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For muscle building the only number that matters is total volume. 225 x 10 bench = 2,250 lbs total volume. Lifting 150 lbs for 15 reps = 2,250 lbs of total volume. both will cause the same muscle growth to occur. If you increase the volume per set from 2,250 to 3,000 using any weight then you have achieved progressive overload.
You will grow muscle if do reps in the hypertrophy rep range (5-35) as long as you go to failure. And when you train to failure studies show no additional benefits are gained from doing more than one set to failure. So basically if you train to failure only use one set. If you do volume and shy away from failure you need more sets or reps to reach the intensity needed to push your muscles and force them to adapt to the new stimulus. Me personally, I like to pick the target rep range of 10-15 to go to failure on for one set for each of my exercises and I’m done for the workout. When I exceed that number I add more weight, but I don’t add more sets.
What about, 1 set workouts. Pump training. Mind to muscle connection. Intensity. Isometric blasts. All these are much more relevant to focus on than going thru certain counted reps. Bc what you notice after a while is that you can do the perfect workout ”on paper” but not progress at all after the newb-gains.
Do you have to change rep ranges every so often or can you stay with the same amount of reps without drawbacks?
Were those studies made on beginners? Let's say you lift for 5 years and always did 6 reps which is more for strength than for endurance and you hit a plateau, maybe starting to lift more for endurance will give additional gains since your endurance muscle fibers are untrained. While when you're a beginner you will build muscle so matter in which ranges. So imo it's important to know if the test persons were beginners or not
Well explained
SET 1: 12 reps.
SET 2: 10 reps.
SET 3: 8 reps.
How many reps and how many times a week?
I recently broke my leg and had to jump around on one leg all day to do commun chores. So HIGH VOLUME and LOW INTENSITY. My right calf got more jacked then ever and I stoped working out during that time. VOLUME seem's to be the key word here.
2022 Sep 16
How about for explosive power? What rep ranges is the best for power?
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How Many Sets and Reps Should a Beginner do And How many hours and days should a beginner working for strength
Well, is there a difference between more sets with less reps or more reps with less sets?
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