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Which Is More Important to Build Strength, High Weight or High Reps?

Which Is More Important to Build Strength, High Weight or High Reps?

It’s a gym argument that’s as old as gyms themselves. Which is the superior fitness training routine: high weight or high reps? Should you perform sets that consist of a relative few reps of high weight, or a greater amount of reps with a smaller amount of weight?

There’s been surprisingly little scientific study of this nature, which is part of the reason why the argument has raged on for so long! Many people end up picking a side in this debate based solely on the gym that they happen to go to, or the fitness guru that they happen to trust.

This article will examine the scientific studies that are available and try to get a better sense of which resistance training method is best for building muscle strength.

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    The Anecdotal Evidence

    There is some non-scientific (yet reliably repeatable) anecdotal evidence to be found in the results of another great gym debate: bodybuilding versus powerlifting or Olympic lifting.

    In general, people undergo bodybuilding programs to focus on aesthetics rather than raw strength. They’re looking to plump up the volume of the muscle cells as much as possible to create the most admirable physique possible. Though Olympic lifters also tend to have fairly impressive physiques, they are generally more wiry and have less overall muscle bulk than top-class bodybuilders. However, they’re also usually stronger and able to lift more raw weight.

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    Powerlifters also similarly focus on strength but tend to have larger physiques with more body fat. Both powerlift and Olympic lift training tend to focus on more repetitions at lower weight, while competitive bodybuilding stresses fewer reps that are generally done at the highest weight the muscles can handle.

    So at first glance, it would appear that Olympic lifting or powerlifting would clearly be better if you’re concerned only with building strength. In general, Olympic lift training is more limited in scope and involves much more complicated motions, however. And while powerlifting training engages all the major muscle groups, the squat and deadlift may also not be possible with many types of injuries. It’s very difficult to adapt these motions if you can’t perform them due to an injury, and they also require a lot of practice to perform correctly even if you’re fully healthy. So these circumstances may take that off the table as an option.

    But can the general concept of lower weight at more reps be carried over to other, more basic types of resistance exercises?

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    The Schoenfeld Studies

    The best direct studies of this idea to date come to us from research teams led by Dr. Brad Schoenfeld and were published in the Journal of Strength and Conditioning Research in 2014 and 2015.

    The first study assigned a group of 17 young men to one of two groups performing a biceps curl: three sets of 10 reps, or seven sets of three reps. After eight weeks of training, there was no significant difference in the muscle size gains of the two groups. The group that performed seven sets saw significant gains in the amount of weight that they could bench press and squat, however.

    The second study helped to confirm these results. This time out, 18 young men who were already regular weightlifters performed either 25 to 35 reps of low-load exercise or 8 to 12 reps of high-load exercise. The seven exercises included in the study employed all of the major muscle groups. After eight weeks, there was once again no significant difference in size, but this time, the high load group saw the greater increases in ability to squat and bench press for one rep. The low load group saw by far the greatest increases in muscular endurance when performing squats and bench presses to failure, however.

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      The Fink Study

      An even more recent study muddies the waters further. In this one, 21 non-weight-trained participants were similarly broken up between high load, low load and mixed load groups. They performed preacher curls with the left arm only, keeping the right arm dormant as a control. After eight weeks, there was little difference in muscle size, but the high load group saw significant improvements in strength over the other groups.

      Training To Failure

      The body of work thus far seems to indicate that high load work is actually superior for building muscular strength, but low load work may be superior for muscular endurance. With only a handful of studies of consequence at present, the scientific waters are definitely still muddied on this issue.

      But one thing is consistent within all of these studies: training to failure is absolutely key for both size and strength gains. Whatever exercise program you choose to build (or rebuild) your muscles, it’s important that your reps leave you unable to perform any further work without rest.

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      Last Updated on March 3, 2021

      9 Meal Planning Apps That Will Help You Eat Healthier

      9 Meal Planning Apps That Will Help You Eat Healthier

      Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

      Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

      1. Pepperplate

         

        Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

        It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

        Price: Free

        Get the app here:Android

        2. Paprika

        Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

           

          Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

          This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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          Price: $4.99

          Get the app here: iOSAndroid

          3. Ziplist

          ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

             

            Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

            The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

            Price: Free

            Get the app here: iOS, Android

            4. AllRecipes Dinner Spinner

            Allrecipes Dinner Spinner App Review - Appedus App Review

              Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

              Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

              Price: Free

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              Get the app here: iOS, Android

              5. MealBoard

              The Best Meal-Planning Apps for 2021 | Digital Trends

                 

                After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                Price: $2.99

                Get the app hereiOS

                6. Love Food Hate Waste

                Best eco-friendly apps to go green in 2018

                   

                  Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                  All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                  Price: Free

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                  Get the app here: iOS, Android

                  7. Menu Planner

                     

                     

                    Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                    The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                    Price: $2.99

                    Get the app here: iOS

                    8. Cook Smarts

                    Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                       

                       

                       

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                      Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                      Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                      Price: $21 / 3 months

                      Get the app here: Website

                      9. Evernote Food

                      Screen Shot 2014-05-27 at 4.56.10 PM

                        Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                        Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                        Price: Free

                        Get the app hereiOS, Android

                        Final Thoughts

                        If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                        More on Meal Planning

                        Featured photo credit: Edgar Castrejon via unsplash.com

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