Rocky Mountain High… Reps

While lifting heavy weights is the preferred path to hypertrophy, working in some high-rep sets to complement your lower-rep efforts is never without benefits. The definition of “high reps” differs depending on who you’re talking to, but I define it as upwards of twenty.

High rep resistance training increases:

Mitochondria — Responsible for producing most of the muscle cell’s chemical energy in the form of ATP.

Sarcoplasm — Expanding this inter-cellular fluid results in more muscle glycogen storage.

Capillaries — By increasing the vascular network, more oxygen, carbon dioxide and other nutrients can be transported to muscle tissue.

Here are a few suggestions for exercise selection:

  • Push-ups
  • Dumbbell Clean & Press
  • Air Squats
  • Band Pull-Aparts

My high rep progression plan is:

  • 5 sets x 20 reps
  • 4 sets x 25 reps
  • 3 sets x 30 reps
  • Increase Resistance (add weight, or in the case of bodyweight exercises, reduce leverage) and resume at 5 x 20