesome review thought it was really insightful and informative

  7. I didn’t understand the concluding part of your article, could you please explain it more?

  8. peter says:

    I am a 74 year old and seem unable to put on an ounce of muscle using what I would call heavier weights. What are my chances if I switch to a higher rep. strategy?
    Anyone have a view on such a protocol?

    • Rich says:

      Hi, Peter.

      High rep strength training is going to train the weakest of your fast fibers and the strongest of your intermediate fibers. High rep training will not train the majority of your fast fibers, the fibers most responsible for maximum strength levels.

      My personal bias is that high rep strength training is not a replacement for traditional heavy weight/low rep training – I think high rep training should be combined with traditional heavy weight/low rep as a way to improve results versus doing just heavy weights/low reps by themselves (as most programs prescribe).

      • Ben B says:

        Check your diet Peter, to gain any significant amount of muscle you need to be in a caloric surplus. I don’t know if you have your BMR figured out yet.

        Also an aside: I would really like to see the body composition and training experience of the participants in the study. If they were new to training then that could be a confounding variable to the experiment, or at the very least limit how these findings can be generalizable to experienced/adapted weight lifters.

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