So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
High reps with low weights may be the way to go, a new study suggests. More repetitions with lighter weights can build muscle as well as heavier weights -- assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point.
However, according to the expert, it all depends on your fitness goals and how much your body can take. If you're someone who wants faster results and wants to increase the size of the muscles, then lifting heavier weights may be more beneficial. But for obvious reasons, it can only be done with lower reps.
Depending on your goals, muscle growth does not depend on the amount of weight you lift. It is a myth that one must lift more weight to bulk up. If you're regular and patient with lighter weights, you can achieve similar results.
Multiple sets are more beneficial than single sets because you can lift heavy lifts for more repetitions without exhausting your muscles or getting injured. It helps you push the same set of muscles that may increase endurance and stamina.
If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.
The truth is, there's no correct strategy -- both are valid choices. Lifting heavy dumbbells, kettlebells and barbells will certainly make you stronger. But lighter weights can help you get stronger too -- it just may take you a bit longer. It all comes down to one important factor: muscle fatigue.
One, you could be lifting heavy and doing too few reps in the gym. Second, there may be a big gap between your workout days. Third, you might not be consuming enough calories. Before you move on to lifting heavier weights, make sure you are doing between 3 and 12 reps.
One possible reason your muscle is not growing could be that your training is more geared toward improving your strength vs hypertrophy (i.e. muscle growth). You want to fully activate your whole muscle to maximize growth. The last 5 or so reps performed in a set is where this happens.
One method is to figure out your 1-rep max for each exercise (the most you can lift for a single rep) and then work at 70 to 80 percent of that weight, the recommended range for hypertrophy training.
If you've been training properly for less than a year, perform 10-15 sets per muscle group per week. If you've been training properly for one to five years, perform 15-20 sets per week. If you're very advanced and have been training properly for over five years, perform 20-25 sets per week.
It is a myth that one must lift more weight to bulk up. If you're regular and patient with lighter weights, you can achieve similar results. It all comes down to two factors: the number of reps, and the way you perform them in order to achieve muscle fatigue.
Lifting weights that are too heavy can cause muscle and joint damage. Doing so can also cause spinal injuries such as herniated discs.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
You could feel “punch drunk” after working out, your arms and other muscles might ache more than usual, and your body may even feel generally weaker. A low protein diet can also hinder your weight-loss goals, because more muscle means a higher metabolism, which means it takes more calories to maintain the same weight.
Aesthetics aside, a good way to tell if you're gaining muscle is if your workouts feel easier; if you're able to pick up heavier weights, exercise for longer, or move through your sets feels easier, those are good indicators that you're gaining muscle — and, as a result, strength.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles.
Results: In both studies, Super-Slow training resulted in about a 50% greater increase (p<0.001) in strength for both men and women than regular speed training.
Unfortunately, doing too many reps may actually cause injury and limit your ability to train.
To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets.
Anything greater than 20 reps in a set is probably far too many. Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth. The only exception to this rule is 20 rep squats!