Rep Schemes & Reasons Why
High-rep/low-weight vs. low rep/high weight: Which is better? Why?
I hate to disappoint those of you looking for a definitive answer supporting one style over the other, but the answer is BOTH! They are both of great importance. 😊 Let’s start by defining each style of lifting:
Why is it important to incorporate both styles of lifting?
As with any form of exercise, the more your practice → the more your body adapts and that particular form of exercise becomes less effective (less able to challenge the body).
How long should I switch to one rep scheme before switching it up?
I recommend alternating between high-rep/low-weight and low-rep/high-weight about every 4 weeks. Alternating much more frequently than this, especially trying to incorporate both rep schemes in the same week, results in a diminished effectiveness of this technique as it doesn’t give your body long enough to work towards efficiency with any one style.
Should I be going 110% all the time, regardless of rep scheme?
Not exactly. I recommend alternating weeks of near-maximal effort (regardless of rep scheme) with weeks of ~75% effort. Your body needs time to adequately recover and pushing yourself to the limit in every single workout does not allow for this.
What are some limitations that might point me towards one rep scheme pattern over another?
Safety. I strongly encourage the use of a spotter when performing heavy lifts near maximal effort. For any 1-rep max, a spotter is a MUST!
Equipment. If you have limited access to workout equipment, this may dictate the direction of your workout program’s rep scheme. If you do not have access to heavy weight, it will not be possible to perform a high-weight, low-rep workout effectively. On the contrary- if you don’t have access to lighter weights, you will not be able to enter the higher-rep range.
FUN. This isn’t exactly a limitation, but very important to consider when aiming to maintain consistency with your workouts. For example- if you love lifting heavy and hate doing high reps but try to alternate 4-week blocks of rep schemes, you might find yourself missing a few workouts during the high-rep block. If you love high reps and are not yet comfortable lifting heavy, you might find yourself not challenging the weight on your low-rep workouts, thus minimizing their effectiveness.
While the science is interesting, and important to consider for certain fitness-related goals (i.e., bodybuilding shows, training for athletic performance, etc.), the most important deciding factor when choosing to pursue any workout regimen is whether or not you ENJOY it! Find what you love, and you will have no problem sticking with it. 😊 That’s where gains are truly made!