subject: Is There A Secret Numbe Of Reps To Gain Mass? [print this page] Author: Klint Newton Author: Klint Newton
How Many Reps Should I Do? Many people ask this question, and there are as many answers to this question as there are people asking it. One expert will tell you one rep scheme will produce mass gains, and that no other scheme will work. The next expert will tell you that you need to do a completely different amount of reps to gain mass, and that any other amount of reps will not produce favorable results. So who is right? Many are right, and many are wrong. I will lay out the scientific facts, and you can decide for yourself. Different rep schemes target different types of muscle, and different parts within the muscle structure. Lets keep this simple and say that there are basically two different types of muscle fiber, Fast Twitch and Slow Twitch. Let's also keep the rep schemes simple and say that there are three types: Low reps (3-5), very heavy weight (88-93% of 1RM) Medium reps (6-8), moderate weight (84-88% of 1RM) Many Reps (15-25), light weight (60-70% of 1RM) The first scheme is designed to gain power. These reps should be done one after the other and explosively through the complete range of motion, without losing your form. This rep scheme will increase power with the heavy weight, low reps, and explosiveness of the lift. It's likely that you will gain strength, but not size with this rep scheme. A muscle needs a minimum of 36 seconds of continuous tension to signal the need for muscle growth. The 3-5 explosive rep scheme does not meet this requirement. This is why you can have a smaller person being able to lift much more, for only a few reps, than someone who is 50 lbs heavier. This type of lift recruits the maximum amount of fast twitch fibers. The second reps scheme from above, 6-8 at 84-88% of 1RM, is the best rep scheme to build mass while also making gains in strength. You would lift the weight a little slower than with the low rep scheme. You would lower the weight in 4 seconds, and lift it in 2 seconds. This scheme of performing a rep in six seconds would pass the 36 second test and if you are using enough weight, which 84-88% of your 1 rep max would be, you will be stimulating muscle growth and strength. This rep scheme mostly recruits fast twitch fibers. The high reps scheme of 15-25 at 60-70% of 1RM will recruit slow twitch muscle fiber almost exclusively. This type of rep scheme will increase endurance and increase overall aerobic fitness. This rep scheme is also much easier to recover from. One reason this type of rep scheme increases aerobic activity is because your body has produced so much lactic acid that you will fail at the end of a set because of cardiovascular fatigue and not muscular fatigue. So What's the best way? They all have their place. Muscles groups are made up of both fast and slow twitch muscle fiber. Just with almost everything dealing with exercise, you need to mix it up. Your fast twitch fibers have the most potential for growth, but the body becomes used to your intensity of trying to develop fast twitch muscle. If you hit a plateau, I would suggest you go for a few weeks of rep scheme three. One other thing, make sure to use strict, correct form in your movements. Always maintain correct form. When you can't lift another rep with correct form, it's time to end the set. The bottom line is to mix up your rep scheme from time to time to ensure you are developing both the fast twitch fibers and the slow twitch fibers to their maximum potential.About the Author:
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