How many reps should you do to build muscular size and strength? Today we'll give you that answer and a few others as we help you on your quest to discover how to build muscle quickly and effectively with proven, science backed methods in the gym.
First of all don't worry. If you're a little lost on your training and what you should or shouldn't be doing, one thing is for certain. You are not alone. In fact, most people are in the exact same situation, they just don't do anything about it and spend years going through the motions without seeing any results. Today, you separate yourself from that crowd.
The reason most men get a bit lost with fitness is they're training for two different goals simultaneously. Whereas the majority of girls just want to shed fat, guys want to build while losing unwanted fat.
The human body only changes when it is forced into it. If you are not doing that, not progressing in your workouts, your body won't change. Why? Because it doesn't have to! How many people do you see in your gym who have been doing the exact same thing for months and don't seem to be getting any results? Quite a few, I imagine, because this is a common issue which most people never address properly. Your body adapts to your workout. Even though you're working hard, your body knows it can handle it. Why? Because you probably did the same thing last week and it can remember. To get change you need to force change.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Hypertrophy.
* The endurance zone.
Given that you want size and strength you should be trying to hit your hypertrophy zone. This means you should be aiming towards the eight to twelve rep range. This will ensure you fall within the correct zone for building a more powerful physique.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
The next time you visit your local gym or fitness center take a quick look around. You will notice that not many people are training with a specific goal in mind, despite the fact that if you ask them what they want to achieve they will be able to tell you straight away.
Most people don't take the time to learn the different benefits of various ways of training. This is why most women believe they'll get huge if they touch weights or do any kind of resistance training. These false beliefs will do nothing other than hold you back.
None of this information will do you any good of course unless you remember the golden rule of weight training. Some people call it progression, others call it overload. Basically, you need to force change from your body as we mentioned before. If you keep on doing the same thing your body will adapt and then simply stay in the same place.
To force this change you need to consistently progress and one effective way to do that is using the 8-12 rep range. The moment you are able to perform twelve repetitions with a weight you should increase the resistance and use the system again.
And there you have it, guys. You now know the two things which many gym users never discover. You know how to build muscle with the right amount of reps for your goal and you know when to increase the resistance. Say hello to new results.
First of all don't worry. If you're a little lost on your training and what you should or shouldn't be doing, one thing is for certain. You are not alone. In fact, most people are in the exact same situation, they just don't do anything about it and spend years going through the motions without seeing any results. Today, you separate yourself from that crowd.
The reason most men get a bit lost with fitness is they're training for two different goals simultaneously. Whereas the majority of girls just want to shed fat, guys want to build while losing unwanted fat.
The human body only changes when it is forced into it. If you are not doing that, not progressing in your workouts, your body won't change. Why? Because it doesn't have to! How many people do you see in your gym who have been doing the exact same thing for months and don't seem to be getting any results? Quite a few, I imagine, because this is a common issue which most people never address properly. Your body adapts to your workout. Even though you're working hard, your body knows it can handle it. Why? Because you probably did the same thing last week and it can remember. To get change you need to force change.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Hypertrophy.
* The endurance zone.
Given that you want size and strength you should be trying to hit your hypertrophy zone. This means you should be aiming towards the eight to twelve rep range. This will ensure you fall within the correct zone for building a more powerful physique.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
The next time you visit your local gym or fitness center take a quick look around. You will notice that not many people are training with a specific goal in mind, despite the fact that if you ask them what they want to achieve they will be able to tell you straight away.
Most people don't take the time to learn the different benefits of various ways of training. This is why most women believe they'll get huge if they touch weights or do any kind of resistance training. These false beliefs will do nothing other than hold you back.
None of this information will do you any good of course unless you remember the golden rule of weight training. Some people call it progression, others call it overload. Basically, you need to force change from your body as we mentioned before. If you keep on doing the same thing your body will adapt and then simply stay in the same place.
To force this change you need to consistently progress and one effective way to do that is using the 8-12 rep range. The moment you are able to perform twelve repetitions with a weight you should increase the resistance and use the system again.
And there you have it, guys. You now know the two things which many gym users never discover. You know how to build muscle with the right amount of reps for your goal and you know when to increase the resistance. Say hello to new results.
About the Author:
Author: Russ Howe PTI is England's most subscribed Personal Trainer. Discover how to build muscle with our free video walkthrough teaching the five rules to a more muscular body.
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