Pump Up Your Fitness Career: Dominate the ISSA Trainer Exam 2025 – Train Like a Pro!

High repetition resistance training is characterized by lower weight loads and higher repetition schemes, typically around 12 or more repetitions per set. One of the primary effects of this training style is that it promotes muscular endurance rather than significant hypertrophy.

Type II muscle fibers, which are primarily responsible for explosive strength and power, respond best to lower repetition, higher weight training. When engaging in high repetition training, the stimulus is not as conducive to inducing the hypertrophy of these muscle fibers. Instead, this approach tends to focus more on the endurance capabilities of the muscles, which is more of a characteristic associated with type I fibers, known for their endurance.

Thus, high repetition resistance training tends to limit the potential for hypertrophy of type II muscle fibers. This defines the unique adaptation that occurs with this type of training, making it distinct from other resistance training methodologies focused on strength and size.