The power of faster reps

The latest science says that this simple shift – speeding the pace of your sets – accelerates your strength gains. Here’s exactly how to tap the effect.

TEXT ALYSSA SPARACINO

GET REVVED Much has been made of the advantages of doing high-intensity intervals versus steady cardio, but new research has found a similar boost applies to strength training. In a study from the American Council on Exercise, exercisers who did five-rep sets quickly with shorter rest in between (called HIIT style) got the same or better results in muscle fitness compared with those who did traditional moderate-intensity strength sets – even though the latter group was doing more reps for twice as long (45 minutes versus 20). “The HIIT workout was better at providing that necessary stimulus to the muscles to have a more favourable training adaptation,” says lead researcher Lance Dalleck. In other words, HIIT netted a slightly better strength boost in half the weekly time commitment. The fact that the…

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Shape Singapore (Digital) - 1 Issue, May 2019

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