High or Low Reps?

With Intensity X3 P90X fitness classes, you have the option of manipulating resistance in order to achieve your specific training goal. This ability allows the customization of the program and in essence allow Muscle Confusion to take its course. Variety is what challenges the muscles and demands they adapt to the stress placed upon them. Development such as growth, endurance and overall performance results with consistent training. How does the weight truly effect your muscle progress? How do you know what weight to use to properly "bring it"? Keep reading, and let your mind grow...

Perhaps the most important principle to look at here is that of failure. When training to failure, you are maximizing the muscle's output for that specific amount of resistance (the weight, band, etc used). The quantity of the repetitions that are used to reach this failure point is important and is the factor we need to look at in combination with your weight selection. If you are using a weight that only allows you to obtain 8-12 repetitions, you are performing more of a strength set that will lead to more increases in the SIZE of the muscle fiber. The technical name for this is hypertrophy. Think of each muscle fiber as a straw. Keeping your failure range to 8-12 will increase the area of that straw making the "hole" larger. Increasing the size of each muscle fiber in an entire muscle will make it look larger overall and lead you to buying bigger shirts :)

Flip the coin and select a weight that you are able to perform 20 repetitions, and not a single rep more. This higher range is more of an endurance effect, increasing elements in the muscle tissue such as mitochondrial density (an organelle in the cells that helps utilize oxygen). A better training style for endurance athletes and those looking for less bulk, high repetitions increases blood flow to muscles, demanding construction of more capillaries to handle the increased fluid volume. 

So which is better?

NEITHER!

Both styles of training have their place in P90X, and should be a vital part of your regimen. Here at Intensity X3 we utilize both methods of training to fully develop the muscles and give our team members a well-rounded physique, ready for whatever comes their way. Focusing only on one style of training limits the body's progress, leads to training plateaus, and could even result in injury and/or involution (decreased performance). P90X is specifically designed to utilize these styles of exercise to maximize your potential, limit your injury risk, and avoid "deadly" plateaus that waste your time and inhibit your progress. So get to it, mix it up, and bring your best to the weights... They are waiting for you!