Who should use Low Rep Hypertrophy Sets??
- Jake Hicks
- 15 hours ago
- 5 min read
What low rep hypertrophy sets are (and how they differ)
Before we start, low rep hypertrophy sets are for compound exercises only. I wouldn't advise doing them for single joint exercises like bicep curls
Also, you can watch my video on this topic on YouTube, CLICK HERE
Low rep hypertrophy sets flip the traditional bodybuilding prescription on its head. Instead of 1-3 sets of 8-12 reps, you do 8-12 sets of 1-3 reps. The total number of reps is the same, but you're lifting MUCH heavier weight and the focus shifts to producing maximal force (great of motor recruitment and mechanical tension).
The main tradeoffs: you dramatically increase mechanical tension while reducing metabolic fatigue. That combination makes low rep hypertrophy sets an efficient way to drive growth and strength by pushing heavier loads per rep, not by dragging out longer set durations and relying on fatigue to get to those harder to reach high threshold motor units.
Who benefits most
This style is not for everyone. For most lifters, traditional moderate-rep work is perfectly effective. It's always going to depend on your goals. But if your goal is to get as big as you naturally can, low reps is for you. Low rep hypertrophy sets excel for people who need new on MORE stimulus or want muscle that can be applied to performance. Here are the groups that get the most from them.
Athletes and sport-focused lifters
If you want muscle that transfers to sport, prioritize high outputs and compound lifts: squat, bench press, deadlift, overhead press, rows, and pull-ups. Low rep sets force you to produce as much force as possible on every rep, which builds the kind of strength, targets your bigger and strong muscle fibers and adds the power athletes need.
Low rep sets or 1-3 are the sprinting of the weight room. Sets of 8 to 12 are the jogging.
It's all about outputs. Sprinting is a high output activity. Each step you are pushing as hard and fast as possible. That is exactly what you're doing with low rep sets. Pushing each rep as hard and fast as possible. Jogging however is the opposite where you are controlling the pace and purposely not producing your max outputs. Which is also what you're doing with sets of 8-12 reps. If you are using 8-12 reps you are likely trying to keep the bar moving at the right tempo or pace, just like jogging.
For any of these demographics I will mention, all of them want to be able to perform athletically. Low outputs are not only limiting muscle growth, but they are limiting your ability to move and perform.
Powerlifters
Powerlifters live on the intensity side of the spectrum. Low rep hypertrophy sets are an excellent way to increase the number of heavy repetitions you perform, which feeds into a higher one rep max. Use them to accumulate quality heavy reps (with excellent technique) while also managing volume across a training block. I like to drive up a powerlifters max strength but also I want their strength and power endurance to increase and you do that with low rep set days. On these days they are literally lifting 15-25x their max strength. That type of volume is a massive stimulus that can help drive up 1 rep maxes over time.
Power builders
If you want both size and performance, low rep sets help build functional muscle that moves and produces force. Power builders tend to blend heavy compound work with targeted hypertrophy accessories, and low rep hypertrophy sets sit right in that sweet spot.
Bodybuilders (especially in the off-season)
I get the most push back from bodybuilders. Never a very intelligent experience but I'll often get call names and field a lot of emotional reactions. Remember this, the biggest and baddest bodybuilder of all time was also notorious for lifting the heaviest weight. Probably should think about that. Also have you ever seen a natural mass monster?? So how could you be so closed off from an alternative idea especially one that has so much logic?? Natural bodybuilders often need creative ways to drive progressive overload. Heavy, low-rep work increases mechanical tension and can be very effective for gaining size when programmed intelligently during off-season phases.
Expect some pushback from those who favor high-rep, pump-focused training. Heavy training is not a silver bullet, but the biggest, strongest physiques usually include a hefty dose of heavy compound work.
Many people, bodybuilders included, can reach a point where they think they've reached their limit. If that's you, trust me these low rep set workouts will open your eyes to what exactly is possible.
For me, I started creating and exploring these methods because I wanted to look and perform a certain way, without taking a certain something. After training this way for over 10 years I feel completely validated and that's one reason I continue to share these ideas and my methods for application.
Advanced recreational lifters
Lifters who have been training for years and feel stuck can get a lot from this approach. It’s novel, fun, and—you’ll often hear—feels powerful. Many people report hitting unexpected PRs and a renewed sense of progress when they first try it.
Both men and women
This style works for everyone. Women often respond particularly well to total volume—pounds moved over time—so low rep blocks can produce strong results for female lifters as well. The key is matching the program to experience level and recovery capacity. There are many different exercises and exercise variations to apply this to and as a coach that is one of my main jobs. Matching appropriate exercises to improve on weak parts and paring that with sound and appropriate numbers.
When to avoid low rep hypertrophy sets
You're a true beginner with limited technique. Learn movement patterns with lighter loads first.
You're in a high-stress life phase with poor recovery—sleep, nutrition, or time for training is inconsistent. This would be a tissue tolerance disaster.
Your goals are more endurance based or you don't want to add a lot of muscle.
Final takeaways
Low rep hypertrophy sets are a powerful tool when used deliberately. They increase mechanical tension, deliver efficient progressive overload, and build muscle that is functional and transferable to sport and strength goals. They are especially useful for athletes, powerlifters, power builders, advanced lifters, and many bodybuilders.
There are TWO very important concepts to understand using these methods. I myself have a very unique approach. The first thing to understand is HOW MUCH WEIGHT TO USE. CLICK HERE to see my take on this topic. The other common question that you need to understand is HOW MUCH REST TO TAKE between sets. CLICK HERE to read about that.
If you are curious to try a low-rep hypertrophy sets, get in touch with me and let's get big! You can also buy one of my low rep set programs below. Super Sets is a more advanced program, Swole Method is intended to be more entry level.