The Perfect Rep Range For Building Muscle
No matter what you read or who you talk to, everyone has their own opinion of
what the "perfect" rep range should be to allow for maximum muscle
stimulation and growth. In this article I’m going to clear up the confusion
once and for all and teach you the truth about choosing the most effective rep
range for optimal muscle-building results.
Sets that utilize heavy weight and low reps are without a doubt the most effective
means of stimulating muscle growth. For every set you perform in the gym, you
should utilize a rep range of 5 to 7. This means that for every set you perform,
the weight should be light enough that you can complete 5 reps in good form,
but heavy enough that you cannot complete more than 7. What's so special about
5 to 7, you ask? Well…
1) Each set will only last between 20-30 seconds.
Maximizing your muscle gains is all about intensity and efficiency. By utilizing
a lower rep range, your sets will only last a short period of time, allowing
you to generate 100% mental focus and effort. Training with 100% intensity is
critical to stimulating muscle growth and it is much easier to maintain this
level of effort for shorter periods of time. You will not have to psyche yourself
up for marathon sets lasting minutes on end, but rather for a short burst of
all-out effort lasting only several seconds.
2) Muscle stimulation will be maximized.
Our bodies are made up of 2 main types of muscle fiber: slow twitch and fast
twitch. Slow twitch fibers cannot generate large bursts of power and are utilized
during prolonged activity. They have a high tolerance for endurance exercise
but do not have a very high potential for increased growth. Fast twitch fibers
on the other hand produce large bursts of power and are utilized during short,
explosive movements. They contain a large amount of mitochondria (an area in
the muscle cell where energy is produced) and have the highest potential for
increases in both size and strength. By utilizing a rep range of 5 to 7 you
will tap into these extremely responsive fibers and this will result in the
greatest amount of muscle growth and strength gain possible.
3) Maximum resistance can be used.
By performing only 5 to 7 reps per set, you will enable your muscles to handle
heavier amounts of weight than you could with a higher rep range. Building muscle
is a byproduct of building strength, and training in a lower rep range is the
most effective way to accomplish this. Since your strength will shoot up much
faster using 5 to 7 reps per set, so will your muscle size.
4) Lactic Acid production will be kept to a minimum.
Training in the range of 5 to 7 will also decrease the amount of lactic acid
that is secreted within the muscles. Lactic acid is a metabolic waste product
that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates
in the muscle tissue at increased rates the longer you exercise. By limiting
the amount of lactic acid production you will decrease muscle catabolism and
create an environment in the body where greater amounts of energy can be generated.
This will translate into greater power output and maximum strength potential.
Okay, so we've established that a rep range of 5-7 is the absolute most effective
means of stimulating muscle growth. However, this does not apply all the time
or on every single lift. There are a few select muscle groups that should be
stimulated using a slightly higher rep range. These are the calves, abs, forearms
and upper traps. These muscle groups are predominantly made up of slow-twitch
fibers, and therefore will respond better to higher reps. For this reason, a
rep range of 10-12 should be utilized for these muscle groups. Again, this means
that the weight should be light enough for you to complete at least 10 reps,
but heavy enough that you cannot complete more than 12.
Summary:
Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.
Perform 10-12 reps for the calves, abs, forearms and upper traps.
About The Author
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling
Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to
learn how to build maximum lean muscle mass and strength as quickly as possible,
visit his website: Muscle
Gain Truth
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