High Reps vs Low Reps for Gaining Muscle With Hugo & Rodzilla
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It is best to use both high reps and low reps in order to build muscle optimally. So basically you use periodization in which should do loading phases (3-4 weeks) in which you do higher reps (10-15 reps…sometimes going as high as 20-30 reps). Research indicates that you do get hypertrophy even at the higher rep ranges. And then you should do a Growth Phase in which you cut down on the volume (limiting sets to 10 total per body part; example: 4 sets of exercise #1 and then 3 sets for exercises #2 and #3) and then in terms of reps 5-8 reps.
Keep in mind that you need to change your routines in order to keep the results coming. By following periodization principles, you will be able to avoid over training. Try to finish your workouts within 60 minutes in order to keep your testosterone levels high and cortisol levels low. That, combined with proper form and muscle tension will give you the best results possible.