We therefore recommend that preadolescents typically train with higher repetition ranges (e.g., 10 to 15 reps/set), as this protocol appears to be more productive for strength development and more conservative with respect to injury prevention.
Genetics generally determines whether you have low muscle endurance (more fast-twitch fibers), high muscle endurance (more slow-twitch fibers), or moderate endurance muscles (even mix of fast-twitch and slow-twitch fibers). Moderate endurance muscles respond well to a fairly wide range of repetitions (e.g., 5 to 15 reps), low endurance muscles respond better to fewer repetitions (e.g., 3 to 7 reps), and high endurance muscles respond better to higher repetitions (e.g., 13 to 17 reps).
Most adults have moderate endurance muscles that increase strength equally well from 5 to 15 repetition training, as long as they experience temporary muscle fatigue within the anaerobic energy system (approximately 20 to 90 seconds). One study found no differences in strength development from 4-repetition training and 10-repetition training, and another study showed similar strength gains from 7-repetition training and 14-repetition training.
Research indicates that children, unlike adults, respond more favorably to higher repetition training (13 to 15 reps) than to lower repetition training (6 to 8 reps).
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