Maximizing Muscle Growth - How Many Reps To Build Muscle Effectively?
When it comes to adding muscle mass to your body in the quickest time possible, knowing how many reps to build muscle is critical.
If you do too many weight training repetitions, you actually start to decrease the size of the muscles being worked (although they will be well-toned).
There's also the possibility of injuring yourself if you are doing excessive repetitions and using too much weight.
At the other end of the spectrum, if you don't do enough reps, you end up not building muscle tissue because the targeted muscle isn't being worked hard enough.
In order to increase muscle mass, you have to exercise the muscle hard enough to break down a layer of muscle tissue.
After your workout, when your body as the opportunity to heal itself, it will repair the muscle tissue plus growing slightly more additional tissue.
Over time this results in getting noticeably bigger muscles.
So how many reps to build muscle should you be doing in order to maximize your workout efforts? Most fitness trainers agree that in order to build muscle mass most effectively (and safely), you should be doing 3 sets of exercises, with each set consisting of 6-8 repetitions.
But here's a key point to remember: you need to use a weight that fully fatigues the targeted muscle at around the 6-8 repetition mark.
If you hit the eight rep mark and feel confidently that you can still do more repetitions, then you need to add more weight.
You aren't working your muscles hard enough to build muscle mass.
But there is something else to consider when trying to build muscle mass.
You need to give the muscle you are trying to grow time to heal.
Many people fail to see muscle gains even when they are performing the recommended 6 to 8 reps.
What's the common cause? These individuals are not giving their muscle time to heal and re-grow properly.
When you "over-train", you break down the muscle tissue but then don't give it adequate time to repair itself.
The result: muscle growth remains stagnant or the muscle tissues get smaller.
Over-training can also drastically increase the probability of tearing a muscle, tendon, or ligament.
This can put you out of commission for several weeks while your injury heals.
So when you are trying to build mass in a healthy and safe manner, knowing how many reps to build muscle is the first step.
By using enough weight to totally fatigue your muscles after three sets of 6-8 repetitions (and giving your muscle tissue sufficient time to repair and re-grow itself), you will have no issues in successfully adding muscle mass in a timely fashion.
If you do too many weight training repetitions, you actually start to decrease the size of the muscles being worked (although they will be well-toned).
There's also the possibility of injuring yourself if you are doing excessive repetitions and using too much weight.
At the other end of the spectrum, if you don't do enough reps, you end up not building muscle tissue because the targeted muscle isn't being worked hard enough.
In order to increase muscle mass, you have to exercise the muscle hard enough to break down a layer of muscle tissue.
After your workout, when your body as the opportunity to heal itself, it will repair the muscle tissue plus growing slightly more additional tissue.
Over time this results in getting noticeably bigger muscles.
So how many reps to build muscle should you be doing in order to maximize your workout efforts? Most fitness trainers agree that in order to build muscle mass most effectively (and safely), you should be doing 3 sets of exercises, with each set consisting of 6-8 repetitions.
But here's a key point to remember: you need to use a weight that fully fatigues the targeted muscle at around the 6-8 repetition mark.
If you hit the eight rep mark and feel confidently that you can still do more repetitions, then you need to add more weight.
You aren't working your muscles hard enough to build muscle mass.
But there is something else to consider when trying to build muscle mass.
You need to give the muscle you are trying to grow time to heal.
Many people fail to see muscle gains even when they are performing the recommended 6 to 8 reps.
What's the common cause? These individuals are not giving their muscle time to heal and re-grow properly.
When you "over-train", you break down the muscle tissue but then don't give it adequate time to repair itself.
The result: muscle growth remains stagnant or the muscle tissues get smaller.
Over-training can also drastically increase the probability of tearing a muscle, tendon, or ligament.
This can put you out of commission for several weeks while your injury heals.
So when you are trying to build mass in a healthy and safe manner, knowing how many reps to build muscle is the first step.
By using enough weight to totally fatigue your muscles after three sets of 6-8 repetitions (and giving your muscle tissue sufficient time to repair and re-grow itself), you will have no issues in successfully adding muscle mass in a timely fashion.
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