What is the purpose high rep training?

[NYmets10]

I am just curious of the real purpose behind doing high rep training? If lifting heavy weight for fewer reps promotes more muscle growth then why do people waste their time doing 3 sets of 15-20 reps over and over again. I incorporate high rep training for one full week in order to deload from 4-5 weeks of heavy lifting. I know most people are under the impression that this type of training is done to get "tone" or "cut" but we all know that this is complete bulls***. So tell me, is there more benefits to high rep training other than for deloading purposes or shocking the body to a different type of training?

[braden101]

Some people actually respond better to the high reps.

Muscles that are predominantly slow twitch seem to respond better to hgh reps, in most cases, abs, calves etc.

Great for endurance and conditioning.

The flush of lactic acid in your muscles promotes tendon and ligament repair and growth.

People looking for a bit of cardio can raise there heart rate alot mroe effeciently with higher reps.

[strokercrate]

People looking for a bit of cardio can raise there heart rate alot mroe effeciently with higher reps.

I agree with everything but this. caloric burn off takes place by muscular contraction. The more you contract and the more fibers you force to activate in a single rep the faster the heart rate gets the harder you breath and the more energy you expend. Thus burning more calories. Example. Do 3x5 barbell curls as heavy as you can. test your breathing and heart rate even with a good 2.5 3 minute rest between sets. Now do 3x15-20 light rep burns doing 45 seconds to 1 minute rest between. test heart rate and breathing. It will be greater on the heavier weight meaning added caloric burn. The only reason light rep lifters tend to be more cut then heavy weight lifters "unless they are in cutting phase" Is heavy weight lifters eat more to counter act the calorie burn where as light lifters eat a calorie deficient. If one lifted heavy and ate a calorie deficient diet he would lose weight much faster but would gain almost none of the strength and hypertrophy benefits

[NYmets10]

thanks for your input guys, my goals are for strength and size so i will continue to use heavy weight and low reps for most of my exercises and incorporate high rep training at certain times.