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:
- 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