High Rep Training for a ripped body?

Doing only high rep training for a ripped physique is a myth, full stop. In fact it has the opposite effect. If you are smashing your body with high rep workouts week after week…. well, in about a month your body adapts, hits a plateau and your gains are over. And if you keep going, your body will start losing muscle tissue. It has the same effect as long distance running. Yeah, just get that picture of a marathon runner in your head for a second.

To clarify – I am referring to weight lifting. Skipping rope, sprinting, KB swings etc are all high rep routines but they are high intensity cardio workouts and do not fall into this category unlike traditional weight lifting such as presses, rows, curls, squats etc etc …. you get my point.

Don’t get me wrong I am not against high reps I am simply saying I am against constant high rep training. I include (strategically placed) high rep ranges (lactic acid training) into my training to simply pump more blood into the muscle and open up all the capillaries. Also, mixing a variety of rep ranges is a great thing because each plays a different role. High reps are for endurance therefore this type of training will stimulate your slow twitch muscle fibers vs low rep training in the range of 1-5 will work your fast twitch fibers. If you add hypertrophy training then you cover all 3 fibers. So, if you want functional muscle with definition you gotta work all three. Hai !

Categories Exercise, Fat loss | Tags: | Posted on February 28, 2013


  1. by Joanne Butler

    On February 28, 2013

    What do you classify as ‘high reps’
    I agree but was wondering what you think about this

  2. by matrain_admin

    On March 2, 2013

    Anything higher then 12 reps (may be 15)

  3. by matrain_admin

    On March 2, 2013

    Yep, of course Fred is da master !

  4. by Peter

    On March 1, 2013

    Yes I agree along the lines of Fred Hatfeild 6 sets total 2 heavy – 2 light -2 medium

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