HIGH vs LOW Reps: Which is Better for MUSCLE GROWTH? (Science Explained)

Summary

This video explores the optimal rep range for muscle building, debunking the notion that either high or low reps are superior. It discusses how volume load and metabolite accumulation can impact hypertrophy and cites studies suggesting a sweet spot between 30% and 85% of one's one-rep max for maximal muscle growth. The video recommends a rep range of approximately 5 to 50 reps per set for optimal results, emphasizing the importance of variety in training and individual preferences.

Takeaways

• 💪 Rep ranges for muscle building should ideally be between 5 to 50 reps per set, with most effective gains likely within the 5 to 15 rep range.
• 📉 Going below 30% of one's one-rep max or above 85% can impede muscle growth, according to research by sheld and colleagues in 2021.
• 🏋️‍♂️ Higher rep ranges might increase metabolite accumulation, which could potentially influence muscle growth, although the evidence is still unclear.
• 🔍 Elite lifters' experiences with rep ranges may not be indicative of what's optimal for everyone due to factors like genetics and PED usage.
• 🏋️‍♀️ Both high and low rep ranges can lead to significant muscle growth, as demonstrated by successful bodybuilders like Tom Platz and Rani Coleman.
• 🧬 There is preliminary evidence suggesting that combining a variety of rep ranges in a training program could lead to slightly more muscle growth than using just one range.
• 🚫 It's challenging to accurately gauge how close to failure one is when performing above 12 to 15 reps, which could affect the effectiveness of high rep training.
• 🤔 There's limited evidence to suggest that matching rep ranges to muscle fiber types is necessary for maximizing muscle growth.
• 👍 Including higher rep training can be beneficial for dealing with pain, when equipment load is limited, or simply based on personal preference.
• 🏃‍♂️ For those with limited load availability, high rep training with lighter weights or bodyweight can still be effective for muscle growth if pushed hard.

Q & A

What is the optimal rep range for building muscle according to the science discussed in the script?

The optimal rep range for building muscle is between five reps and 50 reps per set.

What is the lower limit of the optimal rep range for muscle growth?

The lower limit is around 30% of your one rep max, which typically allows for about 50 reps.

Why might going too light or too heavy impede muscle growth?

Going too light (much below 30% of one rep max) or too heavy (much above 85% of one rep max) can impede muscle growth because they do not provide the optimal combination of tension and volume load necessary for hypertrophy.

What role do metabolites play in muscle growth according to the script?

Metabolites, such as lactate, might play a role in stimulating muscle growth, but the evidence is still unclear and contentious.

What study by Buckner and colleagues indicated that using 15% of one's max isn't enough for muscle building?

The study compared using 70% of one's max to using 15% of one's max and found that 70% consistently led to more muscle growth.

What did the study by lasas and colleagues suggest about the effectiveness of using 20% of one's max for bicep curls and unilateral leg press?

The study suggested that using 20% of one's max might not be enough to maximize muscle building, as there was potentially more growth with 80% compared to 20%.

What is the significance of the study by Mitchell and colleagues mentioned in the script?

The study compared doing unilateral leg extensions with 30% of one's max to doing them with 80% of one's max and found similar muscle growth, suggesting that around 30% might be the lower threshold for optimal muscle building.

Why might going above 85% of one's max not be ideal for muscle building?

Studies suggest that going above 85% of one's max might not be ideal because it can lead to longer rest times between sets and potentially less overall volume, which is a key predictor of muscle growth.

What does the script suggest about the relationship between rep ranges and muscle fiber types?

The script suggests that there is some evidence for fiber type specific hypertrophy with higher rep training, especially in occlusion scenarios, but the general applicability of these findings is questionable due to a lack of comparative studies.

What are some practical reasons for including higher rep training in a muscle-building program?

Higher rep training can be beneficial for variety in training, dealing with pain, maximizing training with limited loads, and personal preference.

What are the caveats of very high rep training mentioned in the script?

The caveats include difficulty in accurately gauging how close to failure one is when doing high rep sets, which can impact muscle growth, especially if one cannot push themselves hard enough due to fatigue or breathlessness.