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How many reps to build muscle

Posted on 18 November, 2015 at 5:30

Building Muscle

Building muscle is a process of stimulation - overload - recovery - growth. We stimulate the muscles by performing an exercise that targets that area. Studies show that a rep range of 6-12 repetitions will benefit us best when building muscle is our goal.

Overload is the next part of that process. To create overload we must improve on strength or exhaust the muscle to failure.

From this point we then recover and grow. Good nutrition and correct levels of protein will allow us to recover quicker.

 

Examples

 

Beginners

Focus on form and technique. Start with lighter weight and smooth controlled movements. Use a high rep range but less sets to begin with.

3 sets of 12 repetitions - 60-90 seconds rest between sets

 

Intermediates

With a few month of lifting experience you should look at heavier weight training. This will help increase your strength and muscle size. Still keep focus on control.

4 sets of 8 repetitions - 90 - 120 seconds rest between sets

 

Advanced

6+ months of experience in the weights area should give you confidence to drop to lower rep ranges and perform exercises with heavy weight and good form.

4-6 sets of 6 repetitions - 120+ seconds rest between sets

 

Mark Cargill

 

Categories: Weight Training

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