Build Muscle Fast with the Right Amount of Reps

So many people wonder about this, and there are just about as many answers as there are people asking. Depending on what trainer you talk to, you will get a different theory, and everyone thinks they have the answer.

So how do you know who you can trust? Even with the best intentions, many people are wrong about their theories. I’ll just tell you the facts, so you can decide for yourself.

Basically, different programs target different muscle types as well as different parts of the muscle. Just to keep it simple, let’s say there are two types of muscle fibers, fast and slow twitch. Let’s also say there are three types of rep schemes.

1. Low reps (3-5), very heavy weight (88-93% of 1RM)

2. Medium reps (6-8), moderate weight (84-88% of 1RM)

3. Many Reps (15-25), light weight (60-70% of 1RM)

#1 is for gaining power. It should be noted that doing this type of rep scheme is intended to build strength, not size. This is how a person can be small but much stronger than someone who has 50 pounds more muscle mass. Generally a muscle needs at least 36 seconds of continuous tension to stimulate the need for growth. Since the weight is so heavy, these reps should be done quickly and explosively without losing form, although the move will actually be quite slow.

The next program is best for building mass along with strength. The weight should be lifted slightly slower than the first example, lowering the weight in four seconds and lifting in two, which passes the 36 second test. If you are using between 84 and 88 percent of your 1 rep max you will be stimulating muscle growth for fast twitch fibers.

The last example uses slow twitch fibers, it will increase endurance and aerobic fitness and is much easier to recover from. The reason for an increase in endurance is because of a lactic acid build up in your muscles, which usually fatigues your cardiovascular system before your working muscles.

Now the question would be, What’s best?

Well, they are all beneficial. The truth is that muscle groups are comprised of Type I and Type II, Slow and Fast twitch muscle. So just as you need to vary your diet, you need to vary your training. When thinking about training, just keep in mind that your fast twitch muscles have more ability for growth than slow twitch, but your body adapts to heavy, fast twitch fiber stimulating exercise. When your body adapts to your training, it’s called a plateau. If you hit a plateau, you need to change your rep scheme and even your exercises for three to four weeks. Also, always strive to use proper form when you lift. Whenever you are unable to lift the weight one more time, with correct form, the set is over.

One of the fundamentals for muscle building success is to have a plan from the start with different rep schemes so that you will be targeting both fast and slow twitch muscles, how and when you should be.