High Load/Low Reps Versus Low Load/High Reps For Hypertrophy

high load/low reps vs low load/high reps

A new study published in the Journal of Physiology shows that neither load nor brief post-workout increases in anabolic hormones determines muscular strength or size gains as long as exercises are performed to momentary muscular failure. While some individuals may respond a little better to higher reps or higher loads, on average a broad range of reps and […]

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Q&A: Is One Set Enough For Maximal Muscle Fiber Recruitment?

Question: I completely agree with the one set to failure protocol, however, something plays on my mind. I’ve always read and been lead to believe that a certain amount of muscle fibres contract maximally to lift a weight – as apposed to fewer muscle fibres all contracting sub maximally. Therefore when I’ve finished my one all out […]

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Is SuperSlow Inferior To Traditional Repetition Speeds?

A recent study published in the Journal of Strength and Conditioning Research (1) claims SuperSlow is less effective for muscular hypertrophy than traditional reps.  Thirty four women were divided into four groups, a SuperSlow (SS) group, a traditional strength (TS) group, a traditional endurance (TE) group, and a non-exercising control (C) group. Each group performed […]

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High Intensity Training Or High Density Training?

High Intensity Training (HIT)  is progressive resistance exercise performed with high level of effort. High Density Training (HDT) is progressive resistance exercise performed with a high work to rest ratio. Although it is possible to perform HIT without performing HDT by allowing a long rest between exercises, most HIT methods are HDT and are performed with little to no rest […]

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Q&A: Is Intensity Or Volume More Important?

Question: I’ve received similar questions from several readers recently about the relative importance of different training factors for stimulating increases in muscular strength and size. Will increasing intensity or volume produce better results? What matters more, reps and sets or time under load? Does it matter how I distribute the volume of work? Answer: While many of these factors […]

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