Here's a Quick Tip on How to Build Muscle More Effectively
Instead of picking up random light weights for multiple high rep sets, what would you think if I told you to pick up heavy weights, for multiple high rep sets?
Seems wrong doesn't it? We always hear that when we're training for high repetitions we should be using lighter weights, and yes, this is certainly the case. But the weight that you are using will ultimately be determined as "light" or "heavy" based on the rep count you are performing. What we often neglect is the intensity of the actual work set itself.
One of the most common mistakes I see in the gym is people picking up random weights and banging out high rep sets without any thought or care in the world as to what they are actually doing. "High Reps, Light Weights, I'm good." - wrong.
Remember, "heavy" will always be relative to the rep count you are performing.
Now science says that if we are trying to build muscle we should stick between 5-20 repetitions every single work set. So how do we choose the right weight to use?
The key to choosing the right weights for any work set, regardless of the number of repetitions you are doing, is choosing a weight that is going to bring you close to failure. Your last 1-2 repetitions should be very very hard!
So consider this the next time you are doing high rep sets, instead of picking up a random light weight that you can easily perform a high number of repetitions with, pick up something heavier, pay attention to the intensity of the work set, make sure that the last 1-2 reps you are doing are bringing you really close to failure.
Because, if you stick to what science says, and stay between 5-20 repetitions, it doesn't matter if you do 8 reps, 10 reps, or 18 reps, what matters is that you are promoting a physical adaptation through the intensity of your repetitions.
If you're really serious about building muscle, and making noticeable body composition changes, try this out. It's going to be way more effective than 3 Sets of 10-15 Reps at a random light weight.
Check out these sample BuildRx High Volume Training Sets:
Sample 1:
EMOM x 8:00 Minutes; For Max Total Repetitions; At WMR15 - Max Weight for 15 Unbroken Repetitions
Max Unbroken Repetitions: Dual DB Alternating Biceps Curl; 20X1
Sample 2:
Every 3:00 Minutes; Until 40 Total Repetitions/Side; At WMR8 - Max Weight for 8 Unbroken Repetitions
Max Unbroken Repetitions: Dual DB Front Foot Elevated Alternating Reverse Lunge; 20X1
Sample 3:
EMOM x 10:00 Minutes; For Max Total Repetitions; At WMR15 - Max Weight for 15 Unbroken Repetitions
Odd Minute: Max Unbroken Repetitions: Single Arm KB Overhead Press - L; 20X1
Even Minute: Max Unbroken Repetitions: Single Arm KB Overhead Press - R; 20X1
Want to take your bodybuilding to the next level? Check out BuildRx for more high volume, high intensity bodybuilding just like the sample pieces above. Start today, and you can get your 1st 30 Days absolutely free - click here to get started.