High Rep Training

I’ll start this post off with a video I first saw years ago.  Here is the legendary Tom Platz doing high repetition squats with heavy weight (well over 500 lb).  This video was filmed back in 1993.  Tom Platz and Dr. Fred Hatfield (aka “Dr Squat) were doing a “squat off” in Germany.  Hatfield won the one-rep max competition by squatting 855 lb.  Platz won the rep competition with the weight you see here:

A while back I wrote an article on the best rep range for building muscle and burning fat.  I basically argued that a 5-10 rep range is going to be ideal for both of these goals.  I still believe that–most of your gains will probably come from this range.

But more advanced and older trainees may want to consider experimenting with higher repetitions (let’s say 15 and up).  There are some good reason to do so:

Leg Traininghighreptrainingplatz2

I’ve heard several bodybuilders say they had better leg growth from training with higher repetitions.  This makes sense because the quadriceps in particular tend to have a high number of both fast-twitch and slow-twitch fibers.  You’ve just seen what Platz was capable of in his prime–his legendary thighs were built with both heavy lifting and high reps.

Joint Health

High rep training has the advantage of being able to stimulate the muscles with less strain on the joints.  Older trainees in particular may find this to be very helpful.  But even younger guys can benefit from simply giving the joints a break.

Lactic Acid

Training with higher reps will produce more lactic acid, which in turn tends to produce growth hormone (a helpful hormone for burning fat).

Mental Toughness

I’ve found that training beyond my usual rep range also helps me learn to push beyond the pain barrier and force my body to keep going when my muscles are screaming to stop.

Variety in Training

Going to the gym can get kind of boring if you do the same thing week after week.  Dropping the weight and going for higher repetitions is a simple way to challenge yourself and keep things interesting.

Research

Some recent studies indicate that training with high repetitions is an effective way to build muscle.  One study, for example, took fifteen healthy young men and randomly assigned them to different workouts, measuring their bodies’ responses to different training stimuli: 1.  One set to failure with 80% of one-rep max (1RM)  2.  Three sets to failure with 80% of 1RM, and 3.  Three sets to failure with 30% of 1RM.  Needless to say the third workout tended to be much higher in repetitions (20-23).   They found that lower weights/high reps produced a similar anabolic response to lifting with heavier weight and low reps.1 This is just one of many studies you can find verifying the efficacy of this kind of training.   Bottom line: training heavy is not the only way to build muscle.

These are just reasons to consider incorporating higher reps into your workout.  Now let me give you some practical tips (in no particular order of importance):

Exercise Selection:  I think you’ll find some exercises simply aren’t good choices for high reps.  I love deadlifting, but I rarely go over 5 repetitions for that particular exercise.  My form simply starts to break down if I try to go beyond that.  The same goes for front squats.

I tend to be old-school and prefer free weight exercises, but it may be advantageous to consider machines with this kind of training–especially if you are working out without a spotter.

Time Under Tension:  Using less weight will mean you can lift more slowly and deliberately.  Take advantage of this and maximize the time your muscles are under the tension of the weight.

“Burnout” Set:  One of my favorite techniques is to finish my training with one or two sets of high reps after I’ve done some heavier sets.

I hope you find these tips helpful.  Try them and see if they don’t produce new gains.  Please check out my list of recommended workout programs if you’d like more detailed training guides.

1. J Appl Physiol (1985). 2012 Jul;113(1):71-7. doi: 10.1152/japplphysiol.00307.2012. Epub 2012 Apr 19. Resistance exercise load does not determine training-mediated hypertrophic gains in young men.

Best Way to Build Muscle

The Deadiift
The Deadlift

 

Every once in a while I feel the need to write a “back to the basics” kind of article–something that will help beginner trainees who may happen to visit this blog for the first time.  Let’s talk about the best way to build muscle.  Here are some basic tips that you’ll see repeated time and again by coaches and trainers who know their stuff:

*Learn to deadlift.  This is probably the all-around best mass building exercise there is.  Lifting something off the floor trains muscles literally from the feet all the way up to the neck: calves, thighs, back, etc.

*Build your routine around basic, compound lifts: deadlift, squat, front squat, bench press, military press, dips, etc.  The most important key to building muscle is getting stronger in these exercises.  Isolation exercises like curls are OK, but your foundation of size and strength will be built upon the basic lifts I’ve mentioned.  You’ll find that most bodybuilders (especially the old-school guys) were incredibly strong.

*Stick with the 5-8 rep range.  You can experiment with higher reps once you have a little more training experience and learn the proper form.  But I believe beginners will do better starting off with only 5-8 reps per set.  You’ll still be learning proper form if you are new to training and you are more likely to get injured if you try to go with higher reps.

*Eat a nutrient dense diet with adequate calories.  You hear people talking about “eat big to get big.”  But going overboard on calories is a good way to get fat.   Just shoot for a slight calorie deficit (something over 15 calories per lb. of body weight per day).

There is an exception to this rule: if you are really skinny and/or young (a teenager) you may have to go really high on calories.  Some teenagers have really fast metabolisms and may have to eat a lot more in order to gain muscle.  Just keep in mind you probably won’t be able to eat this way the rest of your life.

Around .75 to 1 gram of protein per lb. of body weight will be enough to gain muscle (some will claim you need a lot more, but the evidence just isn’t there).  Go with quality protein sources like eggs, milk, chicken, fish, etc.

I’ll mention something else here.  I’m a big believer in intermittent fasting for losing fat and staying lean.  But I would not advise it for those trying to put on their first 15-20 lb of muscle.  It makes a lot more sense to eat at least 3-4 meals a day if you are really going to focus on gaining weight.

*Go minimalist with your supplements.  Creatine monohydrate, protein powder, a multivitamin, and fish oil–that’s it (I’ve explained this in Supplements That Work–check out the link on the top of this for more info).  Don’t waste time and money trying to find the latest “breakthrough” supplement–that’s a good way to go broke with no muscle to show for it. Focus instead on your training and nutrition.

*Train 3-4 times a week.  A new trainee should do fine with three to four sessions of about 45 minutes to one hour a week.  That’s enough time to do a simple routine with two or three of these before-mentioned basic exercises.   You can experiment with longer, higher volume training sessions once you become a more advanced lifter.  But beginners should keep things simple and short.

Conclusion

These are a few of the basic steps for building muscle. The specifics may vary, but most solid programs will include these steps.