What is High Rep Training
High rep training refers to a style of strength training where exercises are performed with a higher number of repetitions per set, typically 12 reps or more; as opposed to low rep training that typically involves rep ranges of 5 or fewer.
High-repetition (high-rep) training is effective in building muscle hypertrophy and muscle endurance, improving technique and is often considered less debilitating on the body compared to low-repetition (low-rep) heavy lifting.
Hypertrophy
While lower rep ranges are often associated with maximal strength gains, higher reps can also lead to muscle hypertrophy (growth/muscle size) due to increased time under tension and metabolic stress.
Technique Improvement
Performing more reps can help individuals refine their form and technique without the risk of injury.
Lower Absolute Load
High-rep training involves using lower loads. This means that the stress on the joints, tendons, and ligaments is reduced compared to lifting very heavy weights for a few reps. Lower loads can decrease the risk of acute injuries and chronic overuse injuries.
Muscle Endurance vs. Max Strength
High-rep training focuses more on building muscular endurance rather than maximal strength. This type of training can promote better recovery and less overall fatigue.
Enhanced Blood Flow
Higher repetitions can lead to increased blood flow to the muscles, which helps deliver nutrients and oxygen while clearing metabolic waste products. This can aid in recovery and reduce soreness.
Gradual Progression
High-rep training can facilitate a more gradual progression in strength and endurance. This can lead to fewer peaks and valleys in performance compared to the more aggressive approach of low-rep heavy lifting.
Increased Metabolic Stress
High-rep training is effective for creating metabolic stress (the "burn" feeling), which can stimulate hypertrophy (muscle growth) without the same level of mechanical tension that comes from heavy lifting. This can lead to muscle gains while minimizing fatigue.
Surge is considered a high rep strength training program because it uses compound sets (2 or more exercises designed to work the same muscle group performed back to back with little to no rest in between) with reps counts of 4 -16 for each exercise. This type of programming isolates muscles and increases time under tension to change the shape of your body and prevent injury.
Try a Surge Fit or Surge Strength class today to see and feel the difference in your body. Find a class at www.surge-fit.com/find-a-class.
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