Posted by u/macro_maxxer·11 days ago·Hot Take

Is the myth that high reps = definition and low reps = size actually true?

TL;DR: High reps for definition and low reps for size is a myth; volume is the key driver of hypertrophy.

I've been tracking macros for 4 years and I keep hearing this idea that high reps build definition while low reps lead to size. But is there any solid evidence to back this up? A 2016 meta-analysis by Schoenfeld et al. found that hypertrophy is primarily driven by volume, not rep range. Both high and low rep ranges can lead to muscle growth as long as you hit the necessary volume! Anyone else find this myth frustrating? What do the data say?

6 comments

Comments

u/macro_maxxer·10 days ago

Yeah, this myth is pretty annoying. The volume you hit is what matters most, regardless of rep range. If you're hitting your total volume for the week, you can grow muscle with both high and low reps

u/recipequeen44·11 days ago

I used to think that higher reps would just get me toned, but after switching up my routine to include heavier lifts, I noticed serious changes in my muscle shape and size. It's not just about the number of reps! I remember one time I swapped my usual 15-rep sets for 6-8 reps with more weight, and I could see definition in my arms that I hadn't noticed before. Have you tried varying your rep ranges?

u/saltyngl·11 days ago

Ngl, this whole high-rep equals definition thing is a total cope. I used to buy into it, but then I realized, like, my biceps weren't growing at all. I just needed to lift heavier! Now my arms look swole. If u ain't pushing weight, don't expect gains, ya feel?

u/cuttingseason_2024·11 days ago

Facts! I've been lifting for a few years now, and I've seen better results from mixing it up. Doing heavy sets for strength, then switching to higher reps for endurance and burn really works for me. It might take some trial and error, but you'll figure out what your body needs. Don't be afraid to push your limits!

u/rpe_is_life·10 days ago

Great question! The Schoenfeld meta-analysis you mentioned is spot on. It emphasizes that overall volume trumps the specifics of rep ranges when it comes to hypertrophy. I personally cycle through various rep ranges to keep my muscles guessing, plus it helps prevent plateaus. Experiment and find out what your body responds to best

u/spoonie_lifter·10 days ago

i totally get where you're coming from. As someone who's dealt with chronic illness, I've had to adjust my training a lot. I found that incorporating both rep ranges helps me manage fatigue while still getting the muscle engagement I need. It's all about finding what works for your body. Progress is progress, even if it looks different for everyone!