High Reps Vs Low Reps: A Useful Summary Of What You Need To Know

[{"selector":"#anim-49af219b-9d23-4b10-8930-978d5f0ab825","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6b880533-c04f-4fda-a6a8-1e81567b6d47","keyframes":{"transform":["translate3d(0px, 257.59261%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f1e8f5e-4ade-4266-9eee-881047820bf0","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ee028592-b100-4bde-92f5-f9eacd2ed703","keyframes":{"transform":["translate3d(0px, -207.96649%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10165035-41c2-43ec-be7d-f6176e88c78e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b11f1179-5161-471b-a315-ee1ca9f2c618","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f5d3006d-15b6-428a-a76a-291499377e7d","keyframes":{"transform":["translate3d(-77.93522%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e8940167-f14d-40e7-b4b9-ccb930ac4957","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce02e1e9-8c3e-4dd4-aa7b-fb940bf281c5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Learn more

For the vast majority of people, high reps with low weight are better, primarily from a safety standpoint.

[{"selector":"#anim-7c5aba3a-2047-43c3-927f-66413d7c3634","keyframes":{"transform":["translate3d(-120.30717%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e81ca73-713e-4454-a2ee-9ea67da57b0f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3828ed2a-0213-45f9-accb-8d8ca18438d4","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-2b5fbb5a-643d-4b1e-b490-33762898c6b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-23a3692f-8801-428b-b0e0-c19f3bd66e1e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Learn more

What Is The Best Way To Build Muscle With Low Weight High Reps?

[{"selector":"#anim-078f7b11-ba88-40f1-a209-d9db8fd7896c","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b27cb6c-a1db-4b83-b836-311341ed6cb3","keyframes":{"transform":["translate3d(0px, -473.69604%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-34fe29c2-6146-434e-9051-7147005430b9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-778b0b7b-6280-4759-aaf4-9e12ef14a52e","keyframes":{"transform":["translate3d(0px, 265.85646%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8f80ac5-f73f-4b2a-8752-ad92386d92f9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01a383a7-5135-4dfc-9038-5e806971e591","keyframes":{"transform":["translate3d(0px, 74.78774%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] It is possible to build muscle using low weight, provided that you train with enough volume and intensity. Learn More

Are High Reps Better For Definition / Toning?

[{"selector":"#anim-31de570e-6fcc-4f4f-9474-bba770f90819","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e3b458f-2e35-4ae3-874c-864a12d06edf","keyframes":{"transform":["translate3d(0px, -179.63825%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6d1f66e-c234-4a61-9561-fe55a2fbe092","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd275e33-63d9-4858-8a81-ff6aa1a60fdf","keyframes":{"transform":["translate3d(0px, -167.86496%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19d30f47-2866-40db-b0ee-9ec547070123","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-3a9b82c2-db92-4d49-9031-8196b2c5b7a5","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-90910174-1f38-4efd-9f2a-e9f4e7a3048e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b51a0a66-445f-4571-919a-cf56cbadab15","keyframes":{"transform":["translate3d(0px, -73.95718%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] There is a common misconception that high reps are better for improving definition. The only way to increase muscle tone is to get leaner and to increase muscle development. Learn More

How Many Reps Is Too High?

[{"selector":"#anim-47494d2f-7442-4207-969d-3b9a6c1782bb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-706df43f-87b5-43a7-a464-e1d4ac685868","keyframes":{"transform":["translate3d(0px, 274.18981%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-182c8536-a3c4-455e-9df6-ea6d509b7260","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cedb9e7-f209-458a-81a9-34ba98d0ea43","keyframes":{"transform":["translate3d(0px, 600.36432%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a5e005f-87e5-4354-9fa7-a684a4cb8b13","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-9fe17a3e-36ae-4be1-b08c-6fca18430b6c","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Performing sets above 20 repetitions are probably too high for any significant muscle growth. Learn More

The Benefits Of Lower Reps

[{"selector":"#anim-bfc275e9-818b-40d7-8d2d-41aaba2ddd01","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7fcbe83a-ab8d-4c94-8c2f-e17f1e3c3807","keyframes":{"transform":["translate3d(0px, -210.25129%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98ccdf00-a18b-427a-a859-6a442a6a2e69","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-086ee52d-69f1-4218-bcb3-d9728f5667f4","keyframes":{"transform":["translate3d(0px, -217.9738%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-061ac4cb-ef5f-43ca-ac5a-3e3445e872fd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11df675a-ece4-4e0f-a8c8-56d8e1b3cd6a","keyframes":{"transform":["translate3d(0px, -73.95718%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Low repetitions with heavier weight will force your central nervous system to work more efficiently at producing force. This is how you produce a lot of power. Learn More

SWIPE UP TO LEARN MORE + GET A FREE WORKOUT TEMPLATE!

[{"selector":"#anim-d6287ee9-5cd8-46b3-949e-6f9a56388e0f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-03fef9e7-6b8e-499a-81f7-f2048daa5b30","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c404e698-4660-4196-8775-0c4be123716c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-503cd7f0-19d4-4945-bf19-2aee48faaadf","keyframes":{"transform":["translate3d(0px, 181.23996%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbcecbb1-a7d7-424c-aca1-29c505c6dfe3","keyframes":{"transform":["rotate(-315deg) translate3d(45.42373%, 0px, 0) rotate(315deg)","rotate(-315deg) translate3d(0px, 0px, 0) rotate(315deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8b59fb92-d337-464c-8680-019a442175cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e232ec6-eb16-41fc-a8b6-084dd3123988","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-a9bb7b0b-75d1-4b39-a4bd-180c2f00f8fe","keyframes":{"transform":["rotate(-315deg) translate3d(-48.81355%, 0px, 0) rotate(315deg)","rotate(-315deg) translate3d(0px, 0px, 0) rotate(315deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0dec8ed-b825-4391-8f2c-e10f7e57b909","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4739f336-4a90-4735-b613-0f50e48aaf05","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] See More

LEARN MORE

[{"selector":"#anim-db5445be-f169-491e-b98c-dafb5f90ec49","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6025d5aa-4812-4290-84e6-4d55f4acf30d","keyframes":{"transform":["translate3d(0px, -150.80411%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5db5774d-263c-4d1e-9879-73d553c56428","keyframes":{"transform":["translate3d(132.51532%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-57c198bd-4dbe-45b7-998e-c3dcb9a333cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fbebbd71-51cb-4259-bc4d-ad663d3faf9f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7a29feb8-de2f-48b5-bcc3-136e389f8db5","keyframes":{"transform":["translate3d(-127.27274%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10fb237d-3ed4-47bf-bf2c-fa23805fc68d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-894b05da-2725-4bc9-a853-6e301c0a118d","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-31e95bc9-4031-4286-bef5-021aa7a76a3f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5ff50d1d-a744-488b-982d-64ed926bf677","keyframes":{"transform":["translate3d(-93.84616%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ffd9c3ef-6fc4-430b-ac1f-310bdb7f062c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-68f6af74-e9db-43cd-8c6b-9acf44eb8d87","keyframes":{"transform":["translate3d(91.79486%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8802e1fb-ff67-4806-8d40-61029f17e999","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cbbac8b-9feb-493e-9ad5-439905696b4b","keyframes":{"transform":["translate3d(0px, 32.66452%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8af0f6df-c1ae-4a2e-ab7a-3fde28428c43","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a85528e-0812-4260-bb63-6f019875395d","keyframes":{"transform":["translate3d(0px, 217.93371%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]