Rep ranges are the gatekeepers to specific bodybuilding goals. Whether you want to increase endurance, definition, or lean muscle tissue, you need to be utilizing the proper rep ranges. Let’s review the benefits, considerations, and ranges of the classic rivals: low reps, moderate reps, and high reps.
Research has shown that high repetition ranges are ideal for protein synthesis and muscle growth but not for the long term. A group of 15 young men was asked to perform the leg extension exercise under different repetition ranges. Researchers compared the active protein synthesis response between the following:
4 sets with 90% (1RM) – Performed to failure
4 sets with 30% (1RM) – Performed to failure
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