Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Tuesday, October 4, 2011

Best Rep Range for Growth

A common question among trainees is the best rep range to produce muscle growth or hypertrophy.  The best answer is, it all depends. The basic parameter for muscle growth is a rep range between 6-10 reps. That gives us a basic range to work with. What you need to do is to determine if the muscle group you are training is mostly fast twitch or mostly slow twitch fibers. If it is fast twitch,the best rep range is going to be 6-8 or a time under tension of 30-45 seconds. 

A muscle that is mostly slow twitch thrives on a rep range of  12-20 or a time under tension of 90-120 seconds. Many muscle groups are a combination of the two. In that case, a middle ground is best. A good time under tension for this composition is 60-90 seconds. 

Of course, all sets should be taken to at least muscular failure with some HIT variables added in every second workout.  Remember that muscles that are mostly fast twitch will gain the most muscle because that is the fiber type that is most responsible for muscle strength and size.  Slow twitch fibers thrive on aerobic or endurance activities but will increase somewhat in size and strength but not anywhere near what fast twitch fibers will.

In an upcoming post, I will outline a method to determine what type of fiber you have for each muscle group.

No comments:

Post a Comment