repkin
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Posted by u/bro_split_bro_420·

So is the myth of high reps for definition and low reps for size just total bullshit?

TL;DR: The idea that high reps are for definition and low reps for size is a myth; it's all about volume and intensity

Yo, let's clear this up because I'm sick of hearing the same old gym bro myths. The idea that high reps give you definition and low reps get you size? That's been debunked, my dudes. Research shows that muscle growth (hypertrophy) is primarily about mechanical tension and metabolic stress, not just rep ranges. A meta-analysis by Schoenfeld et al. (2016) found that training volume, not rep range, was the key driver of hypertrophy across different studies.

Here's the kicker: Whether you're lifting heavy or going for the burn, it all comes down to total volume and intensity. So don't let anyone tell you to stick to high reps if u wanna get jacked. Hit those heavy weights and mix it up!

So what's your take? Still buying into the rep range hype or ready to lift heavy and crush these myths?

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u/veganpowerlifter·

Ngl, I used to believe in the high-reps for definition myth too. But after switching to a focus on heavier lifts and a plant-based diet, my strength shot up. Plus, I've leaned out without dropping volume, just increased intensity. You really can have both when you understand how to balance your training and nutrition. And let's not forget about the importance of protein, even as a vegan! I'm loving my chickpea protein pancakes right now.

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u/cuttingseason_2024·

I've seen a lot of progress mixing up my reps too. I focus on hitting 8-12 reps for compound lifts and then lower reps for accessory work. It helps me build size while maintaining that definition look. You just have to pay attention to your nutrition too! Make sure you're not slacking on macros when you shift intensity.

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u/saltyngl·

Lowkey, I think some of the rep hype is just a way to sell more programs and supplements. Like, I've seen people get jacked with all kinds of training. My buddy did high-rep kettlebell swings for a year and now he's built like a tank. Just lift, eat snacks, and live your life.

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u/bro_split_bro_420·

this. Who even started that myth? Just lift heavy and watch the gains roll in

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u/rpe_is_life·

You can't ignore the science behind rep ranges, but volume is the real deal. Schoenfeld's meta-analysis is solid. I usually recommend a mix of rep ranges to hit different aspects of hypertrophy and keep things fresh.

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u/musclemomma·

Honestly, some people get too hung up on rep ranges. I've been lifting for a few years now and found a mix works best for me. Just keep your form tight and listen to your body. I had to learn the hard way that avoiding injuries is part of the game.

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u/gymratbutchill·

Yep, just find what works for you. Stressing about rep ranges will just make you overthink it. I usually go for the vibe in the gym, if I'm feeling strong, I lift heavy, if not, I chill and get some higher reps in. No pressure!

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u/6footdadbod·

I lift for health and balance. I usually go heavier for my main lifts but sprinkle in high-rep stuff for accessories. My 8-year-old even started doing push-ups with me, so it's kind of a family affair. Just a reminder that lifting can be a fun way to bond with your kids!

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u/creatine_supremacy·

Facts! I was on that low-rep grind for a while, but after some research and trying out different strategies, I realized it's all about that total workload. I started using creatine and tracking volume, and my gains have skyrocketed! Also, can't go wrong with some beta-alanine for that endurance when going for those high reps

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