Not sure whether you should lighten the weight and burn out? Remember we’re trying to build our bodies and not our egos. Over the years, there has been a lot of research that has shown the awesome benefits for high rep training. “High rep” means anywhere from 25-30 repetitions per set. Keep reading to find out if this method is right for you.
YOU’LL QUIT AVOIDING HIGH REPETITION TRAINING BECAUSE OF THESE PERKS
GREAT OPTION FOR BEGINNERS/INJURED LIFTERS
If you’re just starting out, low weight, high rep training is a great way to produce minimal impact on your joints while stimulating muscle growth. Since your body is new to the stimulation of training and your receptors are fresh, it’s likely that you’ll see initial results if your nutrition and rest is also on point.
If you are dealing with chronic injuries, this is definitely a great way to keep your muscles active without the risk of worsening your injury. Going lighter allows you to maintain better form and keeps your temptation to cheat or jerk the weight at a minimum.
INCREASE MUSCULAR ENDURANCE
Much like going for a run to increase our cardiovascular endurance, training with higher reps allows us to increase our muscular endurance. You know that burn you feel whenever you’re hitting those last few reps? That’s lactic acid building up in your muscles.
It’s basically your muscles’ way of saying “hey, I’ve had it, give me a break”. By keeping your weights lighter and hitting higher reps, you can push through that lactic acid barrier and break through plateaus.
Our body contains two types of muscle fibres: fast twitch and slow twitch. Most strength athletes will tell you that explosive one rep movements are the only way to truly activate fast twitch muscle fibres and build strength. But that simply isn’t true.
Several studies have shown that lifting with as light as 30% of our single-rep max can generate muscle growth if our rep range is high enough. Also, fast twitch muscle fibres get recruited into the exercise once our slow twitch muscle fibres begin to fatigue.
High-repetition training is simply the best way to go for beginners. Avoid becoming another injury statistic.