The truth is the best workouts to build muscle take a number of factors into consideration. All of which are based on the assumption that you are already getting enough rest and recovery between workouts and eating a protein rich, nutritionally dense diet.
Through the various Physiological studies carried out over the years, Scientists agree that there are three main principle factors in determining optimum strength and muscularity.
Namely:
The amount of weight used
The time of duress
The range of movement
In clear bodybuilding terms this equates to:
How heavy you are lifting.
How you are lifting (Form) and
How long you are lifting for. (Time of set and rep movement)
In order for optimum muscle stimulation there are certain contributing factors that must be strictly adhered to.
Firstly the muscle group you are targeting needs to be under continual stimulation. This means that there must be constant movement of the weight during every set and each rep.
To increase overall strength this should be with the heaviest weight possible for you to lift between 10-30 seconds.
To increase your overall muscle mass, then 30-60 seconds is the optimum time per set and more than 60 seconds per set will increase your endurance.
Through the various Physiological studies carried out over the years, Scientists agree that there are three main principle factors in determining optimum strength and muscularity.
Namely:
The amount of weight used
The time of duress
The range of movement
In clear bodybuilding terms this equates to:
How heavy you are lifting.
How you are lifting (Form) and
How long you are lifting for. (Time of set and rep movement)
In order for optimum muscle stimulation there are certain contributing factors that must be strictly adhered to.
Firstly the muscle group you are targeting needs to be under continual stimulation. This means that there must be constant movement of the weight during every set and each rep.
To increase overall strength this should be with the heaviest weight possible for you to lift between 10-30 seconds.
To increase your overall muscle mass, then 30-60 seconds is the optimum time per set and more than 60 seconds per set will increase your endurance.
For Bodybuilders this simply means:
* FOR INCREASED STRENGTH: You will want to be lifting the heaviest weight possible for a set of between 10-30 seconds.
* FOR INCREASED MUSCLE MASS: You will want to be lifting the heaviest weight you possibly can for a set of between 30-60 seconds
* FOR ENDURANCE AND MUSCLE DEFINITION: You will want to be lifting the heaviest weight you possibly can for over 60 seconds.
WHAT ABOUT REP RANGE IN RELATION TO WORKOUTS TO BUILD MUSCLE?
Well the rep range you will require is actually derived from the above information, and is dependent on both your own personal goals (Strength, Shaping or Endurance) and on the SPEED of your rep (i.e. how long you take to do one rep).
The faster your rep speed, the more reps you will have to complete for maximum muscle growth, and the slower your rep, the fewer you will need to do for maximum growth.
So this is why you will find so much lively debate and varying 'expert opinion' on different rep ranges for ultimate muscle growth.
Hopefully now, after reading this article you will come to realize that the debate of 'How Many Sets and How Many Reps.'
Should really be 'How many Sets and How Many Reps - Dependant on your GOAL.'
To conclude:
You will need to adjust your rep range and set time dependent on whether you are looking to build Strength, Mass or Endurance.
THE FINAL PIECE OF THE PUZZLE
Is speed...
For muscle growth you should be aiming for 2 seconds on the lift, push or pull and 3 seconds on the lowering part of the movement.
Total - 5 seconds per rep.
Summary
* FOR INCREASED STRENGTH: You will want to be lifting the heaviest weight possible for a set of between 10-30 seconds. 5 Seconds per rep.
* FOR INCREASED MUSCLE MASS: You will want to be lifting the heaviest weight you possibly can for a set of between 30-60 seconds. 5 Seconds per rep.
* FOR ENDURANCE AND MUSCLE DEFINITION: You will want to be lifting the heaviest weight you possibly can for over 60 seconds. 5 Seconds per rep.
* FOR INCREASED STRENGTH: You will want to be lifting the heaviest weight possible for a set of between 10-30 seconds.
* FOR INCREASED MUSCLE MASS: You will want to be lifting the heaviest weight you possibly can for a set of between 30-60 seconds
* FOR ENDURANCE AND MUSCLE DEFINITION: You will want to be lifting the heaviest weight you possibly can for over 60 seconds.
WHAT ABOUT REP RANGE IN RELATION TO WORKOUTS TO BUILD MUSCLE?
Well the rep range you will require is actually derived from the above information, and is dependent on both your own personal goals (Strength, Shaping or Endurance) and on the SPEED of your rep (i.e. how long you take to do one rep).
The faster your rep speed, the more reps you will have to complete for maximum muscle growth, and the slower your rep, the fewer you will need to do for maximum growth.
So this is why you will find so much lively debate and varying 'expert opinion' on different rep ranges for ultimate muscle growth.
Hopefully now, after reading this article you will come to realize that the debate of 'How Many Sets and How Many Reps.'
Should really be 'How many Sets and How Many Reps - Dependant on your GOAL.'
To conclude:
You will need to adjust your rep range and set time dependent on whether you are looking to build Strength, Mass or Endurance.
THE FINAL PIECE OF THE PUZZLE
Is speed...
For muscle growth you should be aiming for 2 seconds on the lift, push or pull and 3 seconds on the lowering part of the movement.
Total - 5 seconds per rep.
Summary
* FOR INCREASED STRENGTH: You will want to be lifting the heaviest weight possible for a set of between 10-30 seconds. 5 Seconds per rep.
* FOR INCREASED MUSCLE MASS: You will want to be lifting the heaviest weight you possibly can for a set of between 30-60 seconds. 5 Seconds per rep.
* FOR ENDURANCE AND MUSCLE DEFINITION: You will want to be lifting the heaviest weight you possibly can for over 60 seconds. 5 Seconds per rep.
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