💪 High Reps vs. Low Reps: The Great Debate

Happy Friday, everyone! Just a quick note: We’ll be on our holiday break for the rest of December, but we’ll be back in action on January 2!

Here’s how we’re ending the year: 

• BarBend’s editorial staff picks their favorite stories of 2023

• A breakdown of which is better for bulking and cutting: higher or lower reps

• 13 high-quality whey protein powders that support muscle growth

FEATURED 

Cream of the Crop

The team at BarBend produces a lot of content. Our news and editorial staff work tirelessly, week after week, to bring you everything from in-depth human interest stories that took months to create to breaking news and thought-provoking articles from our talented contributing writers. To celebrate everyone’s efforts, the BarBend staff selected their personal favorite stories from 2023. 

Relive the events surrounding the controversial drug-tested Mr. Olympia from 1990. Get an in-depth look at how strong Dwayne “The Rock” Johnson really is. And learn all about the story behind the ill-fated original Muscle Beach in Santa Monica, California. 

Before we ring in 2024, check out 11 stories from 2023 that will surely captivate any strength sports enthusiast.

TRAINING 

High Reps vs. Low Reps 

There’s a popular thought that low-rep training with heavy loads is optimal for muscle building, while higher reps with lighter weights are more suitable for fat loss. But is this belief accurate? Sports physiologist Dr. Mike Israetel delved into this topic on his Renaissance Periodization YouTube channel to provide some answers. 

According to Dr. Israetel, there’s no scientific evidence that supports the notion that high-weight, low-rep training is superior for muscle growth. Instead, he says that research indicates that a range of five to 30 reps can yield similar muscle responses. 

That said, specific strategies come into play when deciding between higher or lower reps during bulking or cutting phases. For instance, lifting heavier loads with lower reps can increase injury risks for lifters during a cut. Learn more about Dr. Israetel's recommendations on rep schemes in the article below.

NUTRITION

13 Best Whey Proteins of 2023

Protein is crucial for muscle repair and satiety, making it a must-have macronutrient for building mass. But there are countless whey protein options available. Our team of experts, including a registered dietitian, has tested nearly 100 protein powders to uncover the best whey products on the market to save you the confusion.

No matter your goals, chances are, there's a protein shake waiting for you to enjoy post-workout. See our comprehensive review of the top 13 whey protein supplements of 2023. We meticulously analyze the ingredients of each product and provide an in-depth examination of their advantages and disadvantages.

THE DROPSET

Superset Leg Day 

• 2013 Women’s Physique Olympia champ Dana Linn Bailey and Kristen Nun go through a leg day together. Watch how they effectively implement supersets to exhaust their lower body fully.

• 2023 Mr. Olympia bronze medalist Samson Dauda explains how he diets during a post-show rebound. See the foods that prevent him from gaining back too much weight too fast after a competition. 

• The cable crunch is an effective weight-bearing exercise for strengthening your core. Learn how to add resistance to core training to carve those abs.