We have written about the fact that you can gain muscle using pretty much any rep range. But, does that mean they are the same?

For us to make the claim that all repetition ranges are the same, we would have to assume that the fatigue elicited by all intensities is exactly the same. Unfortunately, this isn’t the case. Anecdotally, if you have ever done powerlifting-specific training, you have probably noticed that working in the 1-5 repetition range just knocks you out. Similarly, you may have noticed that after a set of 20 on squats/leg press, you want to pass out on the floor and never be woken.

In a study carried out to investigate the muscular adaptations between heavy- and moderate-load resistance training with volume equated, the authors compared the effects of 3 sets of 10 repetitions (with 90 seconds rest) with 7 sets of 3 repetitions (with 3 minutes rest). These loading parameters were chosen to equate volume load (sets x reps x load) between groups. The results yielded no differences in hypertrophy between groups. However, of interest to us, 2 of the 10 subjects in the strength-training group dropped out, one of which was the result of a shoulder injury and the other of a knee injury. Although this is a small sample size, a 20% dropout rate due to injury does hint at the need for lower volumes in the context of high intensity training. Therefore, it may not be practical to attempt to match volume with loads in the 1-5 repetition range, simply due to the potential for overdoing it that bit sooner. That is not to suggest that you shouldn’t use that repetition range, it simply means that it may serve you better to save it for lower volume blocks of training in which you are more focused on strength specifically.

On the other hand, it’s not a free lunch with lighter loads either. As experience may lead you to conclude, high repetition sets taken to failure tend to leave you with the inability to walk. This is also supported by research comparing 30% 1RM vs 80% 1RM, which found that the recovery of peak torque was significantly dampened directly and 48 hours after light training, more so than that of the heavy training group. Therefore, while you may experience the same amount of hypertrophy, you have to deal with a greater loss in force production, along with the obvious increase in discomfort, pain, cardiorespiratory demands and last but not least, more time in the gym.

 

To read more about this topic, check out this article.

 

Kind Regards,