Optimal Repetition Ranges For Maximal Muscle Growth

Remember to consult your doctor before starting any diet and exercise plan.

Achieving a lean muscular physique is not easy, but there are a few tricks that you can adopt to help you on your way. Increased muscle-mass is one of the most sought after fitness goals, and if this is your plan, your rep ranges are critical to your ultimate success.

The amount of reps that you aim for should be specific to your goals. If you want to work your muscular endurance then your repetition range should be around 15 reps. To increase your strength, aim for 6-8 reps. In order to increase muscle size, your goal should be 10 reps. This means that during each exercise that you perform, you should try to achieve maximum muscular failure within this assigned repetition range.

These guidelines can also help you establish how much weight you should be using during your workout. For increased muscle size, you should use as much as you can handle to enable ultimate failure on your 10th repetition. If you can only do 6 reps for example, drop the weight and repeat. If you can complete more than 12 reps, add more weight and do another set. The objective is to constantly challenge your body beyond its normal limitations to enable consistent improvements.

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