If you're wondering how to build muscle quickly you are in the right place. Today we are going to answer one of the most asked questions in the gym: How many reps should you do when you are trying to build size and strength?
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
The reason most men get a bit lost with fitness is they're training for two different goals simultaneously. Whereas the majority of girls just want to shed fat, guys want to build while losing unwanted fat.
In order to get the right kind of results from your workouts, however, you need to know how to force your muscles to do what you want them to do. It will not grow by itself and this is where so many people go wrong. They don't force progress, but we'll go into that a little bit later.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Hypertrophy.
* The endurance zone.
Given that you want size and strength you should be trying to hit your hypertrophy zone. This means you should be aiming towards the eight to twelve rep range. This will ensure you fall within the correct zone for building a more powerful physique.
If you were to continue pushing you reps, say, into the 15-20 zone, you would find yourself in the muscular endurance category. This would help you to tone up and really build up the stamina of whichever muscle you were training but it wouldn't work as effectively as the hypertrophy zone if your goal is pure size.
The next time you visit your local gym or fitness center take a quick look around. You will notice that not many people are training with a specific goal in mind, despite the fact that if you ask them what they want to achieve they will be able to tell you straight away.
So you now know that the rules with weights have nothing to do with the popular gym mythologies out there. You know the ones we're talking about, right? Things such as 'high reps are just for women'. High reps are for those looking to build muscular endurance, regardless of your sex.
Before we end today's class we also want to bring your attention to a second fact. This fact is the single most important aspect of your training, without it you won't get anywhere. We are talking, of course, about steady progression. Resistance training is something which your body is built to adapt to and, as we pointed out earlier, you will need to progressively challenge yourself more in order to keep forcing results from it.
To force this change you need to consistently progress and one effective way to do that is using the 8-12 rep range. The moment you are able to perform twelve repetitions with a weight you should increase the resistance and use the system again.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
The reason most men get a bit lost with fitness is they're training for two different goals simultaneously. Whereas the majority of girls just want to shed fat, guys want to build while losing unwanted fat.
In order to get the right kind of results from your workouts, however, you need to know how to force your muscles to do what you want them to do. It will not grow by itself and this is where so many people go wrong. They don't force progress, but we'll go into that a little bit later.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Hypertrophy.
* The endurance zone.
Given that you want size and strength you should be trying to hit your hypertrophy zone. This means you should be aiming towards the eight to twelve rep range. This will ensure you fall within the correct zone for building a more powerful physique.
If you were to continue pushing you reps, say, into the 15-20 zone, you would find yourself in the muscular endurance category. This would help you to tone up and really build up the stamina of whichever muscle you were training but it wouldn't work as effectively as the hypertrophy zone if your goal is pure size.
The next time you visit your local gym or fitness center take a quick look around. You will notice that not many people are training with a specific goal in mind, despite the fact that if you ask them what they want to achieve they will be able to tell you straight away.
So you now know that the rules with weights have nothing to do with the popular gym mythologies out there. You know the ones we're talking about, right? Things such as 'high reps are just for women'. High reps are for those looking to build muscular endurance, regardless of your sex.
Before we end today's class we also want to bring your attention to a second fact. This fact is the single most important aspect of your training, without it you won't get anywhere. We are talking, of course, about steady progression. Resistance training is something which your body is built to adapt to and, as we pointed out earlier, you will need to progressively challenge yourself more in order to keep forcing results from it.
To force this change you need to consistently progress and one effective way to do that is using the 8-12 rep range. The moment you are able to perform twelve repetitions with a weight you should increase the resistance and use the system again.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
About the Author:
Publisher: Russ Howe PTI is the UK's most subscribed Personal Trainer. Discover how to build muscle with our free video guide teaching the five principles to a more muscular body.
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