Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body.Alternating between the two may be the best approach for long-term success. This doesn’t mean that you have to rely on one method exclusively. So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. The longer, high-intensity workouts also burn more calories, help melt fat for a more toned appearance, and give you a greater afterburn effect. That means that when you lift lighter weights for more reps, you’re still gaining strength, just a different kind-muscular endurance. Also called “slow twitch” muscle fibers, they have less power than Type 2 but are endurance-based and much slower to fatigue. This isn’t enough weight to promote a response from the Type 2 muscle fibers, where the potential for big growth resides.Ī high-rep/lighter-weight workout activates a different type of muscle fiber: Type 1. So what happens when you extend your reps into the high range (15+ per set?) The amount of weight you can handle at this range is about 50-60% of your one-rep max. This allows you to lift enough weight to build strength and power, while also being able to extend the length of your set. If they aren’t under tension long enough, they won’t be able to promote hypertrophy (muscle growth) as effectively.įor this reason, many people have found success with a more moderate approach (8-12 reps at 70-75% of your one-rep max). The potential pitfall? Type 2 muscle fibers have greater power, but they also fatigue quickly-and muscle fiber stimulation correlates with how long they are under resistance. Why does this work? Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast twitch” muscle fibers, which are important in developing strength and promoting hypertrophy (muscle growth along with an increase in the size of muscle cells). On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max). 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. What's better for getting bigger muscles? Heavy weight and few reps, or light weight and more reps? Here’s how it all breaks down.
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