How Many Reps?

When trying to achieve high levels of strength and mass, a primary question that many ask is how many reps should be performed. You'll often see bodybuilders, or just those who think they are bodybuilders, performing reps in the 11-15 range and sometimes higher. While this helps in the development of sarcoplasmic hyperthrophy (growth of non-contracting substance,which is a topic for a whole other post) it does little to increase the size and number of contractile fibers used for lifting heavy loads. This is often why you'll see bodybuilders who are all show but no go.

To develop a high level of strength as well as build thick dense muscle, you need to stay at 10 reps and below, with a few exceptions. Muscle growth is stimulated through a combination of two things, the weight used and the amount of muscular breakdown that occurred. So if the load is high and the volume low, you won't provided an adequate amount of volume for growth. Likewise, if the load is low and the volume high, the intensity isn't large enough to encourage growth.

If you are a person who responds better to lots of volume, you might be asking, "But Kyle, how will I get the stimulus I need?" The answer is to perform more sets. Instead of sacrificing the intensity (load used) moving from 3x5 to 4x12, and more than likely performing reps with bad form, leading to injury, as exhaustion crepes up, switch to 8x3 with the weight you were going to use for the 3x5 (Your 6-7 RM or a weight that has you leaving 3-4 reps in the tank during your sets of 3). So now you are utilizing a substantial load to promote gains while also providing the volume (24 reps vs. 15) you need.

However, that isn't to say that higher reps are completely bad. If your goals at the time are to develop some aerobic metabolic properties in the muscular tissue, such as increased capillary and mitochondrial density, than higher reps are a useful tool. Also, as mentioned before, if your a bodybuilder prepping for a contest, the sarcoplasmic hypertrophy (growth of non-contracting substance) given from higher reps can be of benefit as your contest grows closer. However, I'm gonna guess no one reading this is a bodybuilder.

Finally, higher reps can be used, with bodyweight movements. High rep push ups and pullups can be an effective strength developing and conditioning circuit. However, even so, I still general like to keep the reps in circuits like these between 6-10, often times adding weight. Push ups with a couple 45's on your back will definitely get you stronger and bigger.

No Nonsense Strength and Size Development,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com