Is High Reps or Low Reps Better for Building Muscle?

What is the difference between using high reps with light weight versus doing low reps with heavy weight? Which one is better for building muscle mass and getting ripped?

Muscular fitness includes both muscle strength and muscle endurance. High reps with light weights improves muscle endurance, whereas low reps with heavy weights increases strength. You want to develop both for maximum muscular fitness and getting lean (ripped).

Muscle strength is the ability to exert a single maximal force, and muscle endurance is the ability to work at submaximal loads for extended periods. Muscles have different fiber (cell) types with different functional properties of strength or endurance.

Muscle fiber types include slow twitch muscle fibers (Type I) and fast twitch muscle fibers (Type II). Everyone has both types, but at different proportions depending on the muscle group and the individual person.

Slow twitch fibers are geared toward less intense, longer duration activities that require endurance, such as bicycling, running and lifting light weights. These fibers use primarily cellular respiration and, as a result, have relatively high endurance. They have the most mitochondria, oxidative enzymes, myoglobin, and capillaries and therefore produce ATP aerobically (with oxygen). These appear red or what is typically termed “dark” meat in poultry. Type I muscle fibers are found in large amounts in the leg muscles of marathon runners, or muscles of animals that require endurance, such as chicken leg muscles or the wing muscles of migrating birds (e.g., geese).

Fast twitch muscle fibers (Type II) are used for short duration, high intensity activities. Type II muscle fibers use primarily anaerobic metabolism and have relatively low endurance. These muscle fibers are used during tasks requiring short bursts of strength, such as sprints or weightlifting. Type II muscle fibers cannot sustain contractions for significant lengths of time. A large proportion of these fibers are found in the legs of sprinters and the white meat (e.g., the breast) of chicken. These muscle fibers hypertrophy to a greater degree in response to heavy resistance training.

Fast twitch fibers have two categories: fast oxidative glycolytic (FOG, or Type IIa) and fast glycolytic (FG, or Type IIb). FOG fibers are fast and somewhat fatigue resistant, have traits of both slow twitch and FG and are considered intermediate. FG fibers are fast and fatigable. When progressing from low to high intensity exercise, the order of fiber recruitment is slow twitch to intermediate fast twitch to fast twitch. When you produce a lot of force quickly, all three types of muscle fibers fire at the same time.

The best way to get ripped and shredded lifting weights is to do both high reps with lighter weights and low reps with heavier weights. It’s also good to do some power training (plyometrics like jump squats or plyo push-ups) in addition to your muscle endurance and muscle strength training. Plyometric training involves quick bursts of energy and burns a lot of calories in a short time. It will help you get lean and fit, but it’s best to have a good base of strength before you start and be sure to build up slowly over several weeks.

Pyramid training is a great way to lift weights that improves both muscle endurance and muscle strength. Lets use the bench press as an example of pyramid training. Say you have been lifting weights for a while and have a good strength base. Start your bench press with a lighter weight that causes voluntary muscle fatigue by 12-15 repetitions. Do your next set with a heavier weight that fatigues you by 8-12 repetitions. Then increase the weight again so that the set fatigues your muscles by 4-8 repetitions. From here you can do another set at the heaviest weight and then work your way down the pyramid, or you can drop straight back to the bottom, ending your chest workout with light weights and higher reps. Remember, your form is always of the utmost importance. Your goal is to fatigue the muscles but not keep pushing with bad form and poor technique.

Pyramid training is typically done using a split routine. Split routines can be designed numerous ways. One split routine example consists of:

• Monday: Chest, biceps and shoulders.
• Tuesday: Hips and legs
• Wednesday: Triceps and trunk.

Take a day or two off. Then start the three-day cycle again with one to two days off between three-day cycles.

Another split routine might be doing a two-on, one-off routine like this:

• Monday: Chest and legs.
• Tuesday: Upper back and trunk.
• Wednesday: Off.
• Thursday: Biceps, triceps and shoulders.
• Friday: Chest and legs.
• Saturday: Off.

Follow these workouts two days at a time, and cycle through for several weeks. Be sure to take enough recovery time.

To get leaner, you must eat a clean, no junk-food (or fast-food), balanced diet and do lots of cardiovascular exercise. Stick to whole, natural foods (fruits, vegetables, whole grains, low-fat dairy and lean fish and poultry, preferably all organic) that are not made with artificial colors, artificial flavors, preservatives, or artificial sweeteners. No need to waste money on pills, potions, supplements or powders. A good, healthy, balanced diet is worth the time and effort. It will help you reach your goal of getting leaner, in addition to strengthening your immune system and giving you lots of energy.

For cardiovascular exercise, find two or more activities you enjoy and alternate them so that you get 20-60 minutes of cardio most days per week. Higher intensity activities that involve intervals (running with sprints mixed in, for example) are very effective for getting leaner and improving fitness, and require less time than lower intensity activities (say, walking) for the same (or better) effect. A good rule when doing cardio is that you breathe hard and sweat and allow yourself to get uncomfortable for at least part of your workout.

Getting ripped actually means building muscle and getting leaner (losing fat) at the same time. Be sure to warm up before every workout and cool down and stretch at the end, whether you are doing muscle work or cardio. Stretching is an important part of your workout program because it improves flexibility, or range of motion. Be sure to drink plenty of water every day, especially before, during and after your workouts. If you are a little dehydrated, your workout will suffer. Finally, be sure to take enough recovery time and watch for signs of overtraining.