The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

You can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

---

Muscle On The Brain

"A six-week cycle's gonna cost ya $170, lady -- you... Read More

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More

Ace Abs Without Crunches, Cradles, Or Sit-ups!

I know what many of you are thinking reading the... Read More

The Anabolic Evolution of Modern Bodybuilding

Since the early days of physical culture, modern man has... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

The Ultimate Hard Body Exercise

The Front Squat:As you may have already discovered, the squat... Read More

Personal Training: 3 Powerful Ways to Position Yourself as an Expert

Regardless of what profession you are in, it is critical... Read More

Increase Your Training Intensity - Training To Failure

You can only build muscle tissue if you can generate... Read More

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

Re-ignite Your Chest Training Progress

Effective Chest Training, Like Everything Else, Begins With The Proper... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

Successful Body Building Routine

There are some major key parts to a successful body... Read More

Burning Fat

The more muscle a person has, the greater their metabolism... Read More

Comeback Bench Program

For those who are not familiar with my name, I... Read More

7 Surefire Strategies For Fat Loss!

1. Weight Training. Building lean body mass (muscle) will speed... Read More

15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More

How to Lose the Most Fat and Build the Most Muscle in 30 Days

A lot can happen in 30 days.The dream of everyone... Read More

Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

Celebrity Personal Trainers

Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing... Read More

Tendonitis and the Effects on Your Routine

What turns out to be a small, yet annoying pain... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Machine Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days!

Imagine you need to look great to get all the... Read More

The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure... Read More

Anabolic Hormones - A Two-Edged Sword

When I was a young boy, emerging muscles were the... Read More