Muscular adaptations in response to three... [Eur J Appl Physiol. 2002] - PubMed - NCBI
Postin this because I see so many rep ranges thrown around for hypertrophy.
Highly readable summary below.
n=sample size.
Subjects were divided into four groups:
1) a low repetition group (Low Rep, n = 9) performing 3-5 repetitions maximum (RM) for four sets of each exercise with 3 min rest between sets and exercise.
2) an intermediate repetition group (Int Rep, n = 11) performing 9-11 RM for three sets with 2 min rest
3) high repetition group (High Rep, n = 7) performing 20-28 RM for two sets with 1 min rest
4) non-exercising control group (Con, n = 5).
No significant changes in fiber-type composition were found in the control samples. Although all three training regimens resulted in similar fiber-type transformations (IIB to IIA), the low to intermediate repetition resistance-training programs induced a greater hypertrophic effect compared to the high repetition regimen. The High Rep group, however, appeared better adapted for submaximal, prolonged contractions, with significant increases after training in aerobic power and time to exhaustion. Thus, low and intermediate RM training appears to induce similar muscular adaptations.
Postin this because I see so many rep ranges thrown around for hypertrophy.
Highly readable summary below.
n=sample size.
Subjects were divided into four groups:
1) a low repetition group (Low Rep, n = 9) performing 3-5 repetitions maximum (RM) for four sets of each exercise with 3 min rest between sets and exercise.
2) an intermediate repetition group (Int Rep, n = 11) performing 9-11 RM for three sets with 2 min rest
3) high repetition group (High Rep, n = 7) performing 20-28 RM for two sets with 1 min rest
4) non-exercising control group (Con, n = 5).
No significant changes in fiber-type composition were found in the control samples. Although all three training regimens resulted in similar fiber-type transformations (IIB to IIA), the low to intermediate repetition resistance-training programs induced a greater hypertrophic effect compared to the high repetition regimen. The High Rep group, however, appeared better adapted for submaximal, prolonged contractions, with significant increases after training in aerobic power and time to exhaustion. Thus, low and intermediate RM training appears to induce similar muscular adaptations.
