If you've ever wondered how to build muscle in the gym you have probably also asked yourself how many reps you need to do to get best muscle gain results. Today we are going to answer that question for you.
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
Most guys are attempting to do the same thing you are. They want to build a more muscular physique, one which both makes them proud and gets you attention.
In order to get the right kind of results from your workouts, however, you need to know how to force your muscles to do what you want them to do. It will not grow by itself and this is where so many people go wrong. They don't force progress, but we'll go into that a little bit later.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Muscular growth or hypertrophy.
* Endurance.
Given that you want size and strength you should be trying to hit your hypertrophy zone. This means you should be aiming towards the eight to twelve rep range. This will ensure you fall within the correct zone for building a more powerful physique.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
If you'd like to give yourself a confidence boost, we urge you to take a look around the resistance section the next time you walk into your local gym. You will see people training with seemingly no structure, going through the motions and, despite putting in effort while training, not seeing any results specific to what they want to achieve.
The majority of people don't learn the different training methods and as a result they don't make much progress. It's up there with common gym myths, such as women who are afraid to touch resistance machines for fear they'll get big.
The second thing you need to do to make the most of hitting the hypertrophy zone is to progress. Your body's only job is to keep you alive, it does not care about your desire to build a more appealing look. It's not going to change unless you force it to change.
The rep range we brought your attention to is a good way to do this. Many people ask us how much weight they should be using on a particular exercise and your rep range will determine this for you. For hypertrophy, find a weight which forces you to quit at around eight reps and then keep working with that weight until you get stronger. Once you can manage twelve reps at that level it's time to increase the resistance, forcing yourself back down to eight reps at a slightly heavier level and beginning the cycle again.
And there you have it, guys. You now know the two things which many gym users never discover. You know how to build muscle with the right amount of reps for your goal and you know when to increase the resistance. Say hello to new results.
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
Most guys are attempting to do the same thing you are. They want to build a more muscular physique, one which both makes them proud and gets you attention.
In order to get the right kind of results from your workouts, however, you need to know how to force your muscles to do what you want them to do. It will not grow by itself and this is where so many people go wrong. They don't force progress, but we'll go into that a little bit later.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* Muscular growth or hypertrophy.
* Endurance.
Given that you want size and strength you should be trying to hit your hypertrophy zone. This means you should be aiming towards the eight to twelve rep range. This will ensure you fall within the correct zone for building a more powerful physique.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
If you'd like to give yourself a confidence boost, we urge you to take a look around the resistance section the next time you walk into your local gym. You will see people training with seemingly no structure, going through the motions and, despite putting in effort while training, not seeing any results specific to what they want to achieve.
The majority of people don't learn the different training methods and as a result they don't make much progress. It's up there with common gym myths, such as women who are afraid to touch resistance machines for fear they'll get big.
The second thing you need to do to make the most of hitting the hypertrophy zone is to progress. Your body's only job is to keep you alive, it does not care about your desire to build a more appealing look. It's not going to change unless you force it to change.
The rep range we brought your attention to is a good way to do this. Many people ask us how much weight they should be using on a particular exercise and your rep range will determine this for you. For hypertrophy, find a weight which forces you to quit at around eight reps and then keep working with that weight until you get stronger. Once you can manage twelve reps at that level it's time to increase the resistance, forcing yourself back down to eight reps at a slightly heavier level and beginning the cycle again.
And there you have it, guys. You now know the two things which many gym users never discover. You know how to build muscle with the right amount of reps for your goal and you know when to increase the resistance. Say hello to new results.
About the Author:
About the author: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video walkthrough teaching the five rules to a more muscular body.
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