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The above information has led intelligent bodybuilders to conclude that they must use a repetition range that maxes at about 12 reps since high rep ranges are not optimal for muscle growth. However, as has been shown numerous times in the literature, when a resistance is too high the volume in training increases, and the amount of muscle loss that results is proportionally greater during longer (higher rep) training durations. While this theory is true, the same applies to a low weight that can be done repeatedly without injury. In my opinion it's not a good reason to drop it from the pyramid. If low repetition strength training is more effective for muscle growth, then why haven't most bodybuilders adopted the same? We can't blame it on genetics, since even though genetically identical twins have the exact same genes, they are not identical when it comes to training. As most athletes become more specialized with regards to their sport (especially soccer, basketball, baseball and football players), training intensity gets higher and the body gets more used to the routine, it becomes impossible to increase the intensity during the same time frame as a bodybuilder. That's why bodybuilders (as a group) haven't adopted high repetition training, and why they haven't adopted low rep training as well. It's just too difficult to achieve the same gains for the same amounts of time under the same type of conditions. The Bottom Line The point of this blog is not to make any claim about whether you can train with low reps or high reps. I do not advocate for anything in particular – just a simple rule of thumb. We can't go wrong either way. High reps are better for building strong muscles, low reps are better for building stronger bones. If you want to increase the number of reps on your exercises, go for the higher reps and you'll have more gains in your training. It's easy to get overwhelmed with all of the conflicting information you find online. But, as far as all evidence says, your best bet for strength is low reps, and if you find you're putting too much in the gym you have to get a handle on what actually works. If you'd like to know more on this topic, consider giving one of our e-book courses a try. Then join one of our online workouts, or call one of our sales staff and you'll get instant access to all of our webinars that cover the latest issues and articles. References [1] Atherton, M. "Muscle Size and Volume with Resistance Exercise," Journal of Experimental Medicine and Physiology, 1982, Vol. Related Article:

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