Heavy Weights vs. High Reps
When you
walk into a gym, you'll see people following two main philosophies: grinding out a few heavy reps or breezing through many lighter reps. This is the age-old debate in strength training: heavy weights (low reps) versus lighter weights (high reps).
The truth is, both have massive benefits, but the best choice depends entirely on your specific fitness goals
and background. Let's break down the science behind each approach and help you decide where to focus your energy.
The Case for Heavy Weights (Low Reps)
The general rule for heavy lifting is performing 1 to 6 repetitions (reps) per set. When you lift a weight that is 85% or more of your one-rep maximum (1RM), your body is forced to recruit as many fast-twitch muscle fibers as
possible.
⚡ Maximum Strength & Power: works great for increasing absolute strength. Lifting heavy trains your central nervous system (CNS) to efficiently fire muscle units, making you stronger on certain lifts like squats or deadlifts.
Minimal Hypertrophy (Muscle
Growth) IF Volume is Low: While heavy lifting can cause muscle growth, if your total training volume (sets x reps) is low, the focus remains primarily on strength gains rather than huge muscle size. Most people assume heavy weights for low reps builds a lot of muscle, but it does not.
Is it practical ? - I find that spending a lot of time in this rep range is not practical for
most of the clients I work with. Not as much wiggle room with technique when you are dealing with heavy weights. Would require longer sessions to get in the necessary volume. Mentally, most beginners are not able to handle the lower reps and heavier weights. They can get the same benefits from a medium rep range of 8 to 12 reps during the beginners phase if they push themselves.
The Case for High Reps (Lighter Weights)
The philosophy of
high reps typically involves performing 15 to 25+ reps per set. This approach focuses on time under tension and creating a high degree of metabolic stress within the muscle.
Key Benefits of High-Rep Training:
Muscle Hypertrophy (Growth): High reps, especially when taken close to failure, are fantastic for maximizing muscle size. The fatigue and "pump" (the
feeling of swelling) are signs of the metabolic stress and cellular swelling that signal muscle growth.
Muscular Endurance: Training with high reps significantly improves your muscle's ability to resist fatigue, allowing you to sustain an effort for a longer period (think running a marathon or repeating manual labor).
Cardiovascular
Benefits: High-rep sets often require shorter rest periods and keep your heart rate elevated, providing a solid conditioning and cardiovascular workout, making your training more efficient.
The Ultimate Verdict: It's Not a Choice, It's a Strategy
My favorite rep range is between 8 and 12. But with certain clients I will go down to 5, or up to 15-20. Depends on the person and
the exercise. You get the best of both worlds. If you want the best results, you shouldn't be choosing one over the other. The most effective training programs utilize both heavy weights and high reps.
