Monday, 22 June 2015

The Role of Repetitions in Your Muscle Building Program

Repetitions are the fundamental building blocks of any strength or muscle building program but it's some thing which lots of lifters take for granted. How frequently do you see folks in the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical standpoint? There's a great deal more to the simple rep than meets the eye.
The very first thing to notice is the fact that a repeat contains three parts - pause, specifically lower and raise. To optimize muscle development a slow, controlled tempo is needed, although the rate at which this is realized is dependent upon the desirable consequence. The procedure should at no time be hurried, bouncy or jerky but instead should be managed and smooth.

The next factor relates to how many repetitions should be performed. Yet more, this is dependent on what you aspire to reach but you may use the following as a fundamental rule of thumb:
1. One repetition maximum (1RM) increases muscle strength.
2. Muscle size increases.


3. A higher amount of repeats are going to have more effect on muscle endurance and little impact on strength or size.

Your objective therefore should be to finish six to eight repetitions of a load equal to 75-80% of your 1RM. This may maximize your muscle building potential, as long as you finish each raise with perfect type in a smooth controlled fashion.