Posted on August 05, 2014 by Kate Halsall

Today there are still people that we talk to who use low weight loads and high repetitions as they believe it means that you’ll burn fat and get “toned” without bulking up. Whilst we now understand that to get “toned” we need to first reduce the body fat which surrounds our muscles, and then create some lean muscle, surely there must be some benefit of high rep ranges? Afterall, there are group exercise programmes which specifically focus on high repetition work to gain strength and muscle tone. As always there are pros and cons for using any rep range. Here is some help so that you can work out when and when not to use high reps (15+) in your training.

When should we use High Reps (15+) in our training?
– If you’re new to weights or deconditioned
Low weights and high reps is a great way to learn good technique and form and to get your muscles used to fatigue. It will help to improve your strength without bulking (see below for more on high reps and strength), and protect your bones and joints from injury.
– If you’re training for endurance events
If local muscle endurance is your goal, then traditionally high repetition training will be beneficial.
– To mix up your programmes
You can’t always lift the same weight for the same number of reps. We also know that our bodies can adapt to exercise. Your programmes should be periodised as your goals cannot be achieved by using high or low reps alone!
– To make your muscles look big!
High reps, triggers our hormones which increase muscle glycogen storage making your muscles appear to be really “buff”. Basically this process of glycolsis stores the carbs in your muscles, thus bringing out the definition in them and making them appear to be bigger than they really are!

When not to use them
– If muscle growth is your ultimate goal
Whilst high reps can help muscle growth – they improve blood circulation in the targeted muscle which then helps set the stage for future muscle growth (your muscles will get more nutrients and can therefore grow and recover more easily) – they won’t directly cause muscle growth.
– If muscle strength is your goal
As the weight you would be lifting during the high reps sets is so low (around 40% of your 1 rep max), it is a more enduranced based muscle workout. But as above, everyone should mix up their training from time to time and you can easily implement high and low rep ranges into your workouts: for example use drop sets or pyramids.

I know that some of you are asking yourselves what about fat loss…..truth be told, intensity and nutrition are key! Whilst some studies suggest a rep range of 6-15, others show that it’s about the intensity of the workout – working to muscle failure/fatigue with very little rest so that you work metabolically. Have fun programming!

Further Reading
http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/
http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth
http://www.livestrong.com/article/190385-high-reps-training/