When it comes to building muscle size, one of the biggest questions I get is, "What is the best rep range for mass production?" So
many people get this wrong, and one of the main problems is the
mouth-to-mouth myth now. Been around for centuries in the gym Who coined the phrase, "You have to lift heavy to build muscle", was completely wrong. In fact, I'm not going to sit here and give you more bro-science.
Today I want to tell you the best rep range for building muscle mass. I'm not just going to sit back and give you a rep range, though. I will also tell you why the rep range I'm going to share with you is right, why it is effective and how it supported by scientific research. You will finally know how many repetitions you fill out in order to build muscle size.
I will also teach you about rep tempo and time under tension; These are often the two most overlooked aspects of building muscle. They are so overlooked in the fact that when I went to a personal trainer at my gym, and asked him the time under tension (TUT) and rep tempo, he had a big smile on his face, and was quite shocked that I even knew what those things were. Everything I'm about to teach you plays hand-in-hand, so be sure all of the information to absorb here, and take notes if necessary.
Today I want to tell you the best rep range for building muscle mass. I'm not just going to sit back and give you a rep range, though. I will also tell you why the rep range I'm going to share with you is right, why it is effective and how it supported by scientific research. You will finally know how many repetitions you fill out in order to build muscle size.
I will also teach you about rep tempo and time under tension; These are often the two most overlooked aspects of building muscle. They are so overlooked in the fact that when I went to a personal trainer at my gym, and asked him the time under tension (TUT) and rep tempo, he had a big smile on his face, and was quite shocked that I even knew what those things were. Everything I'm about to teach you plays hand-in-hand, so be sure all of the information to absorb here, and take notes if necessary.
How many reps to build muscle mass? Before I can answer this question you must first understand that there are 3 different types of muscle. You can build muscle strength, size and stamina.
Where most people are confused is the difference between muscle strength and muscle size. If you are for your strength training, you need to lift heavy with low reps. Strength training increases your muscular density (strength), without increasing the actual size of your muscles. Size training increases the size of your muscles, add some strength, but allow it to use more power in the future your body. That is, the greater you are, the more you can be sure.
The best rep range for mass production is 8 to 12 repetitions for beginners, and 6 to 12 repetitions for intermediate or advanced lifter. I know this as a surprise, but this is just based from the National Strength and Conditioning Association personal training program. If you do not believe me, feel free to get the book and check it out for yourself.
What About time under tension? Lifting in the correct rep range does you absolutely no good if you. Well not just in the right time period lift for time under tension Some of you may be wondering, "Well, what is time under tension?" Time under tension is the amount of time that you completed on 1 set of a particular exercise.
Example: If you are 12 reps of bicep curls, and you have 45 seconds to 12 repetitions of this, then your time is complete under tension would be 45 seconds. You may be asking yourself, "Why is time important known under tension, as (TUT)?
Jim Stoppani, a bodybuilder with a PhD in Exercise Physiology says that if you try to size are to build, you can create a TUT of between 40 to 60 seconds to. Anything less than 40 seconds, and you're focusing more on strength; Anything more than 60 seconds, and you're more emphasis on endurance. The fact is, if you can keep your muscles under tension between 40 to 60 seconds, the more the growth process will be stimulated.
Rep tempo is Another key to building mass Have you ever seen, lift guys with terrible form? Of course you have. The key to building mass is to follow a good rep tempo. A good rep tempo can be defined as someone who takes 2 seconds concentric (against gravity or machine) is part of the lift, making hold a 1 second isometric, and then takes 3 to 4 seconds on the eccentric (with gravity or machine ) portion of the lift.
For example, if you were bench pressing, you would stand out, drop the weight slowly to the chest in a 3 to 4 second countdown, and then press the weight back in a 2-second countdown, and repeat. Why is rep speed important?
A study at East Carolina University found done that a test group of individuals 46% more muscle built if they rep at a slower pace on the eccentric (with gravity or machine) concentrated part of the lift. In layman's terms, you actually build more muscle on the negative (eccentric) portion of the lift. Next time, when the gym, Try This.
Next time you go to the gym, reduce the amount of weight that you lift in general. Do not let your ego to you. Lower the weight, use a 8-12 or 6-12 rep range depending on how long you have to lift weights, it takes between 40 to 60 seconds to complete each set, and follow a good pace rep.
As a final tip, you can save your rep tempo from the amount of reps you do is based. If your goal is to build size, and you're lifting heavier at 6 reps for example, then your rep tempo is will be slower than someone with 12 repetitions lifting easier. Remember, for size, your muscle mass is your goal, always in the range of 40 to 60 seconds rep range covered.
I hope this clears things up. For more information, you can my article about the best rep range for size at checkout. By the way, my name is Taylor Thompson, and I'm an aspiring certified personal trainer and fitness consultant .......
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