When it comes to achieving muscle growth via weightlifting, there is much debate over whether high repetition training or low repetition training is the most effective method.
Understanding the differences between the two approaches can help inform which one may be best for an individual’s goals.
High repetition training (HRT) is defined as a weightlifting approach which requires repetitions of 10 or more per set.
This type of training places focus on muscular endurance, leading to an increase in the size and strength of slow-twitch muscle fibers.
While HRT does not result in large amounts of strength gains, it can help build muscle mass and reduce fat more effectively than low repetition training.
Low repetition training (LRT), on the other hand, is typically characterized by sets with 6 repetitions or less.
This approach to weightlifting focuses on powerful, explosive movements that primarily target fast-twitch muscle fibers.
LRT is the classic form of powerlifting and it offers greater increases in strength and muscle mass than HRT.
In order to decide which approach will be most beneficial for your personal fitness goals, it is important to consider various scientific evidence and studies.
One study, published in the Journal of Strength and Conditioning Research in 2014, found that 10 weeks of either HRT or LRT resulted in similar levels of muscle size and strength gains.
However, the participants who used HRT had a greater reduction in body fat when compared to those who used LRT.
This suggests that HRT might be more beneficial for those looking to burn fat, while LRT could offer better results in terms of building muscle mass.
Similarly, a 2017 study conducted by the American Council on Exercise found that 8 weeks of HRT was just as effective as the same period of LRT in terms of muscle size and strength gains.
Notably, the participants in the HRT group also lost more fat than the LRT group, indicating that HRT is superior in terms of fat reduction.
On the other hand, a 2016 study published in the European Journal of Applied Physiology concluded that, while 8 weeks of HRT improved muscular endurance, this was not the case for LRT.
The researchers attributed this to the fact that the LRT group was performing more intense sets, with heavier weights. This could mean that, if a person’s primary goal is increasing their strength, LRT might be the better choice.
So, why does HRT appear to be more effective for building muscle? One possibility is that by performing more repetitions, your muscles receive more “time under tension”. This means that they spend longer periods of time under strain, which can help to stimulate greater muscle growth over time.
Furthermore, studies have shown that HRT can lead to greater stimulation of the muscles’ energy-producing systems than LRT. This can lead to improved endurance and greater muscle growth over time
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