How Many Reps Should I Do? Many people ask this question, and there are as many answers to this question as there are people asking it. One expert will tell you one rep scheme will produce mass gains, and that no other scheme will work. The next expert will tell you that you need to do a completely different amount of reps to gain mass, and that any other amount of reps will not produce favorable results.
With so many ideas how do you know what's right? I'll give you the scientific facts, and you can decide for yourself.
Basically, different programs target different muscle types as well as different parts of the muscle. Just to keep it simple, let's say there are two types of muscle fibers, fast and slow twitch. Let's also say there are three types of rep schemes.
1. Low reps (3-5), very heavy weight (88-93% of 1RM)
2. Medium reps (6-8), moderate weight (84-88% or 1RM)
3. Many Reps (15-25), light weight (60-70% of 1RM)
The first scheme is designed to gain power. These reps should be done one after the other and explosively through the complete range of motion, without losing your form. This rep scheme will increase power with the heavy weight, low reps, and explosiveness of the lift. It's likely that you will gain strength, but not size with this rep scheme. A muscle needs a minimum of 36 seconds of continuous tension to signal the need for muscle growth. The 3-5 explosive rep scheme does not meet this requirement. This is why you can have a smaller person being able to lift much more, for only a few reps, than someone who is 50 lbs heavier. This type of lift recruits the maximum amount of fast twitch fibers.
The next program is best for building mass along with strength. The weight should be lifted slightly slower than the first example, lowering the weight in four seconds and lifting in two, which passes the 36 second test. If you are using between 84 and 88 percent of your 1 rep max you will be stimulating muscle growth for fast twitch fibers.
The last example uses slow twitch fibers, it will increase endurance and aerobic fitness and is much easier to recover from. The reason for an increase in endurance is because of a lactic acid build up in your muscles, which usually fatigues your cardiovascular system before your working muscles.
So What's the best way? They all have their place. Muscles groups are made up of both fast and slow twitch muscle fiber. Just with almost everything dealing with exercise, you need to mix it up. Your fast twitch fibers have the most potential for growth, but the body becomes used to your intensity of trying to develop fast twitch muscle. If you hit a plateau, I would suggest you go for a few weeks of rep scheme three. One other thing, make sure to use strict, correct form in your movements. Always maintain correct form. When you can't lift another rep with correct form, it's time to end the set.
One of the fundamentals for muscle building success is to have a plan from the start with different rep schemes so that you will be targeting fast and slow twitch muscles how and when you should be. - 31525
With so many ideas how do you know what's right? I'll give you the scientific facts, and you can decide for yourself.
Basically, different programs target different muscle types as well as different parts of the muscle. Just to keep it simple, let's say there are two types of muscle fibers, fast and slow twitch. Let's also say there are three types of rep schemes.
1. Low reps (3-5), very heavy weight (88-93% of 1RM)
2. Medium reps (6-8), moderate weight (84-88% or 1RM)
3. Many Reps (15-25), light weight (60-70% of 1RM)
The first scheme is designed to gain power. These reps should be done one after the other and explosively through the complete range of motion, without losing your form. This rep scheme will increase power with the heavy weight, low reps, and explosiveness of the lift. It's likely that you will gain strength, but not size with this rep scheme. A muscle needs a minimum of 36 seconds of continuous tension to signal the need for muscle growth. The 3-5 explosive rep scheme does not meet this requirement. This is why you can have a smaller person being able to lift much more, for only a few reps, than someone who is 50 lbs heavier. This type of lift recruits the maximum amount of fast twitch fibers.
The next program is best for building mass along with strength. The weight should be lifted slightly slower than the first example, lowering the weight in four seconds and lifting in two, which passes the 36 second test. If you are using between 84 and 88 percent of your 1 rep max you will be stimulating muscle growth for fast twitch fibers.
The last example uses slow twitch fibers, it will increase endurance and aerobic fitness and is much easier to recover from. The reason for an increase in endurance is because of a lactic acid build up in your muscles, which usually fatigues your cardiovascular system before your working muscles.
So What's the best way? They all have their place. Muscles groups are made up of both fast and slow twitch muscle fiber. Just with almost everything dealing with exercise, you need to mix it up. Your fast twitch fibers have the most potential for growth, but the body becomes used to your intensity of trying to develop fast twitch muscle. If you hit a plateau, I would suggest you go for a few weeks of rep scheme three. One other thing, make sure to use strict, correct form in your movements. Always maintain correct form. When you can't lift another rep with correct form, it's time to end the set.
One of the fundamentals for muscle building success is to have a plan from the start with different rep schemes so that you will be targeting fast and slow twitch muscles how and when you should be. - 31525
About the Author:
Need a little more advice on how to gain muscle fast? Then stop by Klint Newton's site where you can get your free copy of his 7 Part Muscle Building Guide so you can start to build some serious muscle.
