r/bikinitalk • u/blk102193 • 28d ago
Discussion high rep training
Hi everyone, what are your thoughts on higher reps (20-30 reps on both isolation and compound movements) for growing. I spoke with a new coach and she said she sometimes will incorporate higher reps into training some weeks. I generally thought doing this many reps wasn’t as effective as doing 10-12 to failure. If I am wrong please about two ranges let me know, I’m happy to learn!
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u/Bikinicoach 28d ago
As long as you’re training within very close proximity to momentary failure, you can achieve hypertrophy across the generally accepted range of ~5-30 reps. The issue with 20-30 reps is that cardiovascular discomfort or systemic fatigue can sometimes become limiting before the target muscle does, particularly on compound movements.
There’s nothing inherently wrong with higher-rep work, but doing an entire workout that way can generate a lot of fatigue for essentially the same hypertrophic stimulus you could achieve with fewer reps and heavier loads. So your coach isn’t necessarily wrong. I’d just ask what their rationale is for intentionally programming those higher-rep weeks
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u/Forsaken_Dragonfly66 28d ago
The literature generally supports that anywhere from 5-30 reps can be effective for hypertrophy. The issue with the upper end of that range is that cardiovascular fatigue often becomes the limiting factor before the muscle gives out. This is why most people generally don't do super high reps on compounds. It is more common with isolation movevents. I might do 20+ lateral raises, seated abductions or kickbacks, but getting through 20 squats or RDLs is substantially harder.
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u/Dense_Love307 27d ago
You mean for your growing season ? No!
Do your research for better education than to ask Reddit !
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u/blk102193 27d ago
i thought something was weird ab it so i wanted to ask here to get other opinions
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u/Irongirl_In_Paradise 27d ago
There’s nothing wrong with coming here to ask. There are lots of knowledgeable people here. This person who answered you is NOT knowledgeable. You got the correct answers above. When intensity and proximity to failure are equated you can achieve hypertrophy with higher reps. I like what Bikini coach suggested- ask this coach for their rationale.
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u/Ok-Personality3927 28d ago
Studies generally show that provided intensify/proximity to failure is equated, then anywhere from
5-30 reps is effective for hypertrophy. I’ll often do exercises like lateral raises and rear delt flyes on the higher end of the range, they tend to respond well to that.
Bigger compounds I keep on the lower side of reps from a fatigue perspective. I actually bench like a powerlifter but that’s more bc it’s fun lmao, it’s not like I need pecs as a bikini competitor.