Build Muscle Fast: The Secret to Knowing How Many Reps to Do
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.
So who is right? Many are right, and many are wrong. I will lay out 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% of 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 middle scheme is for recruiting fast twitch fiber growth which builds muscle mass as well as strength. This kind of set should be performed slower than the first set. You will lower the weight in four seconds while lifting in two. This combination of time and lifting weight within 84 and 88 percent of your 1 rep max will stimulate muscle growth.
The high rep, low weight program is meant for building endurance and burning fat and primarily targets slow twitch fibers. Your cardiovascular system actually gets tired before your muscles do because of a lactic acid build up in the muscle, this is how you burn fat instead of building muscle mass.
Now the question would be, What’s best? Well, they are all beneficial. The truth is that muscle groups are comprised of Type I and Type II, Slow and Fast twitch muscle. So just as you need to vary your diet, you need to vary your training. When thinking about training, just keep in mind that your fast twitch muscles have the more capability for growth than slow twitch, but your body adapts to heavy, fast twitch fiber stimulating exercise. When your body adapts to your training, it’s called a plateau. If you hit a plateau, you need to change your rep scheme and even your exercises for three to four weeks. Also, always strive to use proper form when you lift. Whenever you are unable to lift the weight one more time, with correct form, the set is over.
It is imperative that you start your weight training program with a well thought out plan. You need to use different rep schemes and exercises to always keep your body guessing and wanting more.
Do you have a workout plan that will really help you gain muscle fast? If you don’t, then act now to download Klint Newton’s free 7 Part Muscle Building Guide and get ready to build some serious muscle.
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Posted In: Body Building Videos
Tags: Body Building Videos, fitness, muscle, rep schemes, reps, Weight Lifting, weight training, workout, Workouts
