Higher rep training (10-15 reps per set) is great for sarcoplasmic hypertrophy.
That means it increases the size of the muscle cells and allows them to hold more fluid, giving them the appearance of looking bigger.
Additionally, this type of training forces blood and metabolic by-products into the cells. Blood delivers extra nutrients, which aids in growth, while these metabolites, such as hydrogen ions and lactate are also key promoters of hypertrophy.
Trouble is, this isn’t enough.
Low-rep strength training (1-6 reps per set) is usually associated more with athletes like strongmen and powerlifters – and they’re not bodybuilders!
These guys might be on to something though.
Training with heavier loads places a greater demand on your Central nervous System (CNS) and this is king when it comes to packing on mass.
The more efficient your CNS, the stronger you are, and the more weight you can lift.
The more weight you can lift, the more muscle you build.
Get your squat to 500 pounds or your deadlift to 6 plates a side, and there’s no way you’ll be small, weak and skinny.
Plus, this training style boosts myofibrillar hypertrophy – an increase in the density of muscle tissue, making you look much harder and more solid.
If both higher-rep training and low-rep training are just so great, how do you go about combining them?
Unfortunately, it isn’t nearly as simple as just doing both in every single workout.
Plus, what about mid-rep training?
We talked about 1-6 reps and 10-15 reps, but what about stuff in the 7-9 rep range?
Fortunately, the solution is simple: daily undulating periodization!