Discover The Best Combination of Sets and Reps for Fast Muscle Building
Discover The Best Combination of Sets and Reps for Fast Muscle Building
For individuals that have been in the gym for any period of time I am certain you have seen several different repetition systems. However there will be one rep plan that stands out. Just about every muscle or exercise magazine will have a workout routine with these reps.
I am sure you know what I am talking about, 3 sets of 10. For those guys who love a pump and aren't happy until they can't move a muscle, 3x12 is the answer. In fact some guys never stray from 10 or 12 reps. Never looking to try a different workout routine.
Although is this the best combo...
perhaps there is an improved blend of reps together with sets.
There are several aspects you need to consider before you can determine the best sets and reps. But to keep it short I will say this
there's certainly no perfect repetition structure.
Now before you get upset and I urge you to keep reading. You may also want to check out what fellow strength coach and friend of mine thinks about the subject. Jason Ferruggia is a well respected strength coach and know how to pack on the muscle, just ask anyone who has worked with him. To read what he recommends take a look at this article how many reps to build muscle
For me, I feel I get the most benefits relating to size and strength doing 5 sets for 5 reps with most of my compound lifts.
For a powerlifter, they will devote most of their time performing singles, doubles, and triples, keeping the reps low. As a bodybuilder or someone looking to build up muscle mass it would be very rare to do reps in that range.
With accessory exercises, 3 or 4 sets of 10 -15 reps works well.
The same holds true with some muscle groups.
calves
abs
forearms
traps
These muscles react differently when compared with your main muscle groups. Here everyone can get away with considerably higher volume. The sets and reps usually tend to be much higher with all of these body parts.
Your Best Option
One of the best approaches for packing on some serious lean muscle would be to incorporate the repetition cycling system. A typical month long pattern would go like this...
The first week is high repetitions. 12 to 15 reps is a good target for this week.
Week two time to drop the reps and an increase the weight. Repetitions for this week will not be greater than 10
Within the 3rd week aim for 8 reps.
The last week of this unique style of system will have you top out around five reps.
Your 4 week cycle is now complete. Time to start back at week 1 with the high reps. Be sure to add 5 pounds to you lifts for last month. Even if you do the same lifts from cycle to cycle. the rep ranges have change so much and you are hitting your muscles differently. You are hitting different energy systems, and stressing your muscles differently from week to week. You are targeting different muscle fiber types each week.
Working different energy systems, and stressing distinct muscle fiber types from week to week. Having variation in reps truly helps maximize muscle growth.
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