Sean Nalewanyj asked:


No matter what you read or who you talk to, everyone has their own opinion of what the “perfect” rep range should be to allow for maximum muscle stimulation and growth. In this article I’m going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results.

Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating muscle growth. For every set you perform in the gym, you should utilize a rep range of 5 to 7. This means that for every set you perform, the weight should be light enough that you can complete 5 reps in good form, but heavy enough that you cannot complete more than 7. What’s so special about 5 to 7, you ask? Well…

1) Each set will only last between 20-30 seconds.

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort. Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time. You will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds.

2) Muscle stimulation will be maximized.

Our bodies are made up of 2 main types of muscle fiber: slow twitch and fast twitch. Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. They have a high tolerance for endurance exercise but do not have a very high potential for increased growth. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short, explosive movements. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for increases in both size and strength. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

By performing only 5 to 7 reps per set, you will enable your muscles to handle heavier amounts of weight than you could with a higher rep range. Building muscle is a byproduct of building strength, and training in a lower rep range is the most effective way to accomplish this. Since your strength will shoot up much faster using 5 to 7 reps per set, so will your muscle size.

4) Lactic Acid production will be kept to a minimum.

Training in the range of 5 to 7 will also decrease the amount of lactic acid that is secreted within the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates in the muscle tissue at increased rates the longer you exercise. By limiting the amount of lactic acid production you will decrease muscle catabolism and create an environment in the body where greater amounts of energy can be generated. This will translate into greater power output and maximum strength potential.

Okay, so we’ve established that a rep range of 5-7 is the absolute most effective means of stimulating muscle growth. However, this does not apply all the time or on every single lift. There are a few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. These muscle groups are predominantly made up of slow-twitch fibers, and therefore will respond better to higher reps. For this reason, a rep range of 10-12 should be utilized for these muscle groups. Again, this means that the weight should be light enough for you to complete at least 10 reps, but heavy enough that you cannot complete more than 12.

Summary:

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.

Perform 10-12 reps for the calves, abs, forearms and upper traps.



Muscle Gain

CHRIS WEST asked:


When weight lifting, most people are concerned about the amount that they can bench press.  When you use this Muscle Building Program  , you will increase the amount that you can bench in only ten weeks.  The program boasts a fifty pound increase in your bench in the short length of the program.

You might be wondering if it is even possible to gain an increase like this in such a short period of time, but you can.  You will have to pay attention to the guidelines that are presented in the program.  When you use a program that will offer you the kind of results like this, you will have to do it in the correct manner and focus on the results that you are trying to achieve.  The program emphasizes the recovery period that your body will need after such an intensive workout. 

It might seem like a fifty pound increase is an impossible goal, but if you pay attention to the program and follow the guidelines you will reach this goal.  Some can bench four hundred and fifty pounds and can show you all of the tips and techniques for increasing the amount of your bench.  There is some vital information that is necessary to reach this goal and you will receive it all when you use the Critical Bench program.  There are a number of muscles involved in a good bench and you will learn what is needed to get the kind of results that you want.  It is important that you condition these muscles to get the results that you want.

The program will help you with these tips to get the kind of results that the program guarantees.  The position that you use is one of these tips that you will get some great information on.  Stretching, breathing and the grip that you use will also be discussed to make sure that you are making the most of your bench pressing activity.  One of the most important factors that should be discussed is your mind.  You must be in the proper mindset to achieve your results. 

Your outlook will be an important part of your workout.  You will learn how to train your mind while you are training your body.  If you set a goal and stick to your plan, you will realize that goal.  There is also an inclusion of meal plans and supplements that will benefit your workout routine. 

The tips and techniques that are presented will give you an overnight improvement in your workout.  Inexperienced people might overdo the training and risk injury.  Over training will not help you reach your goals.  Go about the routine in a methodical and consistent manner and you will reach them.

This is the most intelligent approach to your workout.  The program will use a five day plan for training with two days off for rest.  Only on the first day of your workout will you be bench pressing.  The rest of the training period will be used to work on the weak parts of your bench and improving on those areas.  This will help you figure out why you are not achieving the results that you want in your bench.  When you do this program it is imperative that you do not overwork your muscles.



Muscle Gain

buildmusclechallenge asked:

http://www.buildmusclechallenge.com/free

Our week 1 results are finally in, plus we did a recap of everything we did to get our shocking week 1 results.

My nephew gained 10 lbs in a little over a week about 10 days to be exact (and he has no former gym experience). And I gained 6 lbs in that same amount of time. We truly did not think it was possible to gain that much weight in such a short period of time.

Here’s a breakdown of some key things that helped us get those impressive gains for week 1:

- Take a log book to the gym: this way, there’s no guesswork to what exercises you have to do and what weights you’re going to be using (helps you get in and out of the gym quickly)

- Keep a log book for your body measurements (ie – tape measurements and body fat measurements): this way you know how your progressing

- Take your supplements daily: If you want to build muscle fast you have to RELIGIOUSLY take your i.e.- vitamin c, multi vitamin, creatine, calcium etc. on time and on schedule. For more info on supplements and how they can help you build muscle fast check out our video: http://www.youtube.com/watch?v=V1F7Idy8dwA

- Eat when you’re supposed to (approx. every 3 hours): Never miss a meal, you’ll only sabotage your muscle gains.

- Consume liquid protein 15 minutes before and immediately after your workout. This helps your muscles repair itself quicker so it spends less time recovering and more time building new muscle (this is very important)

- You will be sore at the beginning, and that’s ok. Just know that it’s part of the process and your body WILL get used to your workouts.
If you have any questions, comments or feedback just leave us a comment. We’d love to hear what you think about this video and our other videos. Also don’t forget to check our blog for more videos and articles that are only found on our blog at: http://www.buildmusclechallenge.com

Learn Step by Step How I Gained 40lbs in 4 Months
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