The choice between heavy weights for less reps or lighter weights for more reps is an equation all lifters entertain at some point.
When it comes to muscle hypertrophy (building muscle), rep ranges are an important consideration but doesn’t need to be confusing.
Here's a quick and easy breakdown of each approach:
Heavy Weights: Lifting heavier weights, approximately 70-85% of your one-rep max typically for 4-6 reps, can promote hypertrophy.
Training with heavier weights is also an essential catalyst to increase strength simultaneously.
Studies suggest that heavy weights can lead to significant hypertrophy and strength gains[1][6][7].
More Reps: Specific hypertrophy training typically involves more reps with a lower level of intensity. The 6 to 12 rep range is often referenced.
This approach can be suitable for individuals aiming for muscle size without a primary focus on strength[3][9][10].
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