Which repetition range causes the most fatigue?

High load, low rep squats fatigue you more than lower load, high rep sets. Everyone knows that.

But is it actually true?

I’ve got a surprise for you: research shows that in trained men, squatting 8 sets of 10 reps with just 70% of 1-rep max caused more than 2 times the fatigue as 8 sets of 3 reps with a scary 90% of 1-rep max.

Seems counter-intuitive?

Just think about it: after all these sets with high-load 180 lbs squats (90%), you may still be able to do 160 lbs squats.

However, after 8 sets of 140 lbs squats (70%), you will probably not be able to do one 160 lbs squat.

Just goes to show: light weights done for high reps are going to need a lot more recovery.

If you’re burnt out, you’re better off doing high-loads for lower reps than low-loads for higher reps.

Study: Bartolomei et al (2018): Comparison of the recovery response from high-intensity
and high-volume resistance exercise in trained men.

 

Go to infographic overview

2019-03-06T10:23:16+00:00February 14th, 2019|0 Comments

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