Optimal repetition ranges for maximal muscle growth

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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.

Maximum Muscle Hypertrophy Program

Day 1: Chest & Abs
Incline DB Press4 sets10 reps
Cable Flyes4 sets12 reps
Flat BB Press4 sets10 reps
Incline DB Flyes4 sets12 reps
Ball Crunches3 sets20 reps
Leg Raises3 sets10 reps
Medicine Ball Twists3 sets10 reps
Day 2: Legs
Squats4 sets10 reps
Leg Extensions4 sets10 reps
Leg Curls4 sets10 reps
Stiff Leg Deadlifts3 sets10 reps
Walking Lunges3 sets10 reps
Seated Calf Raises4 sets15 reps
Cardio1 set20-30 min.
Day 3: Rest
Day 4: Shoulders & Triceps
Military DB Press4 sets10 reps
Side DB Laterals4 sets10 reps
Front DB Raises4 sets10 reps
Upright Rows4 sets10 reps
Close-Grip Press4 sets10 reps
Cable Bar Pressdowns4 sets10 reps
Over-Head Extensions4 sets12 reps
Cardio1 set20-30 min.
Day 5: Back & Biceps
Wide-Grip Pulldown4 sets10 reps
Close-Grip Row4 sets10 reps
Bent-Over BB Row4 sets10 reps
Back Raises4 sets12 reps
Standing DB Curls4 sets10 reps
Seated Incline DB Curls4 sets10 reps
Preacher Curls4 sets10 reps
Cardio1 set30-40 min.
Day 6: Rest
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