Fewer reps or more weight: how to calculate your rep max?

fitness trainer

Our muscles are not good at counting the number of repetitions per approach. They need time under load so that the necessary stress occurs, when the body feels the urgent need to adapt all systems and stimulate muscle growth. After all, now it can not cope with the current load and it needs “additional reserves”.

What do scientists say?

In 2021, research was conducted to find out which training load has a better effect on muscle growth and strength gains. Researchers recruited a group that trained with a low load of 15 or more reps, a moderate load of nine to 15 reps, and a high load of eight or fewer reps. All workouts were performed to failure.

The scientists concluded that muscles grew equally with any of the three load options, but the increase in muscle strength was better in the high load and fewer repetitions programs.

Calculating your maximum and working weight

There is an opinion that one to six repetitions are required to pump strength, from 8 to 12 – to increase mass, and more than 15 repetitions – for relief. First, the presence of the latter is muscle mass plus lack of fat layer. Second, six-rep and 12-rep workouts are always done with a different weight from your single-rep max (1RM).

To get efficiency from your workout, you need to figure out your 1RM. For example, you might perform a 100 kg bench press for one repetition with proper technique. Your 1RM for this exercise is 100 kg. If the coach sets the task to train the bench press with 70-80% of your 1RM, your working weight is 70 kg.

How many reps should I do and with what weight?

For strength

If your goal is to develop strength, you should train for two to six reps at 80% to 95% of your 1RM. The fewer the reps, the heavier the weight. Such workouts are considered optimal for strength development, but you should not do them often.

It is recommended to perform exercises that involve several joints. For example, standing pull, bench press, squats. Be sure to dilute heavy workouts with light ones in order to restore muscles and nervous system and avoid injuries.

For muscle volume

If you want to increase muscle mass, you need to do so many reps that your muscles are close to failure. It is recommended to perform for 8-12 reps at about 70% of your 1RM. This way you can get a better feel for the target muscle with proper execution technique. This is the most effective training option for muscle growth. In order for the muscles to continue to develop, you need to increase the loads periodically.

It is also recommended to perform exercises where more muscles are involved. For example, deadlifts, bench presses, squats, pull-ups, push-ups.

To improve your health and endurance

If your goal is to strengthen your body and increase your endurance level, it is recommended to work with light weights. Choose from 15 to 25 repetitions with 50% of your 1RM. These exercises are great for beginners, people of age or athletes after injuries.

It is recommended to perform exercises where the upper and lower body will alternate. For example, bench press – barbell pull, squats – standing barbell press and so on.

There is no such thing as better or worse. It all depends on your training goals. To develop strength, do fewer repetitions with more weight from your 1RM, to increase muscle mass, choose a load close to failure, and to improve health, give preference to a light load with a large number of repetitions without severe fatigue.