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In one study, high reps and light weights (3 sets of 30 to 40 reps) stimulated just as much muscle growth as heavy weights and lower reps (3 sets of 10 to 12 reps)did. The difference, they say, is just the speed at which the muscle contractions occur. "This is consistent with our research," says Dr. Thomas Curley, president and chief of research for the American College of Sports Medicine. "When the movement starts too fast, it can get stuck." As with everything in the weight room, the speed and timing of your reps aren't the only way to train for growth. It's also important to know your target muscle fiber. "It's the ratio of fast twitch fibers to slow twitch fibers that matter," Curley says. These fibers use energy in bursts of short exercise bursts—often in the form of short-duration sprints—to speed up the muscle fibers in their slow twitch phase. With slow-twitch fibers, which fire faster, you're going to be working a little harder for your sets and reps. But the faster the fiber, the more strength you can build without stressing it severely for too long. As a general guideline, Curley suggests getting 15 to 20 of your max reps without slowing or fatigue. "If you can do 10 to 20 with 10 minutes rest between sets," he says, "go for it." To maintain strength and build muscle mass, consider doing more sets and reps to get bigger and stronger. For example: Take a weight around the same weight as you do chest presses. Switch to a low-reps routine. Go to the gym for 10 to 12 sets on each of the next three to five muscle groups. Then switch to light weights for sets of 15 to 20 reps. Switch back when you're happy with the results. To get stronger, do more reps; for example: With a low-reps routine, start small, do a few reps in the weight room and then add weight. "If you can do 20 to 25 reps without stopping, do it; if you do 10 to 15, consider more progress," Curley says. This doesn't mean you should stop performing reps on a set and rep schedule, merely that you will have more to work with. "If your program is designed to push the limits of what your potential, and that limit becomes 20 to 35 reps, try increasing the weights," Curley says, "and if you're using a higher rep scheme, find the combination of sets and reps that gets you to 25 reps or more." If you don't feel good about the results you're Similar articles: