Understanding Low Rep Sets: The key to targeting type II muscle fibers for maximum hypertrophy and athletic performance

Jake Hicks
Aug 7
5 min read

Yes another low rep set article because I’ve learned it takes a few different times hearing it in different ways to really grasp the idea and the benefits. There are many ways to describe how it works and why it works so I’ve got some other ways to hopefully make the low rep sets make more sense. This style of training is beneficial in so many ways and it’s worth another review on why it works. The number of reps per set isn’t the actual magic and I’ll tell you why it isn’t and what is.

When it comes to building muscle and improving athletic performance, the conversation often turns to rep ranges and training styles. One topic that sparks a lot of debate and confusion is the use of low rep sets. Let’s dive into why low rep sets matter—not just because of the reps themselves, but because of what they represent in terms of muscle fiber recruitment and training intensity.

Why Low Rep Sets Are More Than Just Numbers

At the core, low rep sets are not valuable simply because they are low reps. The real reason they work is tied to targeting type II muscle fibers, which are larger, stronger, and have a greater potential for growth. To stimulate these fibers effectively, you need to produce high output during your lifts.

Type II muscle fibers respond best to intense, powerful efforts. This means that the goal isn’t just to complete a set of low reps, the number of reps is not enough, but to push as hard as possible on each rep to maximize recruitment of these fibers. Without the intent and understanding of how you recruit type II fibers, the literal low number of reps isn't gonna cut it.

High Output vs. Low Input Training Methods

Many traditional bodybuilding exercises—such as bicep curls, tricep extensions, and most machine or cable work—are often low input. What does that mean? It means the lifter is typically controlling the tempo to maintain time under tension, not necessarily exerting maximum force or speed. While this approach can be beneficial for hypertrophy to an extent, it may limit the recruitment of type two fibers because the output isn’t high enough.

In contrast, compound lifts like dumbbell rows, pull-ups, bench presses, squats, and deadlifts allow you to push heavier loads with intent, producing the kind of high output necessary to activate these powerful muscle fibers. These movements are ideal for athletes or anyone looking to build functional, strong muscle mass.

The Role of Load, Speed, and Intent in Hypertrophy

It’s important to understand the relationship between load, bar speed, and intent. You can recruit type two fibers with lighter weights moved explosively—say, 50% of your one-rep max moved as fast as possible. However, when the bar moves too fast, there isn’t enough tension or time under load to maximize hypertrophy.

That’s why increasing the load is crucial. Heavier weights (generally above 80% of your one-rep max) will organically slow down the bar just enough to maintain tension while still allowing you to exert maximal force on every rep. This balance creates the perfect environment for muscle growth: high output paired with sufficient time under tension.

Why Low Rep Sets Are Effective for Muscle Growth and Athletic Function

When you increase the load and focus on high output, the natural consequence is that you perform fewer reps per set—typically low rep sets. This isn’t a limitation but an advantage. Instead of doing 3 sets of 10 reps where only the last few reps approach failure and activate type II fibers, you can do multiple sets of 3 reps where every single rep is performed near failure AND max effort and high output.

This approach maximizes the quality of reps, not just quantity. It’s a more efficient way to train, especially for athletes who need to develop explosive strength and power rather than just muscle size.

The Athlete’s Perspective: Functional Size Over “Bodybuilder Size”

Many athletes worry about getting “too big” from weight training, but the issue isn’t size itself—it’s how that size is developed. Building muscle through low output, slow tempo exercises like curls and lateral raises may increase muscle size, but it doesn’t necessarily translate to improved athletic performance.

Conversely, training with high output methods that recruit type II fibers and focus on compound lifts builds functional muscle that supports speed, power, and sport-specific demands. This kind of muscle growth is more valuable for athletes in baseball, football, sprinting, or any sport that requires explosive movements.

Practical Recommendations for Training

Prioritize compound lifts such as bench press, squat, deadlift, pull-ups, and rows for your main training.
Use heavier loads (above 80% of your one-rep max) to allow for slower bar speeds and maintain tension conducive to hypertrophy.
Focus on high output efforts on every rep, aiming to push as hard as possible rather than just controlling the weight slowly.
Incorporate low rep sets (e.g., 10 sets of 3 reps) to ensure every rep is meaningful and near maximal effort.
Reserve traditional bodybuilding isolation exercises for a small percentage (10-15%) of your training, as accessory work.
Maintain a balance between intent, intensity, and volume to optimize muscle recruitment and growth.

Conclusion: The Mindset Behind Low Rep Training

Low rep sets work because they align training with the biology of muscle fibers and the demands of high output performance. It’s not just about doing fewer reps per set—it’s about training smarter to recruit the right muscle fibers through heavier loads and maximal effort.

This approach has been a cornerstone of my training philosophy since 2013, and through years of experience coaching others, I’ve seen how powerful it can be for both hypertrophy and athletic function. If you want to build strong, functional muscle that performs under pressure, focusing on high output, heavy compound lifts with low rep sets is the way to go.

Remember, the goal is to build muscle that works for you—not just muscle that looks good on paper. Train with intent, push your limits, and watch your strength and size grow in a way that truly matters.

My low rep set programs have always been very popular. Super Sets is the more advanced version. Swole Method is set up as an intro to low rep sets and more suitable for more people interested in trying this training style. You can sign up for the app version for Super Sets OR I do have 18 weeks of Super Sets for sale in PDF version. Super Sets on the app comes with a free 10 day trial. CLICK HERE to start the free trial, after your trial it's only $39 per month. The PDF options are broken into two 9 week programs Super Sets 1.0 CLICK HERE to buy, Super Sets 2.0 CLICK HERE to buy or by them both CLICK HERE for a discounted rate. When you do the math the PDFs cost the same as the app version. The app version has YEARS of programming. To start a free 7 day trial of Swole Method CLICK HERE. After the trial it's the same price $39 per month. The PDF Version of Swole Method is cheaper because I made it with a little less coaching notes. There are still a lot of coaching notes but the app offers more insights. To buy 9 weeks of Swole Method PDF currently on sale for $18 CLICK HERE.