People lift religiously, but seldom vary rep ranges and number of sets. They stick to 3 sets of 10 for an indefinite amount of time. What results is a total lack of progression. The muscles know what to expect and they just adapt to the program. It’s important to work different rep ranges in order to cause different adaptations in the muscles. Note the basics: A) 1-5 reps – neurological changes and gains of pure strength. B) 6-8 reps – neurological adaptations, as well as metabolic and structural changes resulting in gains of strength and hypertrophy. C) 8-12 reps – there is little neurological adaptation, but lots of structural changes resulting in major hypertrophy gains. D) 13-20 reps – changes are mostly metabolic resulting in local endurance gains. Depending on your goals, you need to vary between the different ranges every couple of weeks. Overdo the 8-12 range and you may get huge, but your strength will suffer. Conversely, staying in the 1-5 rep range will make you incredibly strong, but very little visible change will occur and the chance of injury increases.
Posted on: Thu, 17 Apr 2014 19:55:10 +0000
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