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How Many Reps Should You Do To Build Muscle?
Click: Date:2015/5/14 10:09:42

How Many Reps Should You Do To Build Muscle?


If you’ve been working out for any length of time than no doubt you’ve heard the debates over how many reps you should do per set in order to maximize your muscle growth 
Some people say “high reps for cutting” and “low reps for bulking”. 
– Some say “go heavy or go home” and recommend super heavy weights for low reps.
 – Others like to train a bit lighter and “pump it up” and strive to keep the muscles under tension for longer periods of time. 

But the question that’s on your mind right now is: “Which rep range is the best one and which one should you use in your workouts?” 
Well, there is no cut and dried answer to this, in fact you can literally make muscle gains training in all of the above rep ranges provided that you are putting enough demands on the muscle, training in a progressive fashion, and that your nutrition and recovery are adequate to support muscle growth.
 
But there are some general guidelines that you can follow to help you better structure your bodybuilding workouts and maximize your muscle growth. And that’s what I’m going to share with you here in this article. 
 
Rather than randomly selecting some magic number as your rep range for all your workouts, you need to break things down and get more specific. There is really no such a thing as the one best rep range that works for all exercises. How many reps you do will vary greatly depending on the particular exercise you are doing. 
 
For example, if you were doing deadlifts and then afterwards going to do abdominal crunches. Do you think that you would use the same set and rep pattern for both exercises? Of course NOT. 
 
One is a heavy mass building power move, and the other is a small isolation exercise. They both work the muscles totally differently, so obviously you wouldn’t train these 2 exercises the same way and use the same set and rep patterns. 
 
Certain exercises are classified as Heavy Mass Building Power Moves and they work better for heavy weights and low reps. These are the “meat and potatoes” exercises that should lay the foundation to your muscle building workouts. 
 
Than you have Mid-Range Power Moves that are still basic compound lifts, but these exercises are better worked with higher reps compared to the Heavy Mass Builders. 
And finally you have Isolation Moves that are used for targeting specific areas of the muscles. These exercises work better with higher repetitions, lighter weights, and very strict form. 

Generally with the heavy power moves your main focus is on moving the weight. With these exercises you should strive to increase the weights you lift on a regular basis (provided you can maintain good form of course). Than as you get into the mid-range and isolation moves your main focus should be on feeling the muscles working and getting a good pump. Rather than simply trying to increase the weights you are lifting. 
 
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