Womens Workouts

Where is the Science Today?

Published

3 days ago

September 20, 2024

Upon searching on the internet for the ideal rep range to train in for hypertrophy, you’ll likely come across many tables that all lay down rep ranges the same way:

Strength: 1-5 reps at a high load
Hypertrophy: 6-12 reps at a moderate load
Muscular endurance: 12+ reps at a low load

It is important to note that the number of reps decreases as the load increases. Another way to examine this question is whether both high and low loads can elicit hypertrophy adaptations and to what degree.

The recommendations above have been staples in exercise science textbooks. They even align with the American College of Sports Medicine’s 2009 stance on resistance training (1). However, much has changed since 2009! In the last several years, an emerging body of literature has evolved our understanding of the ideal rep range for hypertrophy training. Let’s explore the research!

The Case for High Reps/Low Load (Up to 35!)

A 2021 review examined the literature on different rep schemes for hypertrophy training and found that a wide range of rep schemes can be effective, with the lowest effective load of 30% 1RM (8).

In a study, eighteen resistance-trained men were assigned to either a high-rep, low-load group (25-35 reps) or a low-rep, high-load group (8-12 reps) (9). All other training variables were equated in the eight-week program.

It is important to note that the load selected for both groups was trained to failure at the end of each set. At the end of the program, the elbow flexor, elbow extensor, and quad sizes were measured.

The results found that the high-rep and low-rep groups had similar hypertrophy adaptations. However, the study acknowledged that it is still unclear whether these results will continue beyond the eight-week program.

Many other studies and meta-analyses (studies that study multiple studies) continue to find that muscle hypertrophy can be achieved at many different volume-equated loads (2, 5, 9).

If High Rep Sets Work Just as Well, Which Muscle Fibers Are Being Adapted?

Low-intensity activity typically adapts type I muscle fibers, while moderate to high-intensity activity adapts type II (6). Since the benefits of hypertrophy training include growing the size of the type II fibers, will high-rep sets target only the type I fibers? Will this decrease muscle size potential since type I fibers don’t grow as big?

A meta-analysis examined these questions and found no significant differences between low-rep and high-rep on hypertrophy of type I or II fibers in the lower body, as long as each set was taken to failure (3). Their results had a large confidence interval or margin of error, so they recommended that more research be done before conclusively saying that one rep scheme is better than another (3).

Limitations of High Rep Training

You may think it’s a great idea to start doing 30-rep sets now. Compared to low-rep sets (8-12), high-rep (20+) sets cause more discomfort, a higher rating of perceived exertion, and less enjoyment for most people (3 8, 9). Instead of shifting your entire program to 20+ rep sets, you could make the last set of a muscle group’s workout a high-rep set or something similar.

Is Training to Failure Necessary for Hypertrophy, Regardless of the Rep Scheme?

One standard variable in many research articles on different load schemes was taking each set to failure. High rep sets will only be effective for hypertrophy if taking each set to failure or near failure. So make sure you know what point failure is by doing a set to failure every once in a while so that you start at a weight that will provide proper stimulus.

While training to failure is no longer as necessary when training at high load/low reps, it is essential to train to failure or very close to failure with lighter loads/higher reps (4).

Don’t Be Afraid To Change It Up

Training in the 6-12 rep range for hypertrophy can still yield great results, so don’t think you’ve been wasting your time if that’s the range you train in. However, don’t be shy about increasing those reps if you feel plateaued in your progress or need to change it up. Don’t worry. Your muscles won’t waste away if you go over 12 reps if you are near failure at the end of each set.

Muscle hypertrophy can be achieved with a large spectrum of rep ranges (2, 7). If strength is your primary goal, lift those high-load/low-rep sets (4)!

Sources

American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso R. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Appl Physiol Nutr Metab. 2022 Apr;47(4):357-368. doi: 10.1139/apnm-2021-0515. Epub 2022 Jan 11. PMID: 35015560.
Grgic J. The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis. J Hum Kinet. 2020 Aug 31;74:51-58. doi: 10.2478/hukin-2020-0013. PMID: 33312275; PMCID: PMC7706639.
Lasevicius T, Schoenfeld BJ, Silva-Batista C, Barros TS, Aihara AY, Brendon H, Longo AR, Tricoli V, Peres BA, Teixeira EL. Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):346-351. doi: 10.1519/JSC.0000000000003454. PMID: 31895290.
Morton RW, Oikawa SY, Wavell CG, Mazara N, McGlory C, Quadrilatero J, Baechler BL, Baker SK, Phillips SM. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985). 2016 Jul 1;121(1):129-38. doi: 10.1152/japplphysiol.00154.2016. Epub 2016 May 12. PMID: 27174923; PMCID: PMC4967245.
Plotkin DL, Roberts MD, Haun CT, Schoenfeld BJ. Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives. Sports (Basel). 2021 Sep 10;9(9):127. doi: 10.3390/sports9090127. PMID: 34564332; PMCID: PMC8473039.
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.

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Womens Workouts

35 Min Full Body FAT BURNING HIIT Cardio Workout

Published

52 mins ago

September 24, 2024

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35 Min Full Body FAT BURNING HIIT Cardio Workout

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Get ready to incinerate calories and rev up your metabolism with this explosive 35 minute full body HIIT cardio workout! Using nothing but your own bodyweight, we’ll push you to your limits with0 40 second bursts of high intensity exercises followed by 20 second recovery periods.

This sweaty HIIT routine is designed to maximize fat burn, boost your endurance, and sculpt lean muscle from head to toe. We’ll keep your heart rate soaring and your body guessing with no repeat exercises. Just when you think you’re done, we’ll ramp up the intensity with a 60 second burpee finisher that’ll leave you drenched in sweat and feeling victorious!

We’ll end this calorie torching session with a well deserved 4 minute stretch and cool down to promote flexibility, prevent soreness, and enhance your recovery. Get ready to push your boundaries and unleash your inner beast!

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⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
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⏱️ Intervals: 40/20 // Finisher: 60 seconds

Exercises for this 35 minute full body fat burning cardio HIIT workout:

WARM UP – 8×30 EA
0:25 Ghost Rope
0:55 Wide Stance Cross Toe Touches
1:25 Squat + Overhead Reach
1:55 Side to Side Squats
2:25 Pike Calf Stretch
2:55 Runner Stretch
3:25 High Knee Skips
3:55 Hamstring Sweeps

WORKOUT – 40/20
4:45 Squat Jacks
5:45 Lateral High Knees
6:45 Lateral Squat Hops
7:45 Inchworm Push Ups
8:45 Plank T-Rotations
9:45 Mountain Climber Pauses
10:45 Bicycle Crunches
11:45 Leg Switch Crunches
12:45 Extended Cross Crunch R
13:45 Extended Cross Crunch L
14:45 Kneel to Squat
15:45 Reverse Lunges
16:45 Side to Curtsy Lunge R
17:45 Side to Curtsy Lunge L
18:45 High Knees
19:45 Plank Saw Pikes
20:45 Shoulder Taps
21:45 Wide Push Ups
22:45 Sprinter Sit Ups
23:45 Oblique Heal Taps
24:45 Oblique V-Ups R
25:45 Oblique V-Ups L
26:45 Sprawls
27:45 In & Out Shuffle
28:45 Wall Sit
29:45 Hand Release Push Ups
30:45 Commandos
31:45 Standing Oblique Twist R
32:45 Standing Oblique Twist L
33:45 Jump Squats

FINISHER – 60/0
34:45 Burpees

36:05 COOL DOWN – 12×20 EA

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Womens Workouts

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Published

2 hours ago

September 24, 2024

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🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Join me for this new LET`S GET SHREDDED SERIES, and let`s start working on specific muscles. This is an 8 min CHEST WORKOUT that features 12 variations of chest targeting exercises, all performed from a standing position. A short 8 minute workout will do wonders for targeting specific muscles.
As I promised, this channel is all about mixing and matching. You can use short workouts to strengthen your entire body, burn calories, work on mobility, balance, and improve your endurance.
The LET`S GET SHREDDED SERIES is here to help you work on building (toning) muscles. Feel free to mix and match and create your own muscle toning routine.
These will also work great as workout finishers.
I`m using my 3 kg dumbbells for this series. Make sure you adjust your weights to your own fitness level. Enjoy!

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I am not a certified trainer. This is my personal workout and may not be suited for others. If you’d like to give this workout a try, make sure to check with your physician first.

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

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Womens Workouts

35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Published

3 hours ago

September 23, 2024

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35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Hi loves! happy sunday 🤍 love these longer videos for those days where I have a little more time or my body is just craving a longer workout! reminder that you can add ankle weights to make the core/booty section more challenging and arm weights to the arms sections!

Hope you have fun doing this workout!
Love you all, Lidi x

next workout video: Sunday 18th February, 11am ♡

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Womens Workouts

20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Published

4 hours ago

September 23, 2024

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20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Enjoy this 2 in 1 Abs & Booty Workout that will strengthen your core and glutes! This no-equipment 20 minute at-home workout consists of exercises that will help define your abs and lift your booty. Get ready for the burn! 🔥

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Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Womens Workouts

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Published

5 hours ago

September 23, 2024

NewsAdmin

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Join me for a 35 minute SCULPT AND STRENGTHEN FULL BODY WORKOUT. Some movements will be with dumbbells and some without. Today I’ll be using two 10 LB weights. The warm up and cool down are also be included. Intervals will be 45 seconds on and 15 seconds rest during the workout. So get ready to sculpt! 💞 xox Mik