What about working below 8 reps per set, to failure? What effects dpes it have

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Working with low repetitions (below 8 reps per set) to failure has multiple effects, as discussed by . Here are some key benefits of training in lower repetition ranges:

  1. Increased Strength and Cardiovascular Output: Training with three to five repetitions per set can significantly enhance strength. This increased muscular strength also contributes positively to cardiovascular training performance 1.

  2. Reduced Muscle Soreness: Unlike higher repetition ranges, training with lower repetitions results in less muscle soreness, which can allow for more frequent workouts and quicker recovery 1.

  3. Greater Mental Energy: It has been noted that training in lower repetition ranges can lead to enhanced mental focus and energy levels compared to training in the conventional six to twelve repetition range. This can be beneficial for daily cognitive and physical activities 2.

  4. Sustainable Muscle Growth and Hypertrophy: While lower repetition ranges are more aligned with strength gains, they also set a foundation for muscle hypertrophy. Once foundational strength is built with low reps, you can move heavier weights in moderate repetition ranges (six to ten reps), which is conducive for muscle growth 1.

It's worthwhile noting that training in these ranges is not solely about increasing muscle size but more focused on strength, which offers the added benefit of enabling effective hypertrophy training when switching back to higher repetitions.

Training in this low-repetition range involves careful planning, including adequate warm-up and managing workout intensities to prevent injury while maximizing benefits. Always consult with fitness professionals when implementing such training protocols to ensure they are tailored appropriately to your fitness level and goals.

Strength Training Benefits

Andrew shares his personal experience with strength training in the three to five repetition range, highlighting the benefits of improved strength, cardiovascular output, and reduced soreness. He also addresses concerns about muscle size and explains how strength training can be tailored to individual goals.

Huberman Lab

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