Strength Training Reps Vs Mass Reps
For the most part, a lot of people are perplexed and just don't know the repetition and set variety they must use to get stronger. In the past, people have stuck by the notion that in order to get toned, you do more reps, but if you want to get bigger, you do fewer reps. Basically, this could not be further from the truth.
It is important to distinguish between muscle tone and muscle mass in order to understand how reps work for each. Like filling up a water balloon, getting that bodybuilder physique results in soft looking muscles. However, if you were getting more toned instead, that would equate to thickening the rubber on the balloon itself.
Strength Training Reps
In order to get stronger, put on more weight and do fewer reps of that weight. The most vital part of the whole affair is that you cannot wear yourself out too much. By the time your workout is over, you should not have completely exhausted your muscles. Stop one rep short of that instead. With this training method, your muscles will get more toned, lending that tight physique that you want. For the most part, you can get stronger with a decent set of 3-5 reps. Since you are not experiencing muscle failure, you could even do 5-10 sets of this workout variety.
Mass Reps
If you want to get your muscles to be bigger, you have to do high rep training to failure. Your muscles will need to get bigger if you completely exhaust them. At the same time, if you get bigger muscles, you will look slightly softer and not as streamlined. Muscle mass training should be done with about 12-15 reps. Keep in mind that you have to absolutely wear out your muscles in this exercise. As a result, the set number can decrease a bit, since you shouldn't be able to do too many.
Rest Periods
Also, you want to keep in mind the length of time you want to allocate to complete the reps, as well as your rest time periods. Strength reps benefit from being more controlled, and even pause a bit after a rep, so that your nervous system can catch up with you and not get fried. When training to fatigue, you can do reps faster and exhaust your muscles even further, allowing you to get bigger.
The time when you rest after a set follows the same principle. As you strength train to get bigger muscles, take a 2-3 minute break after each set to prevent fatigued and exhausted muscles. On the other hand, you want to make sure you keep your muscles exhausted, so just rest for 45 seconds or so.
The Best Approach
No matter what, you should try doing both strength reps and muscle mass reps in order to benefit the most. The mass reps will give you the muscle mass you want, and strength reps will give them the power they require. What's more, varying body parts can have unique rep schemes when you exercise them. If I want to get a lean, muscular chest without getting huge, I just do 3 reps, avoiding failure. At the same time, if I want big arms, I'll do 12 rep sets until I experience muscle failure, not putting as much weight on them.
Strength training reps and mass reps are almost always confused by the layman. Low reps of heavy weights can really help you tone your muscles, as long as you do not do reps until failure. Higher reps until you experience muscle failure is ideal for bigger, softer musculature.
About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. There's no point in using a bodybuilder routine to get a fitness model physique. These are Not Your Average Fitness Tips.
Read more about strength reps and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time.
http://www.notyouraveragefitnesstips.com
It is important to distinguish between muscle tone and muscle mass in order to understand how reps work for each. Like filling up a water balloon, getting that bodybuilder physique results in soft looking muscles. However, if you were getting more toned instead, that would equate to thickening the rubber on the balloon itself.
Strength Training Reps
In order to get stronger, put on more weight and do fewer reps of that weight. The most vital part of the whole affair is that you cannot wear yourself out too much. By the time your workout is over, you should not have completely exhausted your muscles. Stop one rep short of that instead. With this training method, your muscles will get more toned, lending that tight physique that you want. For the most part, you can get stronger with a decent set of 3-5 reps. Since you are not experiencing muscle failure, you could even do 5-10 sets of this workout variety.
Mass Reps
If you want to get your muscles to be bigger, you have to do high rep training to failure. Your muscles will need to get bigger if you completely exhaust them. At the same time, if you get bigger muscles, you will look slightly softer and not as streamlined. Muscle mass training should be done with about 12-15 reps. Keep in mind that you have to absolutely wear out your muscles in this exercise. As a result, the set number can decrease a bit, since you shouldn't be able to do too many.
Rest Periods
Also, you want to keep in mind the length of time you want to allocate to complete the reps, as well as your rest time periods. Strength reps benefit from being more controlled, and even pause a bit after a rep, so that your nervous system can catch up with you and not get fried. When training to fatigue, you can do reps faster and exhaust your muscles even further, allowing you to get bigger.
The time when you rest after a set follows the same principle. As you strength train to get bigger muscles, take a 2-3 minute break after each set to prevent fatigued and exhausted muscles. On the other hand, you want to make sure you keep your muscles exhausted, so just rest for 45 seconds or so.
The Best Approach
No matter what, you should try doing both strength reps and muscle mass reps in order to benefit the most. The mass reps will give you the muscle mass you want, and strength reps will give them the power they require. What's more, varying body parts can have unique rep schemes when you exercise them. If I want to get a lean, muscular chest without getting huge, I just do 3 reps, avoiding failure. At the same time, if I want big arms, I'll do 12 rep sets until I experience muscle failure, not putting as much weight on them.
Strength training reps and mass reps are almost always confused by the layman. Low reps of heavy weights can really help you tone your muscles, as long as you do not do reps until failure. Higher reps until you experience muscle failure is ideal for bigger, softer musculature.
About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. There's no point in using a bodybuilder routine to get a fitness model physique. These are Not Your Average Fitness Tips.
Read more about strength reps and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time.
http://www.notyouraveragefitnesstips.com
