Increase weight less reps.
Determine your fitness goals and your mindset.
● Increase weight less reps Don't have as much time to train. not too sure where Higher reps at lower weight is for gaining more size, not gaining more muscle. How Much Weight Can You Gain with Low Reps; Low vs High Reps – What’s Best for Muscle Growth (Final Verdict) Does Lifting More Weight With Less Reps Help Muscle Growth. Yea this would be a good idea, adding weight will help you gain muscle and also doing less reps If you're benching 135 for 5 reps don't go for less weight to up your reps. Hypothetically for the shoulder press, start with 10 reps where you struggle at reps. For instance: should you increase volume (repetitions) or weight? Progression for strength athletes is more about adding weight and less about increasing volume. Debating more reps or more weight? Discover how each approach can impact your strength goals. I didn't create the programs so I can't say exactly, but maybe they want you to try to take advantage of your beginner strength gains where you can basically add weight to the bar or add a couple of reps with every workout, or keep lower volume total doing 5 sets of 5 reps as opposed to 4 sets of 12 reps etc. A proper weight training program includes periods of low reps with heavy weights and high reps with light weights. You feel better too since it kinda adds on to your ego and your CNS gets stronger too which means you will feel stronger. Moreover, while decreasing inter-set rest is an overload strategy for Wondering what you've seen the best results from: training biceps and triceps with high volume or high weight, but lesser volume. C. For example, if you’re doing lateral raises with 10-pound dumbbells, the next weight up is probably 15 Low repetitions with heavy loads: One to five reps per set with 80 to 100 percent of the 1 RM (repetition maximum) optimizes an increase in strength. You are lifting weights probably to gain muscle, to lose fat, or to build strength. Mixing up your routine keeps things fresh, fun, and less reps, more load train mobility too to strengthen also increase the weight, add an extra set, change the leverage with harder progression or reduce the recovery time between sets). The proven rep range for increasing strength is one to six B. Not necessarily a good idea with big multi joint accessories because you're still doing more or less the work of a squat but easier. That being said if you're a total beginner you can probably just keep the reps the same and increase the weight session to session. Repeat. One important difference between UPFs and traditional food is the reduced chewing frequency; unprocessed foods typically contain high amounts of fiber, which While any kind of strength training is beneficial, there are certain ways to tweak your workouts to support individual goals. For sake of illustration, we’ll choose 8-12. For example: At that point, it’s better to lower the weight and increase the number of reps you’re performing. If you do a set in the 5-30 rep range, and each set is less than 5 reps from failure (so between 0 and 5 reps in reserve), then you’re probably just fine. Then, once that’s a walk in the park, increase the amount of weight you use by 5 or 10 pounds (2. Instead of using a weight of your 80 1RM Strength and doing 8-10 Reps. For health and endurance: Usually you go for lower numbers of reps and higher weight for strength and higher reps, lower weight for size. Muscle strength and muscle size are related but not 100% correlated. Progressive overload includes lifting more weight for same reps, lifting same weight for more reps, lifting same weight for more sets/reps, improving technique/form, longer time under tension. What’s the problem? Purpose. If you lift in the 10 rep range, your muscles will get bigger; you will be able to handle more work volume but your max will not go up as much. In my case, the longer workouts were from more sets, but this article suggests I might get more from keeping the Power (P) - One that focuses on power by using lighter weight and lower reps performed explosively off the chest (4 sets of 3 reps, ~70% 1RM) Next, gradually increase your volume from less than 5 sets of bench per week to roughly 10-15 sets of bench per week. As for other isolations I go upto 20 reps then increase weight. Going beast-mode for one rep of your PR is great, but pretty meaningless. For me incline is more enjoyable than supine bench, as well as really develops the anterior delta and upper pec. On the heavy weight weeks increase the weight by 2 to 5 lbs on each “set” but do 2 less reps a set. Ensure proper form and gradually increase weights to challenge your muscles and promote growth while maintaining a lean appearance through a balanced diet and cardio exercises. For example, if you make no changes to your training, then you can easily monitor for significant drops in strength. Spend a few months pushing your strength ( <10 reps), then a few months focusing on volume (>10 reps) making the most of the increase of strength, cut or mini cut then repeat - can work wonders It's a good Idea to work across multiple rep ranges, whether in a phased approach (probably the better option), or with light/heavy days. This is the most predominant fitness myth. Are there benefits for lifting heavy weights as opposed to light weights for muscle gain? Let's take a look at what research has to say. A new study suggests that we need to gain consistency with our workout routine before we make programme tweaks for strength and size. Every workout I plan to beat my previous workout in volume per exercise (Volume = Sets * Reps * Weight). Of course, the Nah, calorie deficit drops weight, not increased reps. one used light weights, slow reps and the other, heavy weights, less reps, albeit with anabolic steroids. Beginners should give themselves several weeks of conditioning before going to this level. “Does the person want to achieve To get the maximum benefit from your weight training workout, you must understand how to manipulate your reps, weight, training intensity, and volume to meet your goals. If you're pushing under body weight (add both dumbbells together = less than body weight) you might want to get a comfortable feel for 10 reps. This 2016 paper by Schoenfeld and colleagues illustrates this idea perfectly. e. Whether your weight training program helps you tone or bulk up depends mostly on your diet, genetics, and sex. Just because you are capable of MOVING the weight, that does not mean that you are doing on the most stimulative way for your target muscle. Before addressing the “weights or reps first” question, we need to face the elephant-sized arch-nemesis in the weight room: the lack of progress, or that no-man’s land where your workouts The difference is that lifting heavy weights to failure takes much less time than lifting lighter weights to failure. edit note that you want to keep your volume (overall reps) about the same gain size = 3x8 (lower weight) = 24 reps gain mass = 5x5 (higher weight) = 25 reps You keep the volume about the same but you change the weight depending on your goal. Would you recommend sticking with a weight and trying to increase reps until I hit the full 4x15? Limited rest periods are strongly correlated with hypertrophy, presumably because of the metabolic stress (more glycogen storage etc). 1 Here’s what you should consider changing; 5 Think About A Set 4: 8 reps with 225 pounds, 0–1 reps in reserve. Low weight with high reps also stimulates slow-twitch muscle fibers, which fatigue less quickly, increasing your overall I can't afford to buy more plates so I wanted to ask if doing more reps with a weight can be the equivalent of lifting a heavier weight for less reps. As a weight-loss coach and personal trainer who specializes in women’s health, most of my clients want a sleek and toned look. Low rep work is usually taken to mean 5 reps or lower, and is typically done by powerlifters and sheer strength athletes who are focusing on form, power, and top-end strength. Getting a good pump feels fucking amazing tho Reply reply if you're trying to increase reps with the same weight that gets more and more into endurance training. 1RM refers to the maximum amount of weight one can lift for one rep of a particular exercise. 3. You could cycle between 5x5 and 8-12 reps to get the most out of the two, but me personally, I love lifting heavier weight for lower reps with longer rest times since it makes me feel better and stronger, and powerful to some extent. Progressive Overload is Key: Gradually increase weight to avoid plateaus. If you are going close to failure in both cases, you will be using lower weights in the case of more reps with less sets. Using these processes, you focus more on your form/technique, and you naturally get stronger as the weights increase. The set range shouldn’t change rep range, if you said 3 sets of 12-15 or 4 sets of 6-8 that’s the difference between strength training and body building but if you can do 8 reps just do a solid rest in between (2-3 mins) and hit the additional sets, if you drop to 7 or 6 reps it’s a win, it means your pushing it. For endurance, it's reverse: more reps. Find out how to increase the weight you lift for better results. Which means gradually over time you will be at a slight deficit assuming you were at a mild surplus or maintenance before. Then continue with your regular number of sets, working up to 15, then again going back to 8 reps, and add some more weight, if you are able. As you can see, there were more reps total in the Table of Contents. It's a minor tweak on the classic 3 sets of 10 reps scheme that originated from research done in 1948! (lowering of the weight) will skew that statement about I have read the old saying that one should focus on more weight and fewer reps for muscle gain and vice versa for endurance gain. It's important to remember By virtue of slowing down the movement, coupled with the sheer amount of reps you do per set, you're going to increase time under tension, which is a necessary stimulus for hypertrophy. As a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is Some people preach low weight, high rep and we're talking about 15 to 20 reps per set. The best rep range for getting stronger. Currently do 25 pull ups/50 push ups (elevated /rings) and 75 squats daily. How often should you do such a strength training for weight loss? We should do strength training for weight loss at least two to three Thankfully, we inherently know and strive to do more, so we naturally implement progressive overload. “Lifting a lighter weight for more reps will still help you build strength, but not as much,” she adds. Track Your Progress:Track For example, if I'm doing 4 sets of dumbbell curls at 15, 12, 10, 5 reps, would I start heavy weight and less reps first or less weight more reps first? Archived post. If you’re already doing 12 reps but 3 sets, then increase sets. D. Here’s how it works: Identify a repetition range for each exercise. But don't confuse less with easier. As you’d expect, low rep efforts are done with a weight you would personally find challenging, working towards 90-95% of your 1-rep max. Week three, we may increase the weight and increase rest time You don't typically think like "after I hit 10 reps on this weight I'll increase" since that's not a sustainable model of progression for long term success. 4. Lifting with more weight and fewer reps allows you to simultaneously Should You Add Weight or Reps? You can stimulate muscle growth with anywhere from 4–40 reps. If you are a completely newbie and are interested in really learning this stuff the subreddit faq and info sheet is great for it. In this article, we will discuss the best possible The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. Low reps using a heavy weight: Increase biceps and triceps strength: Moderate reps using a medium weight. Time to put In my current setup I usually get 15-12-8-6 reps. Determine your fitness goals and your mindset. If I add more plates and make it 90-100kg I might only be able to do 3-5 reps. Conventional wisdom has us convinced that high reps and light weights builds Training volume is a metric typically utilized by those looking to increase muscle hypertrophy (defined as “an increase and growth of muscle cells”, or “bigger muscles”. For biceps the rep range is usually a little higher because they're such a small Here are some common muscular endurance assessments: Maximum situps or curl-ups Maximum pushups Max reps on machine or free weight exercises with a percentage of bodyweight or 1RM (typically 50-65%) But unlike building max strength by lifting heavy with low reps, building appropriate muscular endurance isn’t merely a matter of performing lots of reps. While lifting heavier weights with fewer reps has its benefits, there are also some potential drawbacks to consider: Reduced Muscle Endurance: With fewer reps, the muscles are not subjected to the same level of stress and fatigue as high-volume training, which can lead to reduced muscle This is a process known as periodisation, where you go through cycles in your training – in this case, it would be training with lower weights and higher reps (known as a hypertrophy or volume Add accessory work like in ICF? Or do more reps with lower weights and switch the program? Stronglifts also says to lift just 3 times a week to have time to rest. Heavy The Cons of Lifting Heavier Weights with Fewer Reps. there’s a greater chance of injury to your joints and connective tissues. Generally lifting in sets of 5 or less will increase your strength most. I've been doing arms like this for as long as I can remember: Do you guys recommend switching it up and doing some heavier weight exercises for less reps instead? Perhaps 5x10, 8, 6, 6, 4? Something like that? Share Sort by: Best. For compounds I do 12 reps and then increase weight. Beginners don't need that much This is the type of strength training that involves lifting heavy weights at less repetitions. Read more blogs For the best results This innovative routine is a beginner-level linear progression program (3 or 4 day routines), meaning you consistently increase the weight of the lift every week. Reply reply I-like This will be more moderate weights (75-85% of your 1RM) for 6-12 reps. What Burns More Calories: Higher Reps Or Heavier Weight Low Reps? For a trainer who wants to burn fat, one of the questions asked is, whether to do more reps or more weights for fat loss. 5x5 any day. r/bodyweightfitness. However, it still isn't the whole story. Similarly, if you do fewer reps with more weights, it will increase your muscle strength. For weightlifting workouts you generally should progressively raise the weight. 8-9-10 go get water, come back go slightly higher on It's good to aim for 15 reps if you have been aiming at 10 reps. But if you wanna get bigger you'll wanna increase the weight with decreased reps. However, it is not true the other way around. 2 nd set 105 X 10 reps. The traditional program was 3 sets of 8 to 10 reps at 80% of one rep max. Lighter weights have the same tearing effect as heavier weights, but the fibers It depends how many reps and sets you’re doing. get to a level that you're comfortable to increase the reps. , muscle failure). 5 kg someone a while ago posted about using steel chains to make fractional weights, you could also hack with some cans filled with scrap metals. As your workouts lengthen, you’ll burn more calories and reduce your body fat to keep your body from running out of energy. How to Pick More Weight or Reps Depending on Your Goals Maintaining General Fitness. “However, it is a great way to tone and increase muscle definition. Wanna get stronger, go slow and heavy, wanna build more leaner muscles, medium to light with more reps, but if you aren’t feeling any strain or just going through the motions then always go heavier. If you haven't gotten stronger or the muscle hasn't gotten bigger, you'll never be able to increase the load/reps. These strength gains in the 1-5 rep range will have sort of a "trickle down” effect. If you have any queries related to fitness, just leave a comment below. It's related to something else. slow down your reps 📍Muscle Contraction - squeeze Embark on a journey to discover the most effective method for muscle gain. Every week or 2 is a good time to increase the amount of weight you lift. Should I Increase Reps and Sets Instead of Weights? There are some cases when it makes more sense to increase reps and sets than increasing weight. 3 What About Heavy Weights?; 4 Other Important Aspects than Weights and Reps. But you probably should do it with less weights / or an easier version of the exercise. I'd be willing to go 5 times a week though. High weight low reps approach is usually the focus of athletes whose goal is to lift heavy weights, such as Powerlifters and Olympic Weightlifters. 5 kilograms). If I am squatting/deadlifts i am resting 3-5 mins. 12 reps of, say 3 or 4 sets - get to a level that you're comfortable to increase the weights. 3 rd set 95 X 10 reps. People with more slow twitch fibers won’t need to leave as many reps in the tank. If volume is kept equal then both schemes will provide similar results, but heavier sets will be more overall tiring . If you walk into most gyms today, you’ll see a major contrast between the weights used by men and women. Upper 1: Low reps (less than 8) Lower 1: Low reps (less than 8) Upper 2: High reps (up to 15) Lower 2: High reps (up to 15) Another way is by doing periodization. However, lifting light weight alone does not give you such results Best Supplements for Weight Loss; and frequency — meaning how often you train — is less important than the total volume. Building muscle tissue becomes progressively LOW REPS WITH HEAVY WEIGHTS. 2 or 4. Those 5RM numbers calculated based on doing the same amount of weight lifted per exercise, i. Subscribe. Reply reply Top 1% Rank by size . This is a very simple explanation, yes. Should I be aiming for more reps or heavier weight in general? If you are using a weight that you can get 20-25 reps with, but at the end of the set could still do a few more reps, that load is too light. This increase in strength can translate to better performance in subsequent training cycles. Made me wonder what I would really give up by doing 1 top set followed by 2 more sets at a lower weight but higher reps. Read about the things to keep in mind when increasing weights. You could decrease the weight and increase the reps while cutting, as long as you are still getting sufficiently close to failure. Yoga Workouts Fitness Dieting Health Tips Weight Loss. Reduce workout duration and increase the intensity by taking less rest or by doing supersets, drop sets, etc. At the culmination of the 12-week study, both test groups had developed the same level of muscle mass increase, showing that either option is effective for building muscle So, if you’re working in the 4-6 rep range for bench press, start with the amount of weight where you can get 4 reps, but not 5. For Example: If you’re 1RM (Rep Max) is 10Kg in dumbbell curls. With a less-challenging weight set, we need to have more reps. When to Use Light Weights. Of course, the To build strength opt for weights you can lift for one to five reps. permalink; embed; save; report; Well on the 8, 8, 8, 12 day you aren’t hitting 3RIR or less Try to increase the weight or reps you do on an exercise every workout . If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. Q: Is lower reps/higher weight really better for mass? Pick two or three exercises for the biceps and focus on an increase in reps, weight, or both and the muscle will grow. That means doing only 12 reps with that weight is not putting enough stress on your muscles to The ultimate goal of course is to increase the weight regardless of which goal. Session 1 100 12 reps 100 12 reps 100 12 reps Session 2 110 12 reps 110 12 reps 110 12 reps For me personally I found double dynamic worked way better. The researchers compared the effects of sticking to a rep range of 2-4 reps with heavy weight versus sticking to a rep range of 10-12 reps with relatively lighter Less reps, maximise your weight. One of the studies he refers to, published by the Journal of Strength and Conditioning Research, compares high reps with lower weight and lower reps with higher weight, with both groups working to I want to put on a bit of muscle (used to train with weights since I was 14 so have decent strength /muscle but that's tapered off last few years ) now 41 years old,18% bodyfat. For strength training, you want to find your best weight and try to lift that up to 12 reps. Unless you've plateaued in which case it can help break plateau. The more reps you do, the lighter the weight can be. Both of the above: means you won’t be Time is my limiting factor so I learned to design my workouts with faster workouts on weekdays (3 sets of 4-6 reps of enough weight to fail before 6 repts) and longer workouts on weekends (6 sets of 1-3 reps of heavier weights for strength) where I had more time. It's just the simple fact that it is possible to gain more muscle by training less. Increasing reps and sets is generally safer, as there’s less risk on each rep as High reps, low weight (6-15 reps) First, let me put to rest the notion that high reps mean going to the point you can’t lift any more (i. It works for beginners, because everything works for beginners, and it works for intermediate/advanced Increase Endurance: Reps: Save Time: Weight: With the basics out of the way, let me explain why the approach above works. In the case of more sets witg less reps, you will be using heavier weights. in 7th grade gym class I was playing dodgeball, not hitting the gym using weights. g. I have also read about most exercises that a set should be between 8 and 12 reps and should be done with the weight that fatigues you on 12 reps. Wouldn't doing more reps of a lower weight burn more calories than doing less reps of a higher weight? The reason that adding reps can increase definition is because it increases the amount of work you are doing, which increases your caloric requirements. And some people preach heavy weight with low rep, and we're talking about anything from the one to eight He explains there are essentially three different approaches to repetitions and weight lifted – and which one you choose depends entirely on your goal. You can vary rep ranges set to set — so one set of 15 reps Your goals dictate the range of reps you should perform, and for how many sets you should do them: To develop maximal strength, lifting incredibly heavy for 2–6 sets of 6 or fewer reps is ideal The other day I was doing sets of 12-13 with a little less weight because I just couldn't do my usual sets of 10. In the gym, the heavy weights are often set up in a Strength Continuum | Strength | Fat Loss | Muscle-Building | Recommendations. Then you can go lower weight-higher reps to make dem sweet size gainz. 4 th set 75 X 10 reps. "This is about in the middle of this range and is an easy For strength training, increasing weight is a lot more important. You want to gain muscle to get "tone" You want to do progressive overload to build muscle, so start tracking your weights and reps so you can progress (increase weight or reps week over week) Fact: Heavy weights build strength, which helps you maintain muscle while losing fat. Weights vs. 1 When you Lift light weight; 3. This guide examines the benefits of adding In my opinion, the weight doesn’t matter as much as people seem to think. more reps of less weight. Research has shown that both high and low-rep training can build muscle when the overall volume is equated. but there are only a few variables that really matter when it comes to performing reps specifically to increase muscle mass. And yes, long term. But that instantly feels like a stupid assumption - after doing a strength 3x3 High reps and lower weights usually lead to a pump. At the next weight you aim for 8-12 controlled reps. So the usually rule is 4-8 reps for strength 8-12/15 for size and higher than that for endurance training. High reps (12 or more reps per set) build muscular endurance but don’t really build strength. Form is Crucial: Prioritize proper technique before lifting heavier weights. That's because the heavier the weight is, the less reps you can do. I still got fatigued as hell and felt like I worked my muscles hard but it wasn't over the top intense. If you’re doing 5 sets but 5 reps; maybe increase reps. Mathematically After this, lift moderate weights of about 15 to 25 pounds for 8 to 12 reps, and then finally upgrade to your heaviest weights of 30 pounds or more for 5 to 8 reps in a set. ) More reps with less weight = endurance Both lighter weights with higher reps and heavier weights with lower reps increase muscle mass. Some women will curl 5 pound dumbbells for 25 reps in an effort to “tone” their arms, while some guys will bench a ton of weight for only a few reps in an effort to put on muscle and Light weights may not seem to offer as much of a challenge, but they do reduce the risk for injury and still help with muscle growth, mass, and endurance. I am also a lot older than the typical person starting out, so I probably don't adapt as fast. r/Fitness. You’ll lift heavier weights Using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. You continue the process till you reach your required weight. Whatever your goal is, optimizing your workout with proper rep range is a very important factor to achieve it. TUT, ceteris paribus, increases hypertrophy (particularly storage of glycogen, buildup of fluids, mitochondria etc -- sarcoplasmic hypertrophy). This works well for smaller muscles like side delts for example that are largely slow twitch that responds well to that type of training but also hard to progress because it becomes a high percentage increase and also it's a joint where it's easy to cheat and easy to Less reps more weight, because at a certain point your body is going to get used to the consistent things that you are doing and it will treat it as a cardio. Accessorys are generally not relevant enough for that approach, just keep it in the 8-20 rep range and you'll probably be fine. My 1st set I generally start off by doing a weight i can rep 10-12 times, set 2 II add weight and do 7-10, set 3 add weight do 6-8. At least, this is what I do. Less reps with more weight does matter due to the differences in functionality 3x1 for explosive power - Lifting furniture onto the back of a truck 1x3 for maintaining weight - Carrying that furniture to the truck (3x3 or 4x2 doesn't matter as much but is noticeably different) Endurance reps/sets offer differences 4x15 may be much harder than 6x10 or much easier depending on your rests This gets even more salient with exercises like leg press or deadlift, where you lift heavier weights; a single 200kg rep will acount for more than just a 20kg increase overall with less reps. Keep challenging yourself! After this, lift moderate weights of about 15 to 25 pounds for 8 to 12 reps, and then finally upgrade to your heaviest weights of 30 pounds or more for 5 to 8 reps in a set. According to workout experts, it is better to keep a balance between both strength training workout and muscular endurance training. Lifting heavy weights for low reps can be an effective way to build both muscle and strength. Researchers found that the general advice from The American College of Sports Medicine did Slow reps increase TUT. But with less fuel Basically, you are getting more out of less weight. They should then adapt the number of reps per set based on their goals. If you can do 8 reps then keep the same weight and just do 4 sets. That means unless you’re doing fewer than 4 reps per set, you’re free to add weight. You can try doing a reverse pyramid: First set is a harder weight, but fewer reps, next set is lighter weight, more reps. Moderate repetitions with moderate loads: Eight to 12 reps per set with 60 to 80 percent of the 1 RM will optimize Not exactly, it will get you closer to your strength goals, but less efficiently than lower rep training. Reserach shows anywhere from 5-30 reps all give almost equal stimulus to muscles for growth. Take your time to get that bench to at least 225. Of course, you can increment with higher weights than 5-10 lbs if you're working towards a very high weight. For a beginner, strength training is not at all straightforward, and there are a lot of mixed messages about the best way to go about it. A place for the With less weight and more reps, you can increase muscular endurance, promote quicker healing, and attain a more toned appearance. If you want bodybuilder style muscles, and bigger looking muscles, lift To increase overall power output and high end strength numbers: 5 sets of 3–5 reps, 2 or more minutes rest between sets To build muscle mass or lose weight: 4 sets of 6–12 reps, 90 seconds to The Benefits Of Lower Reps. 🎯 Start with lighter weights to focus on proper form and gradually increase the weight as you become more comfortable with the movements. If you are looking to increase muscle hypertrophy, you Remember we aren't progressing because we increase weight/reps. Light Weights (High Reps) Do Not Tone, and Heavy Weights (Low Reps) Do Not Bulk. Generally, look to add on 5-10% weight each week. Keeping the weight the same tends to lead to more plateaus. But pump is not an indicator of hypertrophy. If your goal is to gain strength you should be lifting heavy weights for less reps (1-6) (Tuminello, 2014). Reduce Boredom: Let's face it, doing the same thing every day can get boring, and boredom is often a one-way ticket to quitting. And until you’re doing 40 reps per set, you can always add more reps. For Example: Barbell Curls. What is the “less weight more reps” approach? The “less weight more reps” approach, also known as high-rep training, involves performing exercises with lighter weights and higher repetitions. 2 The Ideal Weights; 3. Use a weight of 30-40 1RM By training with low to moderate reps and loads you can increase strength over time. . Drop the weight a bit until your form is perfect and you can squeeze out everything for 10-12 reps, 4 sets minimum and then slowly increase weight while maintaining the other variables High Weight Low Reps: 7 sets of 4 reps; Medium Weight Medium Reps: 4 sets of 8 reps; Low Weight High Reps: 3 sets of 12 reps; After 10 weeks, MRI scans of the pecs revealed no significant difference in the amount of muscle growth This is a deep dive into the age-old question of whether lifting higher weight or doing more reps is more important when training. See what I mean? High reps with low weights are the best way to build muscle. On the intense end of the spectrum, powerlifters and many competitive High rep ranges (above 12) with much lighter weights and less rest are known to improve muscular endurance by working muscles continuously, and hypertrophy training sits in the middle — around 3 And when reps are reduced as the weights increase, it's called a "pyramid set. Try TriCon Training today! https://liveanabolic. Incorporating a large variety of biceps exercises performed with high sets and high reps will also help you build bigger arm muscles. Progressive overload is just the evidence of a progression that's already occurred. More posts you may like Related Fitness Wellness forward back. 1 More Reps or More Weights – Settle the Hot Debate!; 2 Your Reps are Completely Goal Specific; 3 What Weights To Lift With The Mentioned Reps?. It would probably take LESS time than your current plan and you'd get STRONGER than your current plan. Strength Training at the Gym with Higher Reps. Ultra-processed foods (UPFs) are often marketed for convenience, but their impact on health is a growing concern and their consumption has been steadily increasing worldwide 1. I hope you like the article and learned something from this. Heavy Weight Low Reps Vs Low Weight High Reps In Terms Of As you can see, it’s the complete reverse of traditional pyramid training (which means the International Workout Method Naming Department did a damn fine job on this one). 1 st set 115 X 10 reps. The former can eliminate some of the affective things that can hold back progress (i. Rep range should be high enough that you're not in danger of injuring yourself from using too much weight, but low enough that it's still within the range of anaerobic exercise. Generally speaking, convention is do between 3-5 sets and 5-12 reps. But there are a few tricks that can help. (e. You can also point me to something to read that explains this dichotomy between 'lift heavy to get big' or 'do more reps to activate A 2016 study of subjects with a minimum of two years experience in weightlifting demonstrated the similarity in building muscle strength between low weight high reps and high weight low reps. A 2024 study on women’s strength training confirmed previous research that primarily focused on men. You'd have to be in less volume than initial for several weeks until you catch up; considering catching up is possible with this method. With that said though, the more training variables you change when cutting can make it harder to tell how the cut is going. You're insane if you do all 12. That means you actually left 8 reps in the tank. increase weights or reps for that group and go easy on the rest. And that Those who like less weight and Option 1: switch to 5x8-12, start with 8 reps, with time increase to 12 reps before increase the weight Option 2: getto gym, find something that weights 0. It is a an effective workout routine that can help you gain muscle mass quickly. For example, we know that lower reps are more beneficial for strength gains. If you only lift heavy and with low reps, you may be missing out on the benefits of doing higher reps for adding muscle size. On week two, we do more reps with less rest time. Hormonal Response. " Video of the Day Video of the Day For many, this method has another name — 3 sets of 10. Say I can do 8 reps with a 80kg. As the weight goes down from set to set, the Then, you add 5-10 lbs and another set of reps. Build Lean Muscle — More Weight and Reps. You changed the frequency (#1) 4 sets instead of 3 and 5 reps instead of 10. As we’ve already explained, performing lower reps with heavier weights focuses on building strength. This is especially beneficial if you have any joint issues or injuries. reps, you're working with mechanical tension over time: greater weight but fewer reps, or less weight but more reps. In the sense that, doing more reps (>30reps) with the same weights, will not increase your strength. Today, I want to help you determine how you should be performing your reps by For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps. Step 3: Focus on steadily increasing reps/weight. Lifting in a higher rep range (15+) emphasizes time under tension and metabolic stress, whereas a lower range (5-8) places greater focus on mechanical tension. You may need a spotter for some exercises. I generally don't move to a more difficult movement until I can hit 3x12-15 reps for two weeks. VeryWell Fit reports that the American College of Sports Medicine recommends higher reps (10-15) per I keep my rep range between 6-10 reps. Ideally, you would use a load that is near your 20 rep max, and push all sets to failure. com/products/ripped-after-40Can you lift less weight to build more muscle? I am going to answer that question 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. Any "toning" you want to do comes from your diet and increasing muscle size. With that said, there are some unique benefits to training with lower weight and higher reps. The guideline found that anywhere from six to 12 reps per exercise were beneficial. You will be able to lift a higher max, but not many reps. When considering whether to lift heavier weights for less reps, or lighter weights for more reps, you should think about the results you’re hoping for. The Effects on the Muscles. found that participants who trained with heavier weights (3-5 reps) experienced greater strength increases compared to those who trained with lighter weights (10-12 reps) over a 12-week period【4】. However, time under tension as a predictor of hypertrophy doesn’t have much support. Via Stronger by Science: . If you did 8 reps before and went up in weight but do less reps now you didn't get stronger like you're saying, you just went up in weight, and now you arn't able to complete your sets with the new weight as you arn't ready for it. Thanks for reading this far. every session try to go a tiny bit harder than the previous one rest well and longer (less frequent workout but heavier) pay crazy attention to the quality of the form in each rep train mobility too to . It's true that it's hard to keep track because the exercises change quite often. I picked this as a rough target range to increase weight. We can use light weights when we want to perform higher rep ranges while lifting weights. Increase the weight: As you become stronger, gradually increase the weight by 10-20% of your maximum. It is about reaching proper intensity and proximity to failure. Bodyweight Fitness is for redditors who like to use their own body to train, The power training protocol was 3 sets of 12 to 14 reps at 40% of the participant’s one rep max. Only increase weight next time for the sets you can get the max reps on. Just grinding away at the same weight, hoping that you'll get some extra reps the next week, doesn't really work in practice. Set 4 add weight 4-6 reps. Like say for example you do 12 reps with x weight, thinking you only left 2 reps in the tank, but then when you go all the way to failure it turns out you could actually do 20 reps with that weight. Work hard and work right (good form, full range of motion, be in control of the load at all times). Keep the increase small enough to maintain control and prevent injury. Generally, higher reps and lower weight will help you with muscular endurance, while a lower rep range with heavier weights will increase muscle mass and build strength. If you’re exceeding both, it means you don’t have enough weight. As this can boost your strength gains by an additional 20%. Every few workouts, increase your weight a little bit, since reps do matter for muscle growth. Step 3: Key Takeaways: How Many Reps Before Increasing Weight? Repetition Range Matters: Aim for 6-12 reps for muscle growth. The concept of the program revolves around main Reps. Godsey suggests beginning with 10 reps at light to medium resistance. If I do more than 10 reps, I increase the weight. If you increase the weight from set to set and it causes you to get fewer reps with each set, that’s called pyramid training, which looks more like this: Set 1: 10 reps with 225 pounds Set 2: 8 reps with 235 pounds The first that doing fewer reps per sets means we’re lifting less total weight each set (less volume), which High and low reps can both increase arm size. Ideally, you will use Lifting heavy weights for fewer reps (around 2-6) and higher sets (4-6) with rest periods of a few minutes is the preferred method for strength training programs. You can go pretty far without needing the gym using just BW. Powerlifters are strong as hell and can move For example, I need to leave 5 reps in the tank on a set of 15 if I am going to be able to complete 3 sets. If I YES! Weighted PU will built your strength, leading to more reps from increased endurance strength. People use this tactic when they want to get stronger. When you lift lighter weights for more reps, you’ll still Less than 4 sets per week: Noticeable drop in strength improvements; 4 to 8 sets per week: Strength gains, but below more frequent exercisers; Try Lower Reps with More Weights. The less reps and more sets would call for longer rest, depending on goals and weight lifted, which is changing Time (#4). Lifting heavy weights with low reps won’t help you lose much weight, but it will help you maintain hard-earned muscle while losing fat. Find a weight where you can do 10 reps of a particular exercise and begin to struggle at reps 8-9-10. Pause at the bottom and pause at the top, at lease 2 seconds, just dont "pump" 10 reps and say you're good. New comments cannot be posted and votes cannot be cast. , 1st: 6-8@12kg; 2nd 8-10@10kg; 3rd 10-12@8kg). Switch FAQ: Should I increase reps or weight? With so many options to apply progressive overload training, you might wonder which one is best. Reply reply More replies More replies. Finally, the last step is to focus on increasing either the number of reps or the amount of weight you lift for each exercise every time you go to the gym. It depends on the exercise but generally speaking if you can do > 12 controlled reps you can increase the weight by 5%. To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For starters, a recent meta-analysis showed that rep cadence doesn’t have a meaningful effect on muscle growth (prolonging a rep would increase time under tension; therefore you’d predict that slower reps would lead to more growth), and that, in fact, very slow But lifting heavy weights for fewer reps helps you in retaining the muscle mass you already have. Listen to Your Body: Easy sets or lack of soreness signals it’s time to increase. What is most important is the proximity to failure in which you work at the end of your sets. I keep my sets between 4-5 sets If I do less than 6 reps, I reduce the weight. As soon as you get to do 15 reps, you can go back down to 8 reps and your original number of sets, and add some more weight, if you are able. Open comment A study conducted by Schoenfeld et al. There are a lot of different ways you can lift a weight, but there are only a few variables that really matter when it comes to performing reps specifically to increase muscle mass. No doubt, gains in strength will come along for the ride, but increases in muscular growth will outpace the increases in strength. Once you surpass 12 reps, you need to add more weights and get that new weight up to 12 reps. For bicep-building sessions, aim to lift weights that are around 85 to 100% of your one-repetition maximum (1RM). Popular belief suggests lifting light weights with high reps will help you lose weight and gain a toned look, which is true. More Weight or More Reps: Combine them—but push it. Lifting lighter weights for more repetitions puts less strain on your joints, making it a safer option. Because we can not repeat a max effort with such a short rest, the weight must be lessened to achieve the same number of reps on following sets. I am using the 8-12 rep range as an example because it is a pretty good standard for a beginner program that can be If there is ever a set less then 30 seconds, you really aren’t gonna get much out of heavy with slow reps, so going medium to light, and bang out the reps. Should you lift heavier weights or opt for more reps with lighter ones? Unveil the secrets to optimal muscle growth in When doing 8 reps with a certain weight becomes a breeze, increase the rep number to 12. If you can manage it easily and cannot move up in weight, consider doing slow and paused reps. To complete successive sets the weight must be lowered each set. So the first two sets could be for example : DB bench press Set 1 : 45lbs x 12 reps ( easy 12 reps so I'll go up in weight for next set) Set 2 : 50 lbs x 10 reps (I'll stay on same weight and try to do 12 to make up for this set) Set 3 : 50 lbs x 12 Set 4 : go for a pr and try going for 55lbs for at least 8 reps. 3-4 exercises for 3-4 sets of 8-12 reps or something close to that. In this Your goal should be to, increase reps, weight, or progress to a more difficult movement over time. if you happen to be someone who starts grinding reps really early on, but can just grind rep after rep after rep) Howe says lifting heavier weights is more efficient for building your top-end strength (your one rep max) so that your muscles will become stronger. By regularly changing your routine – alternating between light weights/high reps and heavy weights/low reps – you can keep your muscles guessing and progressing. Now, reps and weight work against each other in a sense. That's how you gain strength. Learn from experts on when to increase reps or weight for optimal results. There is no denying that there Increase the number of reps you can do with a given weight until you start to get out of the rep interval you want to stay in, Then increase the weight, which will lower your reps per set again. awxunevalfommalwycicrqeaeozpqqnxstopczxuozvyccbtuvp