Do High Reps Build Muscle As Well As Low Reps?

For many years it was said that high reps were for building muscle and lower reps helped shape and cut muscle.

However studies over the last 5-10 years have shown quite a marked difference to that what was expected.

“The men were assigned to one of two groups. One group did 20-25 reps per set, while group two did 8-12 reps per set.

The findings: After 12 weeks, there was no statistically significant difference in the rate of muscle growth between the two groups.

As with the research in novices, the average size of both the fast and slow twitch muscle fibers increased to a similar extent in both groups.”

The study – https://www.ncbi.nlm.nih.gov/pubmed/27174923

In another study:

“3 set of 10-12 reps performed to voluntary failure
3 sets of 10-12 reps performed to the point of fatigue
3 sets of 30-40 reps performed to the point of fatigue.

The result?
The amount of new muscle added to both legs was almost identical. Training with lighter weights and higher reps stimulated just as much muscle growth as heavy weights and lower reps.

What’s more, the average size of both the fast and slow twitch muscle fibers increased equally with heavy and light loads, meaning that both fiber types were recruited and stimulated during training.”

The study – https://www.ncbi.nlm.nih.gov/pubmed/22518835

It appears that muscle growth is not based on rep range, but on taking the muscle to failure.

Whilst more study is needed, it is clear that muscle building is not solely about sheer weight, but lifting the weight to a point where the muscle cannot cope with the loading placed upon it.