How Many Reps Should You Lift for the Fastest and Biggest Muscle Gains?
Building muscle is all about making sure you get every detail right so that when you put them all together you create a synergy that adds the most amount of muscle mass in the shortest possible time.
This article will focus on the ideal number of reps for the fastest and biggest muscle gains.
Lower reps for stronger more defined muscles Lifting with lower reps, below 5, will force your muscles to increase in strength.
The actual muscle fibers will increase in size, creating a more defined and dense muscle mass.
It is said that the stronger you are the more muscle you will have.
This is true, but is means you will have more muscle fibers, not necessarily the biggest muscles.
Increase in strength will create an increase in muscle size no matter what.
However if you want a bigger and fast increase in the size of your muscles and aren't concerned as much about strength, you must perform higher reps.
Higher reps for bigger, bulkier muscles Lifting with higher reps, 8 or higher, will create more of a pump and will increase the amount of fluid within the muscle cells.
This will create bigger muscles that might not be as dense looking, but the gains will be big and fast.
Lifting with higher reps will give you that pump and will force the blood into the muscles.
Lift for 8-12 reps for the best results, once you can lift 12 reps easily increase the weight.
Optimal gains For the best gains in size and density opt to perform both types of reps, high and low.
This will increase your strength and muscle mass, while increasing the size too.
You can perform low reps for a few weeks and then perform high reps a few weeks later.
You can also perform both types in the same workout.
A great way of doing this is by increasing the weight with each set, while decreasing the number of reps.
This will increase the perceived intensity on your muscles and will allow for both high and low reps to be used.
The best way is to combine heavy weights with low reps and then high volume, thought the use of lots of sets.
This can be done by selecting a few compound exercises that allow for heavy weights to be used, then repeating the exercises for a number of sets.
This could be 5 sets each, 8 sets or even 10, based on the number of exercises you are doing in that workout.
This article will focus on the ideal number of reps for the fastest and biggest muscle gains.
Lower reps for stronger more defined muscles Lifting with lower reps, below 5, will force your muscles to increase in strength.
The actual muscle fibers will increase in size, creating a more defined and dense muscle mass.
It is said that the stronger you are the more muscle you will have.
This is true, but is means you will have more muscle fibers, not necessarily the biggest muscles.
Increase in strength will create an increase in muscle size no matter what.
However if you want a bigger and fast increase in the size of your muscles and aren't concerned as much about strength, you must perform higher reps.
Higher reps for bigger, bulkier muscles Lifting with higher reps, 8 or higher, will create more of a pump and will increase the amount of fluid within the muscle cells.
This will create bigger muscles that might not be as dense looking, but the gains will be big and fast.
Lifting with higher reps will give you that pump and will force the blood into the muscles.
Lift for 8-12 reps for the best results, once you can lift 12 reps easily increase the weight.
Optimal gains For the best gains in size and density opt to perform both types of reps, high and low.
This will increase your strength and muscle mass, while increasing the size too.
You can perform low reps for a few weeks and then perform high reps a few weeks later.
You can also perform both types in the same workout.
A great way of doing this is by increasing the weight with each set, while decreasing the number of reps.
This will increase the perceived intensity on your muscles and will allow for both high and low reps to be used.
The best way is to combine heavy weights with low reps and then high volume, thought the use of lots of sets.
This can be done by selecting a few compound exercises that allow for heavy weights to be used, then repeating the exercises for a number of sets.
This could be 5 sets each, 8 sets or even 10, based on the number of exercises you are doing in that workout.
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