![]() ![]() In general, your rest periods should be in the 1- to 2-minute range. Hit a target muscle from multiple angles with high volume (sets and reps) to stimulate growth. Train like a bodybuilder: If you're looking to maximize muscle size, target 8-12 reps per set (on average) and choose multijoint movements like the bench press, squat, overhead press, bent-over row, and deadlift, which recruit more total muscle mass than single-joint moves, thus allowing you to lift heavier weights. However, these fibers fatigue fairly quickly, which is why you can't lift a very heavy weight very many times. Learn and practice textbook technique.Ĭhoosing the right load for your muscle-building goal effectively targets the fast-twitch muscle fibers, which are more prone to growing bigger and stronger in response to resistance training, with enough volume to stimulate growth. If you're exercising with poor form, the weight is probably too heavy, regardless of when you're failing. Of course, the guy who is bouncing the bar off his chest and the one who is using every lower-body muscle group to heave up a set of curls are using bad form. If you can easily do more than 12, add weight on your next set so that you're failing in the target range.Ĭhoosing the right load for your muscle-building goal effectively targets the fast-twitch muscle fibers, which are more prone to growing bigger and stronger in response to resistance training, with enough volume to stimulate growth. A true set is one in which you fail-the point at which you can't do another rep with good form on your own-within the target rep range of 8-12. It also means that if you can do more than 12 reps, but simply stop at 12, that's not a "true" set. ![]() That means if you can do only 6-7 reps, the weight is too heavy, so reduce it on subsequent sets. In other words, after your warm-up sets-which are never taken to failure-you should select a load with which you can complete at least 8 reps but not more than 12. If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. Here are the basic rules of choosing the right reps per set for your fitness needs! Three Goals, Three Rep Ranges 1. Thankfully, researchers have already weighed in on the topic. To optimize your effort in the gym, you need to understand which specific rep ranges can best help you reach your goals. Effort is important, but it has to be applied correctly. ![]()
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