@trainbloom: High vs. low reps… Who wins? It turns out you can build muscle with *any* rep range (as long as you’re training close to failure) 
But, certain rep ranges will make that easier or harder to actually do Really high (15+) and really low (<5) reps rack up a LOT more fatigue, soreness, and muscle damage compared to reps closer to the middle Meaning if you only trained with high or low reps, you’d have a really hard time doing enough total work to keep making progress, and our bodies respond best to variety So I like to break it down like this: Heavy compound lifts (e.g. squat, deadlift, bench etc.): 3-5 reps (heavy weight) Secondary compounds and isolation work (e.g. leg press, lat pulldown, DB press, leg curls, arms, etc.): 5–10 reps (moderate weight) Isolation/accessory work (eg. abductions/adductions, rear delts, etc.): 10-20+ reps (lighter weights) Just don’t forget, whatever rep range you choose the weight you use should push you close to failure (the most important part) Great OG video stitched by @Tyler Research: PMID: 28834797 (Meta-analysis) PMID: 33433148 (Meta-analysis) PMID: 25853914 #FitTok #gym #reprange

Tony

Open In TikTok:

Region: US

Thursday 16 April 2026 16:08:00 GMT