Can you build muscle with low weight high reps?

Does heavier weight build muscle faster?

This post will give you an idea of whether you should do Heavy weight low reps or Light weight high reps

Have you ever heard of this idea?

Do 80-100% of your Repmax (RM) for 3-8 reps if you want to gain strength and build muscle faster
Do 30-50% of your Repmax (RM) for 12+ reps if you want to lose fat and make your muscle more “toned"

The truth here is: Neither Heavy weight low reps nor Light weight high reps is the best strategy

We recommend that you incorporate all types of rep ranges into your program for the best result.

Heavy weight low reps (3-6 reps)

Firstly, let's talk about the most common idea when it comes to gaining muscle mass: Heavy weight with low reps.

Advantages:

This method will be beneficial if you want to be physically stronger
It can create more amount of mechanical tension, which stimulates muscle growth in different ways by activating protein in muscle cells, hence building new muscle tissue.
It is effective for fast-twitch muscle training fibers (the muscles when doing heavy weight low reps can generate force well but also tire out very quickly).

Note:

Choose the weight that allows you to squeeze out AT LEAST 3 REPS
NOT recommended for isolated exercise such as lateral raise,... when you can not control the form, and are likely to do cheat form. Instead, you can do heavy weight low reps for Compound Exercises such as Squats, Deadlifts, Bench presse,... as long as you can maintain a proper form.

2. Light weight high reps (15-25 reps)

Advantages:

This rep range can cause more metabolic stress, which is a physiological process that happened through resistance training as a response to low energy levels inside the cell, hence enhancing muscle endurance.

Note:

If you do higher rep sets, if you do not train to failure, you may not optimize the results.

Use higher rep for isolated exercise when excessive fatigue is not as much of an issue such as lateral raises, and bicep curls,...

Heavy weight low reps or Light weight high reps?

3. Rep ranges integration

You can completely grow muscle when training with a variety of rep ranges, as different rep ranges emphasize different muscle-building pathways.

Don’t forget to use a Moderate rep range (6-12 reps)
You can incorporate different rep ranges in your workout depending on your goal: Focused on gaining more muscle, Focused on gaining more strength, or Injury avoidance.

Check our suggestions below:

Hope that you have had your answer to the question: “Heavy weight low reps or light weight high reps”?. To have the best muscle gain strategy, take a look at our Best-Seller digital program: Muscle Mass Mania.