But as long as they’re taken to the point of fatigue, high repetitions with light resistance can indeed partially develop muscle strength and hypertrophy. This resonates with the same idea that muscle fibers need to be stimulated in order to grow. An analysis of this concept from different points of viewSSFWorkbook vs HSSF:
Mechanisms of Muscle Fatigue
Muscle fatigue is described as a decline of force production or power during the course of sustained activity. This possibly can occur due to factors such as metabolic byproducts of which lactic acid and reduced energy substrates i. e., glycogen12 Metabolic stress, which high rep exercises bring about due the radical increase in your metabolic rate (similar to weight training), is imperatively necessary for muscle adaptation. The final few reps ought to be set at a weight that challenges you, this is the zone where growth stimulus reaches it maximum potential.
Comparative Effectiveness
This research indicates that both high-rep / low-weight and low-rep / high-weight training can be effective ways to promote muscle growth, but they target different ends of the spectrum in terms of muscular physiology.strength training (ad) High-rep training targets endurance and metabolic adaptations, meanwhile low-rep training emphasizes maximal strength and neuromuscular adaptations34. A program that includes both methods is going to benefit you the best because they do target different strength qualities.
Practical Application
HOW HIGH REPS HELP YOU GAIN STRENGTH
Select an appropriate weight – One that is light enough to do for 12-20 reps, but heavy enough so the last few are hard.
Concentrate on your form: Having the right technique can prevent injury and ensure you get most of out a movement.
Get progressive: increase the weight and or reps over time.
So in summary; high reps with low weight WILL make you strong, if performed correctly and to fatigue. When included in a well-balanced training program, it helps increase muscular endurance and expands on muscle hypertrophy.
