One size definitely doesn’t fit all in the weights room. On any given day, you’ll see people training with barbells, dumbbells, machines, or purely bodyweight. Some will be moving quickly between sets, repping out 15+ reps and adding in a drop-set to finish. At the other end of ...
How Negative Reps Help You Gain Muscle Strength & Size Are you familiar with the term “ negative reps ” or “negative training?” This form of training places emphasis on the negative, or eccentric, portion of an exercise. The reps that you do when you weight train or work with your ...
Bulking involves eating more than usual – much more. Thissurplus of caloriesshould help you gain weight and muscle mass more quickly. You’ll get a better result from your bulk if you increase your training volume alongside your calorie intake, and forced reps are one way to do this. After...
Exercise repetitions vary based on your goals. A fewer number of reps at higher weight are used for building bicep muscle mass, while higher reps at lower weight improve muscle endurance. If you are having trouble setting rep or weightlifting goals, consult a personal trainer or physician to he...
You also might want to slow the pace down if you’re recovering from an injury or are gradually returning to exercise after having a baby. Another time when slowing your reps can be helpful is when you have specific goals to increase your muscle size - aka hypertrophy - which is a key...
Is it better to increase reps or sets for endurance? Typically, increasing both in a structured way is beneficial for building endurance. 10 What happens if you do too many sets? Overdoing sets can lead to overtraining, increasing injury risk and hindering muscle growth. 9 What is the differe...
Training for Muscle Growth Hypertrophy for muscle size and bodybuilding training uses lighter weights, more repetitions and less rest time. Muscle requires metabolic stress to increase in size. This means working the muscle to the point where lactate builds and muscle suffers internal damage, then re...
The eccentric contraction (lowering the weight). Let The Rep Begin Picture yourself getting ready to do your favorite exercise – be it a squat, a bench press, a tricep extension, or a bicep curl, doesn’t matter. Focus on the muscle to be worked. The initial motion flexes the muscle ...
This method has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10x10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selec...
but in a slightly different way. Since the goal is more on strength, your body composition will greatly differ from someone who performs exclusively high-rep sets. Powerlifters are strong as hell and can move jaw-dropping weight, but probably lack a bit of the size and definition of a wel...