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19.03.2014

How many reps to build muscle size, best diet pills - PDF Review

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The number of reps per set to achieve optimum muscle growth is a fiercely debated and disputed subject amongst the bodybuilding community. As we can see from this information, the peak of muscle growth occurs when training with a weight that is around 75% of our 1RM.
Heavy low rep training in the 6 – 8 range does produce great muscle hypertrophy, but slightly higher 8 – 12 reps produces a greater increase in muscle mass. In order to better understand this question it is first critical to know and comprehend the two different kinds of muscle growth. Sarcoplasmic hypertrophy is achieved by training with higher reps around twelve to fifteen.
This is because sarcoplasm is a fluid and not actual muscle fiber growth like myofibrillar hypertrophy is. However, the muscle that is built looks great and is very functional, dense, and defined.  It is important to train for both types of hypertrophy. You can use sarcoplasmic hypertrophy to grow the muscle and make it larger, and then use myofibrillar growth the make the muscle more defined.


To officially answer the question, there is no specific rep range that will build muscle or burn fat. My assumption as to how this myth got started is that doing higher reps will burn more calories hence creating a larger caloric deficit. The reason that the muscle building response is lower at 90% of 1RM is because the weight is just too heavy. So, training anywhere between 8 – 12 reps to failure is the optimum rep range for muscle growth.
This rep range gives the best combination of muscle fiber recruitment, metabolic fatigue and good nervous system activation.
Training for sarcoplasmic hypertrophy will result in a quicker muscle gain size compared to myofibrillar hypertrophy. One problem with this type of growth is that is does not make the muscle significantly stronger. Therefore focusing strictly on this type of muscle growth is not ideal for performance athletes who need to build functional muscle.


To incorporate this into your training, I recommend staring by training for myofibrillar growth and using lower reps, and then finish off your training routine with sarcoplasmic growth by using higher reps. The back, legs and neck have a higher number of Type 1 muscle fibers while the shoulders, chest and arms have more Type 2b fibers. From the first rep you will get full recruitment and enough time under tension to produce muscle hypertrophy.
This means that the muscles are not receiving enough time under tension to trigger the adaptive growth response.



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