Exactly How Many Reps To Build Muscle

What is the best rep range for effective muscle building? This is a very common question in the minds of many body builders, especially those starting on this routine for the first time. However, there is also a lot of confusion surrounding this topic. This article discusses all the important issues pertaining to the same and describes how many reps to build muscle.

So, what is the ideal number of reps for muscle building? It is common knowledge that using heavy weights can build muscle growth. What people do not know, however, is that the number of repetitions should be performed within a range of 20-30 seconds so that the person is able to give maximum effort to these exercises and not be burned out.

Sticking to 5-7 repetitions is ideal and allows for maximum stimulation of the muscles, while also allowing the person to do other exercises.

What is important is that during these repetitions, the person gives his 100% focus on maintaining the intensity in the exercise routine. Therefore, a few seconds or short bursts of intensive exercise are enough to trigger muscle growth, and there is no need to prolong the routine with more repetitions.

Before starting the exercise routine, it is important to have some knowledge about the type of muscle fibers in our body and the right technique to stimulate these fibers.

Muscle fibers consist of both slow twitch and high twitch fibers. The former is used for continual activity and is a measure of the endurance of the muscle. These fibers do not, however, have much potential for growth.

The fast twitch fibers are used during fast movements and are packed with mitochondria for extra energy. These fibers increase in both size and strength with adequate stimulation. By using the above-mentioned technique which uses intensive stimulation through 5-7 repetitions, you can grow these muscle fibers.

The repetition range of 5-7 allows the muscle fibers to lift progressively heavier weights as compared to an exercise routine that uses a higher rep range. This is one of the main reasons why experienced body builders stick to a low rep range and are able to build more muscle.

There is another advantage of keeping your rep range within 5-7. It helps decrease the lactic acid build up that is otherwise very high in rapid workout sessions.

Lactic acid is the byproduct when carbohydrates are burned by the body during a workout session. This build up is higher in the case of longer exercise routines and hampers the production of more energy. When the lactic acid build up is curtailed, the muscles are able to work out, generate increased power, and get even more stimulated.

The 5-7 rep rule applies to most muscle groups (biceps, triceps, shoulders, thighs, chest, and lats), but there are certain muscle groups that require a higher rep range. These include the calves, abs, forearms, and upper traps.

This is because these muscle groups consist of low twitch fibers and are able to respond to a higher rep range (10-12). This means that the exercise routine should be manageable for 10 reps, but intensive enough not to allow you to go beyond 12 reps.

Muscle training can be tough in the beginning. People are often confused about where to start, the intensity of the training, and the best rep range for each muscle group.

While exercising, you have to keep in mind that low twitch fibers like those in the calves, abs, forearms, and thighs require a higher rep range, whereas fast twitch fibers like those in the chest, shoulders, arms, and thighs require a low rep range in order to be stimulated.