If you're wondering how to build muscle quickly you are in the right place. Today we are going to answer one of the most asked questions in the gym: How many reps should you do when you are trying to build size and strength?
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.
If you ask most men what their goal is it is usually very similar. They want to build a more powerful physique with less body fat.
In order to get the right kind of results from your workouts, however, you need to know how to force your muscles to do what you want them to do. It will not grow by itself and this is where so many people go wrong. They don't force progress, but we'll go into that a little bit later.
There are two main ranges of reps which will help you to determine what type of results you will get:
* The hypertrophy zone.
* The endurance zone.
So given the fact you're reading an article on how to gain muscle we already know that you're mainly here because you want to learn how to pack on head-turning size. This tells us you need to be primarily focusing on hitting the muscular growth zone, which means you should be trying to land each set between the eight and twelve rep mark.
The endurance zone is usually associated with the fifteen to twenty rep range and is more suited to those looking to tone up and improve, of course, muscular endurance.
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.
So you now know that the rules with weights have nothing to do with the popular gym mythologies out there. You know the ones we're talking about, right? Things such as 'high reps are just for women'. High reps are for those looking to build muscular endurance, regardless of your sex.
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.
The rep range we brought your attention to is a good way to do this. Many people ask us how much weight they should be using on a particular exercise and your rep range will determine this for you. For hypertrophy, find a weight which forces you to quit at around eight reps and then keep working with that weight until you get stronger. Once you can manage twelve reps at that level it's time to increase the resistance, forcing yourself back down to eight reps at a slightly heavier level and beginning the cycle again.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
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.
If you ask most men what their goal is it is usually very similar. They want to build a more powerful physique with less body fat.
In order to get the right kind of results from your workouts, however, you need to know how to force your muscles to do what you want them to do. It will not grow by itself and this is where so many people go wrong. They don't force progress, but we'll go into that a little bit later.
There are two main ranges of reps which will help you to determine what type of results you will get:
* The hypertrophy zone.
* The endurance zone.
So given the fact you're reading an article on how to gain muscle we already know that you're mainly here because you want to learn how to pack on head-turning size. This tells us you need to be primarily focusing on hitting the muscular growth zone, which means you should be trying to land each set between the eight and twelve rep mark.
The endurance zone is usually associated with the fifteen to twenty rep range and is more suited to those looking to tone up and improve, of course, muscular endurance.
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.
So you now know that the rules with weights have nothing to do with the popular gym mythologies out there. You know the ones we're talking about, right? Things such as 'high reps are just for women'. High reps are for those looking to build muscular endurance, regardless of your sex.
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.
The rep range we brought your attention to is a good way to do this. Many people ask us how much weight they should be using on a particular exercise and your rep range will determine this for you. For hypertrophy, find a weight which forces you to quit at around eight reps and then keep working with that weight until you get stronger. Once you can manage twelve reps at that level it's time to increase the resistance, forcing yourself back down to eight reps at a slightly heavier level and beginning the cycle again.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
About the Author:
Creator: Russ Howe PTI is England's most subscribed Personal Trainer. Discover how to build muscle with our free video guide showing the five rules to a more muscular body.
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