The present trend in bodybuilding and in many sports is to increase the amount of weight being handled. As a result, the number of repetitions have been dropping drastically and average anywhere from 5-8 RM (repetitions maximum) with up to 3-5 or more sets. The role of high repetitions has for the most part, been ignored. But doing high numbers of repetitions play a very important role not only for your development but also to help prevent injury to your joints. The Russians found this out many years ago and as a result, often do very high repetitions in the range of 50 to 100 in the training of bodybuilders weightlifters and athletes. There are several reasons for this. For example, bodybuilders use them when they desire to lose excess fat. The repetitions in this case are usually around 30 and are used mostly by beginners. The Russians also believe that the higher number of repetitions improves body contour and increase muscle tone. Higher repetitions in the range of 50 to 100 are used by when striving for maximum muscular definition. As is well-known for maximum definition, not only do you need well-developed muscles, but you must also get rid of the excess fat in the area to show the muscles. Thus, in conjunction with diet, they use higher repetitions. When done at the right time and for not too long a period, muscle mass will not be affected. The reason for this is that they are maximal sets. The stress created near the end of the prescribed set is the same as in a high intensity workout. Higher repetitions are also used when you are unable to workout at the gym, as for example, if you happen to be on a trip or go on vacation out in the country where the basic exercise equipment is not available. In this instance, the strength exercises are performed with light weights or with only your body weight, which in some cases can create heavy resistance. For example, you can do exercises such as one-legged squats, pull-ups with the Back stretch strap, push-ups on the floor, push-ups on chairs, etc. Also effective is the Total Athlete System™ (rubber tubing) with which you can exercise the entire body. In this case, the strength exercises do a fine job of developing strength and endurance, eliminating fat and shaping the muscles. It should also be noted that the higher repetitions are used a great deal by athletes involved in endurance sports. In these sports, massive muscle bulk is not needed so they do higher repetitions to keep the bulk down, but yet develop the strength of the muscle while at the same time getting rid of excess fat. Higher repetitions are also used when there are certain injuries. The higher repetitions increase the amount of blood flow into the muscles and joints which helps in their recovery. It is important to understand here that ligaments and tendons have a poor blood supply and require higher repetitions for enhancement not only of their healing but for strengthening. Do not be misled into thinking that only higher repetitions are used in training. Considerable use is made of medium weights which are about 50-75% of maximum and high resistance exercises which are in a 75-100% of maximum range. The higher repetitions are usually used more at the beginning of the training cycle and only sometimes when getting ready for competition or for the prevention of tendon injuries. See Secrets of Russian Sports Fitness and Training and back issues of the Soviet Sports Review (Fitness and Sports Review International).