Low Reps Heavy Weight VS High Reps Light Weight for Muscle Growth

The training world is firmly divided into 2 camps. On one side you have the old school bodybuilders who say low reps are for strength and high reps are for size.

Then, at the other end, you have the powerlifters, who say – A bigger muscle is a stronger muscle and as long as you’re getting stronger, you’ll get bigger.

It’s time to put these theories to the test and find out what rep ranges you should train in to maximize your muscle building potential.

Workout Example:

Push (Heavy)
Squat: 5 sets of 5 reps
OHP: 4 sets of 5 reps
Leg Press: 3 sets of 6-8 reps
Flat DB press: 3 sets of 6-8 reps
Close Grip Bench Press: 3 sets of 8 reps
Rope Pushdown: 3 sets of 8 reps

Push (Hypertrophy)
Squat: 4 sets of 8 reps
OHP: 4 sets of 8 reps
Flat DB Press: 4 sets of 10 reps
Leg Extension: 4 sets of 10 reps
Dips: 4 sets of 12 reps
Rope Pushdowns: 4 sets of 12 reps
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References:
https://sci-hub.tw/10.1519/jsc.0000000000002200
https://www.ncbi.nlm.nih.gov/pubmed/15947720

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