Informative post by @soheefit about rep ranges for max gainz. 💪 Tag a workout buddy who loves to lift!👌👍🙌
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For a long time, it was considered a well-known “fact” in the bodybuilding world that you HAD to lift heavy in the weight room, no matter what, in order gain muscle. I admittedly touted this information for a while, too. However, research in recent years spearheaded by @bradschoenfeld has found that in fact, moderate and low loads are just as effective at building muscle as high loads are. •
Of course, this is NOT to say that we should all pick up the pink dumbbells and do curls for 50+ reps. You should absolutely still push yourself and strive to get stronger in the higher reps for body composition improvements. This is, however, great news for those of you who prefer to perform higher repetitions without increasing your risk of injury due to form breakdown.
I’ve been making the switch over the past couple of years to higher reps for the vast majority of my clients unless they specifically state strength goals. Remember, “high,” “moderate,” and “low” loads are entirely relative to the individual. What’s considered heavy for someone else might be light for you and vice versa. •
Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., & Peterson, M. (2016). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Journal of sports science & medicine, 15(4), 715.
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#hypertrophy #strengthgains #buildmuscle #musclegrowth #gainsville #strengthtraining #buuldstrength #eatprotein #challengeyourself #progressiveoverload #consistencymatters #becausemuscles #surefatloss