Do High Reps Build Muscle?
High Reps Build Muscle
A question that is often asked when it comes to building muscle and losing weight is that of how many reps should be done to get the best results? Will high reps build muscle or help to lose weight? How many reps for building muscle? Should I do lots of reps with low weight, a small number of reps with a lot of weight or somewhere in the middle?
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As with most things to do with fitness and muscle building, it totally depends on your goals and what you hope to achieve. The below points will give you some help deciding.
This will help you decide if high reps build muscle
Building Big Muscle Mass – High Reps Build Muscle?
If you want to build big muscles, fast, you have to think big weight and low reps. The big weights will force your muscles to work as hard as possible in the shortest space of time. And when it comes to building muscle, you don’t want to be spending too much time working out, or your body will start to eat away at the muscle that is already there. To build big muscle, you want your muscles to get to the point of failure, before they get to the point of fatigue caused by the build up of lactic acid. So by lifting heavy weight, they will do enough work to tear and damage the muscle tissue sufficiently before becoming tired.
As for the number of reps, you should be doing between 8 and 12 reps for each set, and in the last rep of the set you should always be struggling to complete it. If you can do more than 12 you aren’t using enough weight and if you can’t do 8 reps then you are using too much.
Losing Fat – High Reps Build Muscle?
If you want to lose fat so that the existing muscle you have shows more and becomes more defined, you should be doing quite a high number of reps with a lower weight. To lose fat you need to increase the heart rate for a prolonged period of time, and also get the heart working at a range of rates. 20-30 reps per set will allow the muscles to get a good workout without being overworked and will help to lose fat. This combines with some intense cardio will get you good results.
Maintaining What You Have – High Reps Build Muscle?
If you already have your body exactly how you want it, and you don’t want to build any more muscle or lose any more fat, but want to stay as you are, you need to mix things up a bit.
Have some days where you do low reps with quite a lot of weight, and some where you do a high number of reps. This will cover you from both sides to ensure that your muscles don’t weaken through being underused, and you will be doing enough to keep you from adding any fat.
==>Click HERE For A Complete Guide To Building Muscle<==
High Reps Build Muscle
