Strength Reps vs. Mass Reps

Strength Reps vs

Strength Reps vs. Mass Reps

If you want to make your muscles bigger, how many repetitions of an exercise do you need to do? Which exercises must you do to get muscle definition? In many cases, I do believe that there is much to be learned in the arena of exercising and how many reps or sets to do and how to build strength as opposed to big muscles. There is an antiquated notion that exists stating that you should do a lot of reps to increase your muscle tone and a low number of reps to increase muscle size. Basically, this could not be further from the truth.

It is important to distinguish between muscle tone and muscle mass in order to understand how reps work for each. Rusty Moore equates it to a water balloon in his eBook Visual Impact. A body builder can get big muscles quickly and rather easily just like filling a balloon with water. A balloon where the rubber is impenetrable, therefore stronger, is like what happens to muscles that are thicker and more toned.

Doing a smaller number of reps with heavier weights is the optimal way to gain strength. More important than either the number of sets or reps is that you must avoid training to failure. You don't want your muscles to feel fatigued at the end of your workout. You must always feel like you can do one more repetition. Making your muscles more compact and not flabby looking is what you get with this kind of work out. For the most part, you can get stronger with a decent set of 3-5 reps. Since you are not experiencing muscle failure, you could even do 5-10 sets of this workout variety.

If you want to get your muscles to be bigger, you have to do high rep training to failure. Your muscles will need to get bigger if you completely exhaust them. At the same time, if you get bigger muscles, you will look slightly softer and not as streamlined. Twelve and fifteen repetitions is the target range for increasing your muscle mass. Don't forget that you need to work your muscles until they cannot work anymore. As a result, the set number can decrease a bit, since you shouldn't be able to do too many.

How long a break between sets should be and how long you should take to finish your repetitions needs to be thought about too. When performing strength reps, it's best to take a controlled approach, nearly pausing between each rep to give your nervous system a brief instant to recharge. For mass reps, training to fatigue is the goal so you can perform a faster set of reps to really torch your muscles.

The same goes for resting time between sets. As you strength train to get bigger muscles, take a 2-3 minute break after each set to prevent fatigued and exhausted muscles. For muscle mass building, 45 seconds to 1 minutes is probably more than enough time since you're trying to create cumulative fatigue.

A combination of working out for muscle strength and size is the best way to train. You can build bigger muscles with mass reps and then tighten those muscles with strength reps. Additionally, you can use different rep schemes for different parts of your body. I want a more toned chest, not a bigger one, so I train by doing three rep sets with a substantial amount of weight and then I make sure not to train to failure. However, I'd like to add some size to my biceps, so I'm performing 12 rep sets to failure with lighter weights.

For years, many have confused strength reps and muscle mass reps. All you have to do is keep in mind that if you want more toned muscles, then do fewer reps with heavy weights and prevent muscle failure. Higher reps until you experience muscle failure is ideal for bigger, softer musculature.

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