Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

The Role Of Repetitions In Your Muscle Building Program


Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

You can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



Accidental Discovery is the Quickest Way to Build Muscle
Newswire (press release)
When a person is finally able to get through all the ads and outlandish promises (i.e. “Lose Unwanted Belly Fat in Two Days”) their brains are numbed and they miss the simple steps it takes to actually build muscle. The simple truth is that people who ...



Family Film Night to be presented at Copper Queen
Sierra Vista Herald
Family Film Night, “The Muppets” is to be presented by Bisbee local Rebecca Orozco on Aug. 5 at 5 p.m. at the Copper Queen Library Meeting Room. All programs are free and open to everyone. Come join in for a night of family fun as the Copper Queen ...

and more »


$1000, a Passed Test, and an Essay Will Get You a CrossFit Box
Men's Fitness
You are here. Home / Training / Build Muscle. July 28, 2014. $1,000, a Passed Test, and an Essay Will Get You a CrossFit Box. ESPN's "Outside the Lines" publishes concerns about the workout craze. by Kit Fox Follow · Print. Editor's Picks. Essential ...

and more »


Bodybuilder & neurosurgeon debunks five training myths
Your Houston News
If you want to build muscle, then CrossFit has many problems. First, it encourages ballistic movements from novice lifters, and since the program's rise in popularity, there has been a marked increase in injury rates, which can set fitness goals back ...



Perth health-preneurs Rebecca Weller, Athanae Lucev and Renae Wauhop talk ...
Perth Now
According to former Miss Universe runner-up Renae Wauhop, who just opened Anarchy gym in Northbridge, women now are looking to build muscle instead of hitting the treadmill for hours to burn off their lunch. “Girls are shying away from that skinny ...

and more »


You have one week to get ready for 100 Fit Days
Irish Independent
It is for you if you want to lower your cholesterol, eat healthier, build muscle. It is for you if you find yourself overwhelmed by the stress of balancing work and life and want to regain control. It is for you if you have been following the same ...



Little miracles: Storybook Farm celebrates service
Opelika Auburn News
During the sessions, children with special needs participate in games and activities on horseback to build muscle strength and gross and fine motor skills, along with learning empathy and compassion. Programs correspond with Auburn University semesters ...



Charlize Theron Shaves Head In New 'Mad Max: Fury Road' Trailer
ETCanada.com (blog)
In an interview with Esquire back in May, Charlize Theron revealed that she first signed up for Mad Max: Fury Road in 2009. After training for eight months in order to build muscle mass and get into what she describes as "warrior shape," Theron arrived ...

and more »


Special fitness: Program caters to people with developmental disabilities
Chicago Daily Herald
Spirit -- which stands for "Social Physical Interactive Respectful Inclusive Teamwork" -- offers classes that help clients with developmental disabilities build muscle, increase flexibility and improve their diets. As a population, they have limited ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.