eval(ez_write_tag([[580,400],’mensjournal_com-under_second_paragraph’,’ezslot_2′,167,’0′,’0′]));here we build separate cases for high, medium and low reps and render a verdict on which is the best choice for increasing muscle mass. however, low-rep training has one significant shortcoming: muscle-fiber stimulation, and thus growth, is correlated closely to the amount of time a muscle is under tension. theoretically, the longer a muscle is contracted, the greater the potential for damage to the tissue.
in the final analysis, substantial evidence argues that training in a moderate-rep range is the best way to build muscle mass. because each cycle has specific objectives, the number of reps for each varies sharply.eval(ez_write_tag([[300,250],’mensjournal_com-incontent_10′,’ezslot_9′,125,’0′,’0′])); phase 2: hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). longer rests may benefit you in the long run.eval(ez_write_tag([[300,250],’mensjournal_com-incontent_16′,’ezslot_11′,131,’0′,’0′])); for the rest of the moves, which are compound exercises, meaning they work more than one body part and muscle group, your target amount of rest will vary depending on your goal.
but if size is paramount, high reps won’t get it done, especially if the preponderance of your training lies in this zone. so, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. this doesn’t mean that you have to rely on one method exclusively. alternating between the two may be the best approach for long-term success. conventional wisdom has it that training with high reps and light weights builds endurance, but makes little contribution, 20 reps for mass, 20 reps for mass, 6 reps for mass, high rep training for mass, light weight high reps bodybuilding. [u’ The new findings: Lifting relatively light weights (about 50% of your one-rep max) for about 20\u201325 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for eight to 12 reps, according to the study, the latest in a series done at McMaster University in …
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