Results 1 to 4 of 4
  1. #1
    JPNUTZ is offline Junior Member
    Join Date
    Mar 2006
    Posts
    53

    How many reps for Building Muscle

    i thought it was between 4-6 but i just went to a well respected trainer and he told me to do about 8 reps for building mass does this sound right thanks

  2. #2
    SMAN12b's Avatar
    SMAN12b is offline Educate B4 U Medicate
    Join Date
    Apr 2006
    Location
    Rising from my Ashes !!
    Posts
    9,717
    See if this sheds some light on how much to do :

    BASICS OF BODYBUILDING
    AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
    PRESENTED HERE FOR YOUR CONSIDERATION BY:

    SMAN12B

    Muscle Physiology:

    Anaerobic Exercise vs Aerobic Exercise

    Fuel source burned during weight training = SUGAR (From all Carb Foods)
    Fuel source burned during cardio training = FAT (Dietary or stored body fat)



    Muscles use as fuel: 1st = Blood Sugar
    2nd= Stored Sugars (Glycogen)
    3rd= Protein & fat (Catabolic State)

    Muscle Fibers used in:

    Weight Training= Mostly Fast Twitch Muscle Fibers

    Aerobic Training= Mostly Slow Twitch Muscle Fibers

    2 Kinds of Fast Twitch Muscle Fibers:
    2A- These fibers can expect growth of only 25% greater.
    2B- These fibers can expect growth of 100%

    GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
    All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
    “2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

    WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
    If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
    MORE WEIGHT=MORE MUSCLE RECRUITMENT

    SO, what determines Total Muscle Recruitment??
    HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

    REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
    From 6-12 reps = Increase in strength AND size.
    More than 12 reps = Improves muscle endurance NOT size
    .

    Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

    # OF SETS TO DO FOR BODY PARTS(Just a guideline)

    CHEST= 9- 11
    BACK= 9-14
    QUADS= 9-12
    HAMS= 4-6
    CALVES= 4-6
    BI’S = 6-8
    TRI’S = 6-8

    In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
    Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
    Failure = last two reps should be extremely hard or require some assist to complete.
    __________________
    __________________

  3. #3
    AddMoreMass's Avatar
    AddMoreMass is offline Banned
    Join Date
    Jul 2007
    Posts
    21
    8-10 reps for bodybuilding and 3-4 reps for strength training or do a mixture of both to get bigger and stronger.

    John

    2nd warning. Read the board rules. Do not post links to other sites. If you do not follow the rules you will be suspended.

  4. #4
    SMAN12b's Avatar
    SMAN12b is offline Educate B4 U Medicate
    Join Date
    Apr 2006
    Location
    Rising from my Ashes !!
    Posts
    9,717
    Quote Originally Posted by AddMoreMass
    8-10 reps for bodybuilding and 3-4 reps for strength training or do a mixture of both to get bigger and stronger.

    John

    ]



    You are NOT allowed to post that website, it has been edited out of your other post

    I suggest you edit it out of this one before you get banned

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •