Why Doing Fewer Reps in the Gym Can Yield the Same Strength Gains


Banging out those last reps in the name of strength-building may not be productive after all. Researchers at CUNY Lehman College in New York took a group of generally fit men and put them on a three-times-a-week strength protocol. They were instructed to do either a minimal, medium, or max number of reps of upper and lower body exercises.

After two months, participants showed virtually equal strength gains. The high-volume group did score better in one area, though: muscle size.

The Rep Range That Builds the Most Muscle

“For muscle growth, volume is a key driver,” says author and exercise scientist Brad Schoenfeld. “But high-volume training can quickly lead to overtraining—when the workload exceeds the body’s ability to recover.”

Find balance by alternating volume every month: Week one, go high-volume for muscle growth, then bring it down for three weeks.

The post Why Doing Fewer Reps in the Gym Can Yield the Same Strength Gains appeared first on Men's Journal.

No Comments

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Thanks !

Thanks for sharing this, you are awesome !