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Fitness Tips For 4/29/2015
The Magic Number of Reps
If you are typical, you perform the standard amount of reps, and this
means a range of 8-10. You might do some powerlifting reps (1-5) on
occasion but not stray too far from the tried and true. But there is
another option that might surprise you – a higher rep range.
Twenty is plenty
There is a repetition range that has been proven effective for
packing on muscle size and it may surprise you at how high it is.
The twenty rep range has proven to be a great mark for adding muscle
several decades ago it was featured in the bulking approach for the
squat. The use of 20 reps of breathing squats, along with a good
dose of milk, was used to pack on plenty of pounds of muscle.
The twenty rep range seemed to be ideal for forcing the body to
become larger when applied to the squat. But that doesn't mean that
other exercises can't also be used with a twenty rep count. In fact
the magazine Hardgainer often touted the twenty rep bench press as a
good tool for strengthening the chest. And you can also try the
twenty rep range on other areas such as the dip, bent row, curl and
The twenty rep range is so radical that it shocks a body that has
become accustomed to the eight rep workout. And that shock
translates into new growth. The body responds to outsized stimulus
like the twenty reps by providing an outsized build up of muscle
– just what you want.
Go to Muscle Express Training
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The Magic Number of Reps
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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.