Hello all dear readers, in this article, we focus on THE subject that fascinates 90% of men in gym, namely:
“How Many Reps To Build Muscle”
5×5 reps, 70% of the famous “RM1” (who has already made a real RM1 here?), Long, short, heavy, combined, associated, heavy-light, “intensified” (yes this is a new concept) brief so much information on the subject that it becomes easy to get lost.
Assume that your body has to adjust to a level of intensity of growing (in other words you lift weights more and heavier or more repetitions) to progress.
Back to some basic physiological concepts:
MASS and VOLUME:
When you hear the term work for “mass” This is supposed to designate the hypertrophy of the contractile apparatus, namely Myofibrils and sarcomeres (the scientific name and complicated to describe the muscle fibers that contract to create movement). He was put to work with series 6 to 8 repetitions and heavy to “break the fiber” and favor a high protein diet.
When you hear the word volume, this is supposed to designate any non-contractile apparatus of muscle cell called Sarcoplasm, which includes: glycogen (glucose (sugar) stored in your muscle), capillaries (blood vessels supplying your muscle), mitochondria (it’s complicated, for simplicity, they are like power plants) to develop the “Volume” heÂ had to make sets of 12-15 with short recovery time to create a strong glycogen depletion (sugar) and have a diet rich in carbohydrate (sugar).
Now that you know what is expected (but did not) designate Weight and Volume I ask you to open your window, take three steps back, take a big breath and throw all these nonsense as far as possible !
Here is the reason: the Sarcoplasm (water, glycogen (muscle sugar), capillaries, mitochondria) may increase in size if you do not increase the size of your Sarcomeres and Myofibrils (muscle fibers) proportionally and vice versa .
When you hear mass volume and you will know that it means nothing at all.
It has long been said that the inflated muscles repeats training was not strong because lighter athletes could lift much heavier, we now know that there are more nervous factors, coordination between and within muscle as well the art that play a much more important factor on the expression of force.
Large and small does not exist unless it is loaded as a mule and doped up to the eyes, a natural athlete with a developed muscle volume will be performance related physical.
Depending on your level you do not respond to the same training stimuli.
Before knowing how many reps to do to gain muscle you must first locate your level.
THE BEGINNER: PTO AND SHORT SERIES BASED ON MOVEMENTS
Â You will focus on the acquisition of an “acceptable level of force” in order to define a load “coherent”. Basic exercises, squat, deadlift, bench press, military developed, tractions … Below this load “coherent” (even if you have to take into account the body weight), it is not worth do something else. Stay up between 4 and 8 reps on this type of exercise.
THROUGH LONG SERIES, WEAPON OF MASS CONSTRUCTION ANTI-STAGNATING!
When you have reached a certain level of strength, and you can develop a “coherent” meaning:
squat 130kg, 100 kg Developed Laying, Deadlift 160 kg for ten repetitions.
These are heavy loads! 130 kg squat is heavy! and it is heavy for all the same world for 25 repetitions. The interest of the long series is the progression that you will be able to achieve, with sets of 20 repetitions it is always possible to add one or two repetitions the following meeting, with low reps that take much longer.
“IF I make long runs I will dry”
Only calorie restriction dried, long series does not mean lightweight series, the idea is to make long and heavy series (see load “coherent”).
Each sessions on the same exercise you should be able to do better than the previous one.
See you soon