Build Muscle – Build Muscle Faster With This Rep Range

In order to build muscle and see a good weight gain as fast as possible, the biggest necessary requirement will be applying an overloading stimulus on the muscle and then supplying the body with more calories than it needs to maintain its weight.

When you do this, you’ll find that you’ll both get stronger and bigger, as long as your program is adequate.

That said, there are certain ways you can train to enhance either of these goals to make sure you get the most from the work you put in at the gym.

Here is what to consider.

Reps To Build Muscle Strength

When trying to build up your muscle strength, you’re likely going to be most focused on working in the lower rep range, as this will allow you to lift a higher sheer amount of work. For you, this will translate into a higher level of strength gains.

Since strength can pretty much be defined by how much weight you are able to push in any given instant, there is no need to go much past six reps or so.

Reps To Build Muscle Size

Next, in order to maximize the amount of muscle size you are able to build, it’s best to use a bodybuilding type of set-up, where you are working in slightly higher rep ranges.

This would be more along the lines of 8-12 reps, lifting at a weight that is slightly lighter than that that you would use for pure strength in effort to be able to make it up to these higher rep ranges.

This allows for a higher build up of byproducts, which then translates into more muscle size.

Getting The Best Of Both Worlds

Now, when it comes to seeing the most progress during your workout, why not combine both rep ranges?

Many people do typically do this, only they opt for doing the core exercises (squats, deadlifts, rows, shoulder press, bench press) using the lower rep ranges, then doing the isolation exercises (curls, kickbacks, lateral raises, etc), in the slightly higher rep range.

While this will work, you can also incorporate both rep ranges into a single exercise.

Some people will do this, only they’ll start with the higher rep ranges and work their way down. This is somewhat backwards however, as when you get to lower rep ranges, that’s when you want the most energy since you’ll be trying to press a maximum amount of weight.

Therefore, a better set up will be to lift two very heavy sets at the start using the 4-6 rep range, and then reduce the rep range for the last two sets, using a rep range of 8-12.

This also allows you to pre-fatigue the muscles slightly going into the higher rep ranges, meaning more muscle byproduct will be produced, which is the exact aim of these sets anyway.

This makes your ‘strength set’s a primer for your ‘size sets’.

So, next time you’re looking for a new technique to incorporate into your workouts to maximize the amount of muscle you’re able to build, consider using this approach.

Source by Shannon Clark

via Paleohacks Paleo Cookbook Review http://ift.tt/1Av17Gj