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Training for Your Fitness Goals - Guide to Rep Ranges
When you go to the gym, you are bound to see big guys lifting heavy weight. Your also bound to see smaller guys lifting lighter weight. But what about the big guys lifting lighter weight? Well all this has to do with how they work their reps. While each rep is very important, how many you do per set and how heavy or light they are, makes ALL the difference. So many people get how to do their reps wrong, but you wont, you have a guide now! The largest muscle fibers in the body are called Type I Fast Twitch fibers. They are used for lifting or pushing very heavy objects, but not for very long. Like if you were trapped under a heavy bag of sand, you'd push it all off really quick and get out right? Not sit there and push it off you and back down and back up and back down. Lets say you want to add a little meat on your bones, maybe even get a little stronger along the way? Lifting lighter weights for 15-20 reps will give you a deep burn and leave you feeling like you've really accomplished something today. And you have! But since your goal is to add size and strength, you need to use heavier weight. This doesn't mean heavier weight for 15-20 reps though; no, it's time for you to get explosive and powerful! So to target these fast twitch muscle fibers, you need to stimulate that feeling of wanting to get something off of you. A rep range of 4-6 is ideal for power and strength. You'll add strength very quickly with this rep range as well as some size. Lower the weight and EXPLODE it back up! The weight should be so heavy that you can get 6 but 7 is asking a bit much of you. A rep range of around 6-10 is great for bulking up and shaping the muscle you already have. You'll gain some strength here, but the muscles will be more stimulated to just get bigger. Some great methods for adding size and strength are doing Negatives and Heavy Forced Reps with a spotter. Now let's say you already have good strength and good muscle size, but you'de like to have some striations in there and just be more cut all around. Not so much bulk. Well this is where the lighter weight comes into play, and where most people fail. Lighter weight doesn't mean that you are still being explosive. You already have that method down. Now it's time to stimulate the Type II Muscle Fibers, which are much smaller than the Type I fibers. They are mainly activately through slow, and focused movements. You should aim to do reps between 12-20. But each rep should be all your focused on. Take 1-2 seconds at the peak of each movement to focus on squeezing the muscle your working. Then release back down to your starting position. Again, it is VERY important that to achieve this, you do not just do 15 reps. Focus and form are the key ingredients here. After this, hit a little abs and cardio and you'll be done for the evening. You should also learn that using cables is a great way to help define and shape any muscle. With cables, there is ALWAYS tension on the muscles in comparrison to free wieghts. Skull Crushers for example, with a cable you are holding the weight up with your triceps the entire time. But with free weights, you can take a break by holding the bar over you and letting the weight rest on your hands and joints. Learn to use cables, they will help you out tremendously! |
www.gymmonsters.com
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This intel was contributed by Stout
Stout
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May, 2012
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