Joe Jeffery
Top Contributor
This is one of the only pieces of research I have seen comparing low to moderate rep ranges for both hypertrophy and strength.
The study was conducted on two groups of trained men performing a matched number of sets with different rep amounts over 7 exercises:
1. 3 sets of 2-4 reps
2. 3 sets of 8-12 reps
The outcomes showed the lower rep group gaining more strength, and the moderate rep group gaining more muscle.
This shows us that heavy load/low rep training is more suited to strength training whereas moderate load/moderate rep training is more suited to hypertrophy training when sets and frequency are matched.
Therefore, there is a drop off point for hypertrophy at lower reps, and rep ranges are important when considering maximising hypertrophy. It is not just a case of equating overall volume!
It would be interesting to see a comparison of hypertrophy response in a moderate (8-12) rep range with a high (20-30) rep range when sets/intensity/frequency is matched. If anybody has any info, please let me know!
Another awesome piece of research from Dr Brad Schoenfeld!
http://www.jssm.org/abstresearcha.php?id=jssm-15-715.xml
The study was conducted on two groups of trained men performing a matched number of sets with different rep amounts over 7 exercises:
1. 3 sets of 2-4 reps
2. 3 sets of 8-12 reps
The outcomes showed the lower rep group gaining more strength, and the moderate rep group gaining more muscle.
This shows us that heavy load/low rep training is more suited to strength training whereas moderate load/moderate rep training is more suited to hypertrophy training when sets and frequency are matched.
Therefore, there is a drop off point for hypertrophy at lower reps, and rep ranges are important when considering maximising hypertrophy. It is not just a case of equating overall volume!
It would be interesting to see a comparison of hypertrophy response in a moderate (8-12) rep range with a high (20-30) rep range when sets/intensity/frequency is matched. If anybody has any info, please let me know!
Another awesome piece of research from Dr Brad Schoenfeld!
http://www.jssm.org/abstresearcha.php?id=jssm-15-715.xml