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.
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.
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.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Muscular growth or hypertrophy.
* Endurance.
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 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.
If you'd like to give yourself a confidence boost, we urge you to take a look around the resistance section the next time you walk into your local gym. You will see people training with seemingly no structure, going through the motions and, despite putting in effort while training, not seeing any results specific to what they want to achieve.
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.
Before we end today's class we also want to bring your attention to a second fact. This fact is the single most important aspect of your training, without it you won't get anywhere. We are talking, of course, about steady progression. Resistance training is something which your body is built to adapt to and, as we pointed out earlier, you will need to progressively challenge yourself more in order to keep forcing results from it.
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.
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.
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.
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.
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.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Muscular growth or hypertrophy.
* Endurance.
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 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.
If you'd like to give yourself a confidence boost, we urge you to take a look around the resistance section the next time you walk into your local gym. You will see people training with seemingly no structure, going through the motions and, despite putting in effort while training, not seeing any results specific to what they want to achieve.
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.
Before we end today's class we also want to bring your attention to a second fact. This fact is the single most important aspect of your training, without it you won't get anywhere. We are talking, of course, about steady progression. Resistance training is something which your body is built to adapt to and, as we pointed out earlier, you will need to progressively challenge yourself more in order to keep forcing results from it.
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.
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:
About the Publisher: 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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