If you've ever wondered how to build muscle in the gym you have probably also asked yourself how many reps you need to do to get best muscle gain results. Today we are going to answer that question for you.
Firstly, while you may feel like you are the only person who is lost with regards to your training you certainly are not. In fact, you probably aren't even the only one at your gym in this situation, never mind the entire world. As a fitness instructor I meet hundreds of people per week who need help, so don't for one second think you are by yourself. Today you'll learn some progress producing facts.
The reason most men get a bit lost with fitness is they're training for two different goals simultaneously. Whereas the majority of girls just want to shed fat, guys want to build while losing unwanted fat.
The first step to achieving the body you want is to learn that your body will not change by itself. You literally have to force it into change. It's only concern is keeping you alive, it really doesn't care if you'd like to look different. In order to make it more powerful you need to force it to become so.
There are two main ranges of reps which will help you to determine what type of results you will get:
* Muscular growth or hypertrophy.
* Endurance.
So given the fact you're reading an article on how to gain muscle we already know that you're mainly here because you want to learn how to pack on head-turning size. This tells us you need to be primarily focusing on hitting the muscular growth zone, which means you should be trying to land each set between the eight and twelve rep mark.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
Most people can openly tell you what they want to achieve in the gym, what type of body they are striving for, but for some reason that's as far as it goes. They never actually tailor their workout plan to be specific to that goal. Now you know what you are doing, you will begin to notice this all the time in your local fitness center.
Most people don't take the time to learn the different benefits of various ways of training. This is why most women believe they'll get huge if they touch weights or do any kind of resistance training. These false beliefs will do nothing other than hold you back.
The second thing you need to do to make the most of hitting the hypertrophy zone is to progress. Your body's only job is to keep you alive, it does not care about your desire to build a more appealing look. It's not going to change unless you force it to change.
Use your rep zone to determine how much weight to lift as well as deciding when it is time to increase the resistance. How? It's actually very simple. Whereas most people don't know when the right time to increase a weight is, or most women are scared for fear of gaining muscle mass, simply remember the rules of your target rep zone. If using the hypertrophy zone use a weight which you can manage to lift eight times. Stick at that weight until you are able to get past 12 reps with good technique, then it's time to increase the weight, consistently forcing yourself to increase loads and stay within the right rep zone.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
Firstly, while you may feel like you are the only person who is lost with regards to your training you certainly are not. In fact, you probably aren't even the only one at your gym in this situation, never mind the entire world. As a fitness instructor I meet hundreds of people per week who need help, so don't for one second think you are by yourself. Today you'll learn some progress producing facts.
The reason most men get a bit lost with fitness is they're training for two different goals simultaneously. Whereas the majority of girls just want to shed fat, guys want to build while losing unwanted fat.
The first step to achieving the body you want is to learn that your body will not change by itself. You literally have to force it into change. It's only concern is keeping you alive, it really doesn't care if you'd like to look different. In order to make it more powerful you need to force it to become so.
There are two main ranges of reps which will help you to determine what type of results you will get:
* Muscular growth or hypertrophy.
* Endurance.
So given the fact you're reading an article on how to gain muscle we already know that you're mainly here because you want to learn how to pack on head-turning size. This tells us you need to be primarily focusing on hitting the muscular growth zone, which means you should be trying to land each set between the eight and twelve rep mark.
The other zone we mentioned is for muscular endurance. It's suited to those looking to build stamina as well as tone up, but it will not be a fantastic way to train for those more concerned with pure strength and size. That zone is made up of sets which end in the 15-20 range.
Most people can openly tell you what they want to achieve in the gym, what type of body they are striving for, but for some reason that's as far as it goes. They never actually tailor their workout plan to be specific to that goal. Now you know what you are doing, you will begin to notice this all the time in your local fitness center.
Most people don't take the time to learn the different benefits of various ways of training. This is why most women believe they'll get huge if they touch weights or do any kind of resistance training. These false beliefs will do nothing other than hold you back.
The second thing you need to do to make the most of hitting the hypertrophy zone is to progress. Your body's only job is to keep you alive, it does not care about your desire to build a more appealing look. It's not going to change unless you force it to change.
Use your rep zone to determine how much weight to lift as well as deciding when it is time to increase the resistance. How? It's actually very simple. Whereas most people don't know when the right time to increase a weight is, or most women are scared for fear of gaining muscle mass, simply remember the rules of your target rep zone. If using the hypertrophy zone use a weight which you can manage to lift eight times. Stick at that weight until you are able to get past 12 reps with good technique, then it's time to increase the weight, consistently forcing yourself to increase loads and stay within the right rep zone.
So now not only do you know how to build muscle but you also know how to push consistent gains from your body to avoid the plateau most people encounter and never break free from.
About the Author:
Author: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video guide teaching the five rules to a more muscular physique.
