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The Role of Repetitions
High intensity training (heavy weights with few repetitions) has been getting the
lions 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..