Should I be doing Low reps or high reps to get leaner?

"Should I be doing Low reps or high reps to get leaner?" I was asked this morning for the Billionth time. This is a question that needs some immediate attention and I've got the answer.  There is a principle that trainers like to toss around and it's the SAID principle. This acronym stands for "Specific Adaptation to Imposed Demand" Simply put your body will adapt in a specific way based upon the demands you place upon your body. For example: If you want to be a faster runner, then you must practice running form and technique.  Similarly, performing lat pull downs does not necessarily make you great at pull-ups even though the two exercises primarily work the same muscles. Resistance training only affects the muscles of the body and does not expedite fat loss in a particular area of the body.  

Now let's examine the high rep or low rep theory in more detail.  Higher repetition ranges, which are typically performed with a lower weight, around 15-25 reps are best if you are an endurance athlete or just beginning a workout program.  Lower rep ranges, which are typically performed with heavier weight, are a great way to increase muscular strength. These rep ranges are generally 6-12 repetitions and are for anyone who wants to add lots of lean muscle.  Your body will either get good at pushing lighter weight for more reps or stronger by doing heavier weight for lower reps. When I get ready for a bodybuilding competition, my rep ranges remain around 6-8 repetitions through my "in season phase". During this phase my body fat percentage goes from 15% to around 5%.

How am I able to get so lean while performing so few reps?  The answer is Diet! Whether you perform high repetitions or low repetitions neither has a direct correlation with fat loss. Fat loss comes by your body being in a calorie deficit, which forces your body to utilize fat for energy. So, for all of those meatheads who love pounding the heavy weights in the gym, keep it up. If you are one of those people who prefer to lift lighter weights, then have at it. Just know from this day forward that getting a leaner look will not come by performing a certain number of reps but by maintain caloric deficit overtime!