How effective are low reps?

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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

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  • 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: 3,316 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 :)
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