Higher Reps
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Higher Reps in Exercise and Strength Training
The concept of higher reps in strength training generally relates to performing movements with lighter weights for more repetitions, usually in the range of 12 reps and beyond. Experts provide various insights on how higher rep ranges impact different aspects of fitness:
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Hypertrophy and Isolation Exercises: Higher rep ranges (12 and beyond) are beneficial for hypertrophy (muscle growth) and are often suitable for isolation exercises and machine work. This type of training can enhance technique and control without excessively loading joints, which can lead to better muscle activation and reduced risk of injury 1.
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Myths of Higher Reps: There's a myth that lighter weights with higher reps build a more "feminine" physique, while heavier weights with lower reps build a "masculine" physique. In reality, all rep ranges contribute to overall physique development, largely influenced by genetics and nutrition rather than the rep range itself 1.
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Variety and Novelty: Incorporating a variety of rep ranges can stimulate muscle growth by introducing novelty. For instance, mixing low (1-5 reps), moderate (8-12 reps), and high (15-20 or more reps) ranges can drive progress better than sticking to a single rep range 2 3.
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Bodyweight Training: In bodyweight exercises, progressively increasing reps and working close to technical failure (where form almost deteriorates) can lead to muscle and strength gains. This aligns with the understanding that muscle hypertrophy and strength can occur across various rep ranges as long as the intensity is sufficient 4.
In essence, higher rep ranges are effective for building muscle and can be particularly advantageous for isolation movements and incorporating variety into workout routines.
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