Posted on November 26, 2012 by Jenny Cromack

Low Reps:

Typically this referes to a 1-5 rep range, these low rep ranges place the heaviest load on the muscles, other than placing a large load on the muscles this rep range has the added benefit of activating all of the fibre types, including slow twitch fibres. This rep range is most successful at developing strength opposed to muscle size or endurance.

 Mid rep range:

Typically defined as 6-12 reps, moderate. They have many of the benefits of the high rep schemes and many benefits of the low rep schemes. In peer review studies, it is this rep range that seems to promote the most muscle growth (not strength). This is probably because the rep range is low enough to allow use of heavy loads, but enough reps are performed that the muscle is under tension for a longer period of time under the load than it would be in the low rep range. Research has shown that time under tension is one of the main factors in promoting muscle growth, hence the tempo approaches to resistance training for building mass.

 

High rep range

Typically defined as anything around or above 15 reps, high reps still have their merits. High repetitions cause massive glycogen depletion during the workout. The body will compensate for this in the post workout period by increasing the amount of glycogen the muscle stores. Since glycogen is very hydrophilic, this extra glycogen will pull even more water into the cell (about 2.7g water/gram of glycogen). This increase in intracellular water is very anabolic as increased cell hydration induces increases in protein synthesis and also causes the cell to stretch.