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Fitness Tips For 12/7/2016
Rep Ranges for Hypertrophy
By Oliver Wolter creator of X-Size Workout Software
When we talk about different resistance ranges producing different
"Strength Qualities", what do we mean?
Assuming you are performing your sets with maximum effort (i.e. the
last rep of the set is the last one you could perform unaided), these
are the qualities that each resistance range brings:
Training in the 1-5 rep region. This is sometimes, misleadingly,
called power training. (True Power training occurs with lighter
weights often at higher reps, involving high-speed movements. That is
outside the scope of this discussion.) Such heavy weight training
uses typically 90-100% of your 1 rep maximum (1RM). It causes a
change in the nervous system that improves the body's efficiency at
lifting heavy weights. Heavy training carries a big downside:
Injuries. Most people who train for prolonged periods with heavy
weights suffer from an increased number of injuries. For that reason,
most individuals who are required to lift heavy weights, such as
Power and Olympic Lifters, spend most of their time building their
strength with higher repetitions.
5-12 reps. This region is the one which develops the contractile
elements of the muscles to their maximum. This range is often
called the "strength building region", as it is where most strength
12-30 reps. Muscle endurance and size. Training in this resistance
range normally proceeds heavier lifting. Metabolic changes occur
when training in this region that facilitates greater strength
increases when you switch to the heavier weights. High reps increase
capillary density, mitochondrial mass, and glycogen storage (with a
corresponding increase in fluid).
IF YOU WANT BIG MUSCLES YOU MUST INCREASE YOUR ABILITY IN ALL THESE
Looking through his training diary a young bodybuilder sees he has
done the following lifts at various stages:
Complete list of Bench Press Personal Bests:
As you can see he is quite "balanced" in the middle region he has
been working. However he is weak with high reps (20+). Also his
single lift is also slightly lower than may have been anticipated. So
what should this lifter do to improve his Bench Press and build his
upper body? He needs to work the area of the graph with the greatest
potential for gaining, which is, in the first instance the high reps.
He should spend time bringing that area into balance with his
midrange strength. This will only take a few weeks to a month. He
will gain very rapidly doing this, and notice a surge in his muscle
Often people say, "There's no point in doing very high reps, they
don't build mass". Tell that to Ronnie Coleman who regularly Benches
100kg for 60-70 reps. Lifting to 30 reps on the Bench is no chore.
Just remember that every rep range brings with it strength qualities
which add mass to your body.
Once you have used the X-Size system for a few weeks you will quickly
realize that the gains you have made far exceed anything you have
ever achieved before.
X-Size is more than another Training System - it's a software with an
build in A.I. (artificial intelligence). It perfectly adapts to
anyone's needs. With this system you can build muscle 312% faster
than ever before.
And right now we are offering it for a discounted price.
Go to X-Size Bodybuilding Workout
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Rep Ranges for Hypertrophy
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.