If you've ever wondered how to build muscle in the gym you have probably also asked yourself how many reps you need to do to get best muscle gain results. Today we are going to answer that question for you.
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
If you ask most men what their goal is it is usually very similar. They want to build a more powerful physique with less body fat.
The human body only changes when it is forced into it. If you are not doing that, not progressing in your workouts, your body won't change. Why? Because it doesn't have to! How many people do you see in your gym who have been doing the exact same thing for months and don't seem to be getting any results? Quite a few, I imagine, because this is a common issue which most people never address properly. Your body adapts to your workout. Even though you're working hard, your body knows it can handle it. Why? Because you probably did the same thing last week and it can remember. To get change you need to force change.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* The hypertrophy zone.
* Muscular endurance.
So given the fact you're reading an article on how to gain muscle we already know that you're mainly here because you want to learn how to pack on head-turning size. This tells us you need to be primarily focusing on hitting the muscular growth zone, which means you should be trying to land each set between the eight and twelve rep mark.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
The next time you visit your local gym or fitness center take a quick look around. You will notice that not many people are training with a specific goal in mind, despite the fact that if you ask them what they want to achieve they will be able to tell you straight away.
Most people don't take the time to learn the different benefits of various ways of training. This is why most women believe they'll get huge if they touch weights or do any kind of resistance training. These false beliefs will do nothing other than hold you back.
Before we end today's class we also want to bring your attention to a second fact. This fact is the single most important aspect of your training, without it you won't get anywhere. We are talking, of course, about steady progression. Resistance training is something which your body is built to adapt to and, as we pointed out earlier, you will need to progressively challenge yourself more in order to keep forcing results from it.
To force this change you need to consistently progress and one effective way to do that is using the 8-12 rep range. The moment you are able to perform twelve repetitions with a weight you should increase the resistance and use the system again.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
The majority of people who train are a little bit lost so if you're in a situation at the moment where you don't know what to do the first thing you should do is stop worrying. You aren't alone, that's for certain. But today you'll be well on your way to getting some results.
If you ask most men what their goal is it is usually very similar. They want to build a more powerful physique with less body fat.
The human body only changes when it is forced into it. If you are not doing that, not progressing in your workouts, your body won't change. Why? Because it doesn't have to! How many people do you see in your gym who have been doing the exact same thing for months and don't seem to be getting any results? Quite a few, I imagine, because this is a common issue which most people never address properly. Your body adapts to your workout. Even though you're working hard, your body knows it can handle it. Why? Because you probably did the same thing last week and it can remember. To get change you need to force change.
Depending on what results you are aiming for, one of the following two rep ranges will be suitable for you:
* The hypertrophy zone.
* Muscular endurance.
So given the fact you're reading an article on how to gain muscle we already know that you're mainly here because you want to learn how to pack on head-turning size. This tells us you need to be primarily focusing on hitting the muscular growth zone, which means you should be trying to land each set between the eight and twelve rep mark.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
The next time you visit your local gym or fitness center take a quick look around. You will notice that not many people are training with a specific goal in mind, despite the fact that if you ask them what they want to achieve they will be able to tell you straight away.
Most people don't take the time to learn the different benefits of various ways of training. This is why most women believe they'll get huge if they touch weights or do any kind of resistance training. These false beliefs will do nothing other than hold you back.
Before we end today's class we also want to bring your attention to a second fact. This fact is the single most important aspect of your training, without it you won't get anywhere. We are talking, of course, about steady progression. Resistance training is something which your body is built to adapt to and, as we pointed out earlier, you will need to progressively challenge yourself more in order to keep forcing results from it.
To force this change you need to consistently progress and one effective way to do that is using the 8-12 rep range. The moment you are able to perform twelve repetitions with a weight you should increase the resistance and use the system again.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
About the Author:
Author: Russ Howe PTI is England's most subscribed Personal Trainer. Discover how to build muscle with our free video guide showing the five principles to a more muscular physique.
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