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The Role of Repetitions

High intensity training (heavy weights with few repetitions) has been getting the

lion’s share of attention in the last few years. As a result, most people now

believe that you need high intensity for effective development of the muscles.

There is no questioning the fact that high intensity plays a very important role and

is needed in the total training program.

However, higher repetitions with lighter weights are also very effective and are

directly related to high intensity training. For example, executing higher numbers

of repetitions, as for example in the 50-60 range, is very effective for creating a

greater blood supply to the ligaments and tendons which is needed to make them

stronger. Note that ligaments and tendons in adults have a very poor blood

supply. Thus, they require higher repetitions to bring in a greater amount of

blood, which is the key to bringing in more nutrients for tissue strengthening and

removal of waste products. With such high repetition training, the ligaments and

tendons will receive much greater development than when doing only high

intensity training.

Doing many repetitions also plays a role in developing the neuromuscular

pathways needed in learning how to execute an exercise and in perfecting the

execution. Additional resistance should be added only if correct technique is still

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in effect. Thus, a high repetition routine with little resistance is beneficial to all

athletes but especially with youngsters and to a good extent, with seniors.

Doing high repetition routines as for example, in the 15-20 maximum repetition

(RM) range is beneficial for developing muscular strength and endurance. The

development of the endurance is usually obvious but not development of

strength. To develop strength in the 15-20 RM range, 20 repetitions must be the

maximum that you can attain. In other words, you use a weight that allows you

to do only 15-20 repetitions. You are physically not capable of going beyond 20

(or perhaps one or two more).

If you work out and adhere to this maximum repetition philosophy, you will notice

that the last 4-5 repetitions are extremely difficult. Because of the stress placed

on the muscles, you develop strength in these last few repetitions together with

muscular endurance from all the previous repetitions. When done correctly, this

range is extremely effective, but if you only go to the maximum possible for 15 to

20 repetitions. If you feel as though you could do more, then you will not get the

same strength benefits.

Thus, high repetition routines are very important and should be worked into the

total periodization scheme for the year. For more information on the benefits of

different numbers of repetitions, see Kinesiology of Exercise, Secrets of

Soviet Sports, Fitness and Training and Explosive Running..