The never ending debate…which burns more fat, high reps vs low reps

How many reps in a set do I perform to achieve the look I want?

How much weight do I lift?

I don’t want to lift heavy because I don’t want to get big and bulky.

High reps will “tone” my muscles right?

Why do I have to lift weight for high reps if I just want to get strong and put on size?

All of these questions or statements are a constant with everyone and anyone that works out. Every technique, program, or rep scheme has a specific purpose and a time and place for it to be implemented and used.

We are going to take a little more of a detailed look at muscles, muscle fiber types, fiber type purposes, and how each type of exercise or activity affects or targets the muscle and muscle fiber types during exercise.

Muscles consist of two fiber types; slow twitch (type 1) and fast twitch (type 2). Both fiber types typically create just about the same amount of force with each contraction. However, they each have their own purpose and are only utilized at appropriate times.

Slow twitch or type 1 fibers use oxygen to generate more fuel to supply continual muscle contractions that may last an extended period. They can be activated and sustain for a long duration of time before fatigue starts to set in which is why they are mainly found being used for any endurance activity (i.e. running, cycling, etc.).

Fast twitch or type 2 fibers use anaerobic glycolysis to create fuel to supply the muscle and are better known to create short bursts of strength or speed but tend to fatigue quickly. These fiber types get their name because they are able to fire more rapidly and are mainly found to be activated during activities that require explosiveness such as sprinting, power lifting, etc.

It is theorized that the fiber type found in muscle may change in time from “slow” to “fast” or “fast” to “slow” depending on the type of training or exercise stimuli. However, this has no strong evidence behind it and is still currently being researched and studied.

So how do muscle fiber types and the type of exercise you choose affect the “look” you are trying to get your body to reflect? Derek Kuryliw says it best in his article “Resistance Training VS Cardio.”  https://derekkuryliw.com/resistance-training-vs-cardio-burn-more-fat/

Your body is a science people; once you learn it and understand it you can then begin to manipulate it.

To demand the most of your body, you must know your body!

In Fitness and Health,

Richard Berrian
LiveFit Head Trainer
#gunslikerich

Try your 1st 2 weeks of UNLIMITED bootcamp sessions for only $1 and work directly with Derek and I every day to achieve the best body of your life! Get registered in under 2 minutes here ——> www.NewPortRicheyBootcamps.com