Who Else Wants to Know Best Sets and Reps For Build Muscle Quickly
Posted February 16th, 2011 by adminIf you’ve spent anytime in and around a weight room, I am sure you have witnessed a number of various repetition schemes. But there is one particular repetition plan that stands out. Just about every muscle or fitness magazine will have a workout routine with these reps.
I am sure you know what I am talking about, 3 sets of 10. Or for the volume guys, 3×12.
Over at http://www.mensfitnessandmore.com/ there are different workout routines and plans for you to look over.
A number of guys never stray from 12 reps. Never straying from it.
But is this the best mix…
maybe there is an improved blend of repetitions and sets. I’m sure you don’t want to hear it, but that answer I am about to tell you is correct….
and that is…
It depends.
I know It does not tell you much however that answer is correct.
There are many variables you have to check out. But the quick answer…
there’s certainly no perfect repetition structure.
For me, I feel I get the best results in terms of size and strength doing 5 for 5 sets reps for most of my compound exercises.
For a powerlifter, they will commit almost all of their time performing singles, doubles, and triples, keeping the reps very low. As a bodybuilder or someone looking to build up muscle mass it would be very rare to do reps in that range.
With accessory exercises, somewhere in the area of 10 -15 reps works well. Staying around 2 or 4 sets.
The same holds true with some muscle groups.
* calves
* abs
* forearms
* traps…
These muscles respond differently when compared to your major muscle groups. Here you actually can get away using much higher volume. The actual sets and reps tend to be greater with all of these body parts.
Your Best Option
As you can see, there really is no one best rep scheme for building muscle. Your best bet is to cycle your reps. A routine month long phase is going to go like this…
1. Start out with high reps Training somewhere in the 12 to 15 rep range .
2. Week two time to drop the reps and an increase the weight. 10 reps is good for this week.
3. Within the 3rd week aim for 8 reps.
4. Five reps will be your top end range for you final week.
Begin back on fifteen reps and work your way back down. The lifts do remain the same from cycle to cycle but hat is ok because. the rep ranges have change so much and you are hitting your muscles differently. Working different energy systems, and stressing different muscle fiber types from week to week.
Working different energy systems, and stressing distinct muscle fiber types from week to week. Having variation in reps truly helps maximize muscle growth.
There are other set and rep workout plan around, this is just a quick and easy plan. If you are lookning for other options be sure to check out - Workout Routines To Build Muscle Reps And Sets For Building Muscle
Find out how you’ll be able to increase your workouts for better mass gains. Check it out –>>