Heavy Weight Low Reps or Light Weight High Reps?
By Oliver Wolter
How To Find The Optimum Number Of Reps For Muscle Gains
One of the most important points in every training plan is the
optimum number of reps for each exercise.
This fact is often ignored completely. There are uniform standards
and you are going to follow your habits automatically.
If there is a standard for six to ten reps, one will always do six
while another person will always do ten.
This is one of the main reasons why some people develop weak muscle
groups. Some have weak pecs because they always use the standard
training plan with the wrong number of reps. Using the wrong number
of reps their pecs are always overstressed or stressed to little
according to their genetic needs.
To find out the optimum number of reps, please follow these three
Step 1: Determine your one rep max for every exercise in your workout
Always be careful. Warm up before and approach slowly to the one rep
max. Go through the complete plan and determine your one rep max for
every exercise. Afterwards - rest for 30 minutes.
Step 2: Determine the optimum number of reps for each exercise
You will find the optimum weight for maximum muscle growth somewhere
between 60 and 85 percent of your one rep max.
1. Do a set with 85% of your one rep max.
Do as many reps as possible and measure the time for the whole set
in seconds. This way you can control exactly how long your stamina
lasts in the chosen stress range. After finishing the set measure
your muscles of the according muscle group instantly and write down
the results. Do every exercise with 85% of the maximum weight once.
2. Have a 15 minute break.
3. Do a set with 60% of your one rep max.
After your 15 minute break continue for a second time, this time
with 60% of the one rep max. Again do as many reps as possible,
measure the time and your muscles and note down the data.
Step 3: Analysis
If you could complete 8 reps of barbell bicep curls with 85% of
your one rep max, where every rep took three seconds which results
in a total time of 24 seconds and your upper arm measures 15.1 ins.
With 60% of your one rep max you were able to do 12 reps, lasting
3 seconds each. Which results in the whole set taking 36 seconds
but your upper arm being 15.2 ins.
According to this you decide to use sets of 12 reps for barbell
bicep curls for your optimized workout routine, because your upper
arms were 0.1 inches bigger than with 8 reps.
Using this technique alone sometimes is enough to permanently
convert a hardgainer to an easygainer.
Oliver Wolter is a world renowed fitness and bodybuilding expert. He is the creator of
X-Size Bodybuilding Software.
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.