We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

How effective are low reps?

run4yourlife
run4yourlife Posts: 379 Member
edited October 2024 in Fitness and Exercise
I've been lifting weights for over 10 years and have always done anywhere from 8-15 reps, depending on the exercise. I've been doing The New Rules of Lifting for Women for a few months and am now in Stage 5 (to anyone who is familiar with it) where you do 3-4 sets of only 4 reps. Of course the idea is to increase the weight substantially, which I have been doing, but I have to wonder how effective only 4 reps is. Even when I lift as heavy as I can, I sometimes feel like I'm just getting started. If you have a lot of experience in this area, I would love some feedback. Thanks

Replies

  • Lyadeia
    Lyadeia Posts: 4,603 Member
    Those low reps are building strength and causing hypertrophy...in other words, instead of being skinny and weak with a little tone, you will be a lean powerful lady that can flex her muscles and be proud of what she's done. :flowerforyou:
  • koosdel
    koosdel Posts: 3,317 Member
    Very.

    Assuming proper form, and sufficient weight is used.
  • sheila0321
    sheila0321 Posts: 110 Member
    bump.
  • meagalayne
    meagalayne Posts: 3,382 Member
    I did low reps (6-8) for two months with heavier weights and experienced some seriously muscle growth and strengthening. Hated it but loved the results. I definitely recommend it.

    I used the following plan, but tailored it to my own preferences: http://www.bodybuilding.com/fun/3-full-body-workouts-for-cutting-body-fat.htm

    What have you been thinking about doing specifically?
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Those low reps are building strength and causing hypertrophy...in other words, instead of being skinny and weak with a little tone, you will be a lean powerful lady that can flex her muscles and be proud of what she's done. :flowerforyou:

    They are great for building strength - it is incorrect though that low reps are good for causing hypertrophy (size). If that's what you want 8-12 reps is best.
    Lifting weights either way though, unless you are doing very high reps with a really low weight (not pushing yourself much) you are going to create nice muscle definition :)

    Edit: I have always done low reps (anywhere from 3-8) moving up on 8. Powerlifters also train with really low reps (around 1-4) so it should really help with strength :)
This discussion has been closed.

Categories