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?
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
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.
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.
The first thing to do is to understand the different repetition ranges and what they do:
* Muscular growth or hypertrophy.
* Muscular endurance.
The fact that you are reading this article, given it's title, tells us that you are here because you want to learn how to gain muscle and therefore you should be swinging for the hypertrophy zone. You should be aiming the majority of your sets at the 8-12 range.
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.
Most people can openly tell you what they want to achieve in the gym, what type of body they are striving for, but for some reason that's as far as it goes. They never actually tailor their workout plan to be specific to that goal. Now you know what you are doing, you will begin to notice this all the time in your local fitness center.
The majority of people don't learn the different training methods and as a result they don't make much progress. It's up there with common gym myths, such as women who are afraid to touch resistance machines for fear they'll get big.
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.
Use your rep zone to determine how much weight to lift as well as deciding when it is time to increase the resistance. How? It's actually very simple. Whereas most people don't know when the right time to increase a weight is, or most women are scared for fear of gaining muscle mass, simply remember the rules of your target rep zone. If using the hypertrophy zone use a weight which you can manage to lift eight times. Stick at that weight until you are able to get past 12 reps with good technique, then it's time to increase the weight, consistently forcing yourself to increase loads and stay within the right rep zone.
You will now find results far easier to come by. It might seem rather simple, given the amount of confusion in the health and fitness industry in general, but these facts are proven and backed up by decades of scientific research. Learning how to build muscle is simple, but most people never figure it out. You now have!
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
If you don't know how to build muscle today's interview will assist you a lot.
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.
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.
The first thing to do is to understand the different repetition ranges and what they do:
* Muscular growth or hypertrophy.
* Muscular endurance.
The fact that you are reading this article, given it's title, tells us that you are here because you want to learn how to gain muscle and therefore you should be swinging for the hypertrophy zone. You should be aiming the majority of your sets at the 8-12 range.
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.
Most people can openly tell you what they want to achieve in the gym, what type of body they are striving for, but for some reason that's as far as it goes. They never actually tailor their workout plan to be specific to that goal. Now you know what you are doing, you will begin to notice this all the time in your local fitness center.
The majority of people don't learn the different training methods and as a result they don't make much progress. It's up there with common gym myths, such as women who are afraid to touch resistance machines for fear they'll get big.
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.
Use your rep zone to determine how much weight to lift as well as deciding when it is time to increase the resistance. How? It's actually very simple. Whereas most people don't know when the right time to increase a weight is, or most women are scared for fear of gaining muscle mass, simply remember the rules of your target rep zone. If using the hypertrophy zone use a weight which you can manage to lift eight times. Stick at that weight until you are able to get past 12 reps with good technique, then it's time to increase the weight, consistently forcing yourself to increase loads and stay within the right rep zone.
You will now find results far easier to come by. It might seem rather simple, given the amount of confusion in the health and fitness industry in general, but these facts are proven and backed up by decades of scientific research. Learning how to build muscle is simple, but most people never figure it out. You now have!
About the Author:
Writer: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video guide teaching the five rules to a more muscular body.
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