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22.08.2014


Sets of 6-8 reps build up just as much strength as sets of 10-14 reps

Most bodybuilders train with sets of 6-8 reps using heavy weights, but some dissidents prefer to do sets of 10-14 reps using slightly lighter weights. One disadvantage of a training scheme with longer sets is that it contributes less to strength development, according to many handbooks. Not so, say sports scientists at Bergen University College in Norway.

Experimental setup
The researchers got a group of about 30 students do weight training for 8 weeks. The students went twice a week to the gym and did sets of 6-8 reps. [6RM]

Another group of about the same number of students did the same but did sets of 10-14 reps. [12RM]

Before and after the training period the researchers measured the weight with which the students could just manage to squat for 1 rep [1RM Squat] on a Smith machine, and the weight with which they could just manage 1 rep bench press [1RM Bench press].

Maximal strength
The figure below shows that both training methods had practically the same effect on the subjects' maximal strength.


Sets of 6-8 reps build up just as much strength as sets of 10-14 reps


Conclusion
"Although the literature supports various resistance training protocols, complete consensus does not exist as to the most effective method to increase maximal strength", the Norwegians write. "On the basis of the results from our study, we believe that the importance of high load in resistance training may have been exaggerated."

"It is assumed that weight training with heavy weights represents a considerable risk of injury. Fitness enthusiasts, as well as patients with musculoskeletal dysfunction, should attempt to attain the benefits of resistance training by the use of the minimal external resistance needed to achieve the desired response."

Sets of 6-8 reps build up just as much strength as sets of 10-14 reps
"The important factor is to design a programme for the individual to provide the proper stimuli to attain maximal benefit at the lowest risk. The results of our study support the notion that completing sets to exhaustion may be more important than a low number of repetition maximum within the span from 6 to 12 repetitions for healthy young adults."

"Further investigations should be undertaken to examine if these findings may be generalized to patients with muscle weakness caused by musculoskeletal disorders."

Source:
Physiother Res Int. 2012 Sep;17(3):179-86.

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Slow reps: strength training with light weights does give results 09.02.2014
The slower your reps, the more your muscles grow 06.01.2012
Study shows you build up just as much muscle with low weights and lots of reps 20.09.2010