#65 - Do You Need to Do High Rep Sets for Growth? Gross vs Fine Muscular Development

One idea in the fitness community that just won't die is that you need to do high rep sets (10's, 15's, 20's) when the goal is to build muscle. What so many people miss in this conversation, however, is that the context matters. To start with, the lift matters! Squats for sets of 10 or 15 are probably not a productive use or your time, because the fatigue generated from heavy compound lifts usually causes technique breakdown as you approach failure. Lying triceps extensions, on the other hand, can and should be pushed for sets of 10 or more.

 

Dr. Santana and Coach Trent break down the idea of high rep sets, and discuss when they might be appropriate and how they deploy them. As Santana explains, most of the bodybuilding advice out there about high rep sets is targeted toward fine muscular development -- advanced bodybuilders chasing muscular growth in specfic areas. But most people trying to improve their physique are really looking for gross muscular development, that is, growing the whole body, and that is best accomplished by heavy compound lifts with assistance work peppered in as needed for more advanced trainees.

 

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

 

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com