How different weight lifting styles change muscles
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High rep training improved aerobic capacity while low rep training did not
Contradicts common belief that only cardio improves endurance
Practical Takeaways
Choose 3-5 rep range if your main goal is maximal strength
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High rep training improved aerobic capacity while low rep training did not
Contradicts common belief that only cardio improves endurance
Practical Takeaways
Choose 3-5 rep range if your main goal is maximal strength
Publication
Journal
European Journal of Applied Physiology
Year
2002
Authors
G. Campos, T. Luecke, Heather K Wendeln, K. Toma, F. Hagerman, T. Murray, K. Ragg, N. Ratamess, W. Kraemer, R. Staron
Related Content
Claims (7)
Lifting heavy weights for just a few reps makes untrained young men much stronger than doing more reps with lighter weights, especially after 8 weeks of training.
Lifting lighter weights many times in a row helps untrained young men build more muscle endurance than lifting heavier weights fewer times. After 8 weeks, they can do more reps before getting tired.
Lifting weights many times in a row (20-28 reps) helps young men who don't exercise get better at cardio, making them able to breathe easier and last longer during workouts compared to lifting fewer reps.
Lifting weights with fewer reps (3-11) builds more muscle than doing lots of reps (20-28) in young guys new to training, especially after 8 weeks.
When young men who don't exercise start lifting weights, any number of reps between 3 and 28 changes their fast-twitch muscle fibers in the same way, making them more efficient, and this happens after 8 weeks of training.