Paper
Thirty-four untrained women participated in a 6-week program to investigate slow-speed versus normal speed resistance-training protocols
Score
Summary
Research suggests that muscle hypertrophy can be achieved across a wide range of rep ranges, from 6 to 35 reps, with similar growth observed in both higher and lower rep ranges. Five meta-analyses have compared high vs low training for muscle hypertrophy, finding similar growth across a wide range of loads. However, some studies suggest that very low reps (less than 5-6 reps) may not be as effective for building muscle, while others find that higher reps (above 35 reps) can still produce similar hypertrophy. The key factor appears to be training to or near failure, rather than the specific rep range. Additionally, individual differences may play a role in responding to different rep ranges, but more research is needed to fully understand this. It's also worth noting that higher reps can cause more damage and take longer to recover from, but this does not seem to affect the overall effectiveness of the training. In terms of practical application, it's recommended to train with a variety of rep ranges and to focus on progressive overload and proper nutrition to support muscle growth.
Paper Conclusion summarised
Muscle hypertrophy can be achieved across a wide range of rep ranges, and the key factor is training to or near failure rather than the specific rep range.
TL;DR.
- You can build muscle by lifting weights in different ways
- Lifting heavy weights for a few reps can be just as good as lifting light weights for many reps
- The most important thing is to keep challenging your muscles and making them work hard
- You should also make sure to eat enough food to help your muscles grow
- It's okay to try different ways of lifting weights to see what works best for you
- Just remember to always listen to your body and not push yourself too hard