Joewarrior.com - Repetitions And Sets For Muscle Building Exercises

Repetitions, Sets And Weight For Muscle Building Exercises

How many repetitions and how much weight is best when performing muscle building exercises?
Let's look at some basic formulas:

High Repetitions (15 - 20, 3 - 4 sets) with Low Weight

The lungs will improve at getting more oxygen to the blood.
The number and size of capillaries to the muscles involved will increase.
More oxygen gets to the muscles.
Improved energy production and waste elimination (within the muscles).
The muscles will grow and strengthen moderately.
Increased endurance capabilities of muscles used.

Low Repetitions (1 - 5, 3 - 4 sets) with High Weight

The muscles will react quickly by using the strongest, most available fibers.
Muscle fibers involved will become bigger and thicker.
Endurance is improved mildly.
Short term explosive strength is increased.
Rock hard muscles

Medium Repetitions (8 - 12, 3 - 4 sets) and Medium Weight

Moderate improvement in endurance.
Good increase in strength, although -
Less explosive strength than high weight - low reps.
More muscle fibers are involved, resulting in -
All around, well developed, fuller shaped muscles.

Remember, these are generalized statements. For example, some routines use 5 to 7 reps, or a higher number of sets. A max effort may require only one set of one rep. Results will depend on your current fitness, dominant muscle type and inherent ability. How often and how long you train, as well as diet, sleep and other variables can affect the outcome.

To summarize:

If you perform a high number of repetitions using low weight, your results will be a big increase in muscular endurance and a moderate increase in overall size and strength.

A low rep count using heavy weight will not affect muscular endurance as much, but will substantially increase muscle size, while greatly improving explosive strength.

Training with medium reps and medium weight will result in good muscular endurance and strength increases, with a well rounded, fuller looking muscle.

A variety of muscle building methods

There are many opinions on how many reps and sets are best for building muscles.

Some weight lifters will stick mainly to the same number of repetitions and change the amount of weight as they progress. Others go for a method of periodization, alternating between heavy lifting, light workouts and rest. There are boot camps for all around fitness where trainers put the attendees through a series of rigorous, almost brutal exercises.

Many bodybuilders use moderate to high reps to pump up their muscles. They also incorporate a variety of lifts, working different angles to mold the muscles into a desired shape. Adding heavy lifting to their workouts will help build a solid and strong appearance.

Pure weightlifters desire to lift as much as possible, so they will usually focus on the low rep, high weight routine. Yet, they can also benefit from higher rep workouts to increase endurance, supply energy, eliminate waste and bring more muscle fiber into play.

Boxers will usually weight train with higher reps for endurance, while some include heavier lifting for punching power.

Mix it up

Most of us (specific sport athletes and weekend warriors alike) will benefit the most by including some of each repetition and weight category into our long term workout plan. A common plan is to use medium reps and sets for most workouts, then occasionally change it up for balanced plan. Whatever method(s) you decide upon depends on the results you desire.

Do not use the high weight - low rep routine until you have built a strong base in all your muscle groups.

Building big muscles puts great stress on your whole body, bones, tendons, organs and nervous system included. If your system is not ready for this, you will invite injury and/or sickness. If done progressively, you will be stronger, healthier and happier.

Muscle Building Supplements

Top

Joewarrior.com - Muscle Building - Build Big Muscle - Home Page