Practical implications

Oki, let try to make sense out of all this…
All the above mentioned studies, in conjunction with the findings that high-rep training is as effective as the traditional medium rep training for muscle growth:

Training for maximal muscle growth – is heavy low-medium reps really the best way to go?
Muscle growth with high rep training – has time come to challenge our egos?

…underscore the effectiveness of incorporating lighter (lower intensity) higher rep sets, preferably with slow lifting speeds, into your workouts.

In a periodized training program, adding some light high reppers to the end of heavy lifting sets actually increases strength more than just doing the heavy lifting sets alone. However, this might only apply to novice trainers.

However, in recreationally resistance-trained men, light high reppers, especially when performed with a slow lifting speed, have been shown to stimulate muscle growth. It is not necessary to follow that classic linear periodization model where one trains in a specific way for several weeks. Actually, making program alterations on a daily basis is more effective in eliciting strength gains than doing so every 4 weeks 17. The increase in exercise induced elevations of GH seen with lighter high rep sets done with a slow lifting speed is especially interesting for you if your goal is to lose fat, since GH plays a key role in metabolism and boosts fat burning and energy expenditure18-22.

To add variety to your typical workouts, doing lighter high rep sets with a slow lifting speed, especially on the up (concentric) part of the contractions, not only markedly increases exercise induced elevations GH and free testosterone, but also leads to greater hypertrophy and strength gains. This can be explained by a greater muscle time under tension, which increases muscle protein synthesis. For maximum muscle mass development, aim for sets that keep your muscles contracted at least contract 20-70 seconds.
Ok, here’s the final exam question:

– what’s the difference between an exercise novice old fragile lady who does 30 rep sets, and a muscular bodybuilder who does 30 rep sets?

Answer; the old lady does light high rep sets in order to practice correct exercise form, develop basic conditioning, and avoid injuries. The muscular bodybuilder does light high rep sets in order to add variety to his relatively intense training program and thereby get muscle stimulus from a new type exercise stress, which is necessary for continued training progress. Even though both the old lady and the muscular bodybuilder might periodically be working out at the same relative intensity (that is, the same percentage of their respective 1RM), the bodybuilder will of course be mover much heavier weights than the old lady because his maximal strength is so much higher. Hey guys, remember that when your egos start acting up!
When looking at bodybuilders and other athletes, it’s important to keep in mind that the type of training they did in the past to get where they are in the present isn’t necessarily the best for taking their physiques and performance to the next level. Training variety is essential for continued physical (and mental!) development.

Bottom line, lighter high rep sets with slow lifting speeds, when taken to failure, are not a waste of time in the gym, like many bodybuilders and strength athletes think. To the contrary, lighter high rep sets with slow lifting speeds add two new training variables to your workout, which can help you to break through training plateaus and boredom that arise from constantly doing the same thing in the gym. Thereby, high reppers and sets with slower lifting speeds will help ensure continuous training progress and propel you towards your weight lifting goals.

__________________
[email protected]
[email protected]
[email protected]
[email protected]