Low Repetition Strength Training

As the title suggests, today I’m going to be talking about my experiences with low repetition strength training.

I love low repetition training, in fact, I love it so much I am highly considering starting powerlifting! But steady on, I can’t get too excited about it.

My sources

I have dabbled in all kinds of training in my time at the various gyms I’ve been to. I have seen many studies that just contradict each other. So I have dedicated using my body as a test subject – like many of us do.

So where should I begin with why you should choose lower rep sets over high rep sets? Well this one’s easy. Noticeable results!¬†

I couldn’t tell you the number of times I have gone back to high repetition sets and seen little¬†noticeable progress in muscle definition or my capacity when it comes to strength. In fact, I’d go as far as saying doing more repetitions stops you in your tracks.

My more recent findings

Over the past 4 weeks I have worked on higher repetition sets (15-20 reps x 3 sets) and during that time I haven’t gained much strength at all.I’m still lifting the same weights as before – granted, of course, the mere movement has given me a little extra strength.

Whilst I was strength training, I was lifting a heavier weight near enough every other week. I’m talking an extra 5kg on my bench press every other week. Or, an extra 10kg on my deadlift in the same time period.


I guess my point is, If you want to get stronger and you want to actually build muscle, you need to be doing those short explosive workouts which really do create those micro-tears in the muscles. After all, that is how muscles grow.

The burn you feel after doing high intensity and higher repetition workouts is just a buildup of lactic acid which doesn’t actually cause muscles to grow that much.

Are you a pot belly man too?

So what if you are like me and you have a beer belly that needs to go, but you also want to get strong?

Before your workout, make sure you warm up for 20 minutes doing some form of cardio. Just don’t over do it. Take it easy, save your energy for the hard part. This will burn a good few calories to help shift that belly.

Go and hit the weights, work hard and push your limits.

After you are done with the weights, go and do a bit more cardio. Personally, I aim for at least 30 minutes. More often than not, however, I end up either swimming for an hour or playing tennis for an hour.

Follow the routine above routine to get big and strong, but at the same time, lean and defined.

The mind is willing, how about the knees?

That is one of my favourite quotes. I can’t remember where it is from, but, it is awesome; because usually, the mind gives up before your body. push your body to its limit, not your mind. If you take anything away from this blog, make it that quote!

If you would like to find out more about My Workout Routine, please click on the link. Feel free to comment on this and share your thoughts!

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