Written by TEAM MD
16 February 2021

 GNC-High-or-Low-Reps

 

High or Low Reps: Which Is Best for Muscle Growth?

 

People have been lifting weights for strength and size since the famous ancient Greek Wrestler Milo hoisted cows on his back. By this time, you’d think we could agree on the ideal training program for muscle building, but we haven’t.

 

Dr. Tom Adams from Arkansas State University argued that doing a high number of reps and sets (for example, 15 reps and five sets) at about 60 percent of maximum is superior to doing four sets of six reps at 85 percent of maximum.

 

He argued that heavy sets lead to overtraining and that more frequent stimulation is important for hypertrophy.

 

Brad Schoenfeld, an internationally renowned fitness expert and widely regarded as one of the leading authorities on training for muscle development and fat loss, took the opposing position and said high-tension sets were better.

 

The bulk of evidence agrees with Mr. Schoenfeld’s position. Studies from leading muscle physiology labs show that muscle grows best when loaded with high tension levels for as long as possible. (Strength Cond J, published online)

 

nathan de asha front double

 

 

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