1Train In All Rep Ranges

Everyone develops a preference to train in a certain repetition range. Maybe you like the strength and density that comes with heavy, low-rep training? Or perhaps you prefer the pump and muscle fullness that higher-rep training brings? Either way, realise that each repetition range has benefits, especially in terms of muscle growth.

To get larger muscles, train holistically. A good rule is to spend about 1/3 of your training time in the 2-6 rep range, 1/3 in the 7-12 rep range and the other 1/3 with sets of 13 reps or more.

This will ensure that you’re growing in just about every way a muscle can grow, including myofibrillar hypertrophy, which comes from using heavy weight for low reps AND sarcoplasm hypertrophy, which comes from doing higher reps with a more moderate weight.



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