This has always sounded solid based on what we know about muscle physiology and the energy systems used during these types of workouts, as well as the results that athletes have seen over the years training these ways. Research and years of training have previously shown that the rep range of 1–6 reps per set is best for increasing muscle strength and the rep range of 7–12 reps per set is best for increasing muscle growth while reps of 12 and higher are best for increasing muscle endurance. This breaks down the rep ranges into three main categories: 1) muscle strength, 2) muscle hypertrophy (growth), and 3) muscle endurance. In the world of strength-training science, rep ranges are categorized into what’s known as a repetition maximum continuum (see the figure included below). If not, continue with what you’re doing, but don’t be surprised when those gains come to a sudden halt. Before you spit out your shake and skip on to the next article, do yourself a favor and read this if you truly want to pack on as much muscle as you can. According to research that’s been accumulating over the past couple of years, as well as my own research in the real lab known as the gym, going with lighter weight and higher reps may be even better for maximizing muscle growth. Training as heavy as you can, workout after workout, may not actually be the best way to build muscle or even strength! Yes, you read that right. Yet before you down your pre-workout shake and head to the gym with the goal of doing dumbbell shoulder presses with irons that are 10 pounds heavier than the ones you used last week, take a deep breath and hear me out on something. The motto we live by is, “Go heavy or go home.” There’s an inherent thrill we get from grabbing a set of monster dumbbells that 99% of gym members will never be able to touch. The rush we get is from throwing more plates on the bar and seeing the resultant increase in our muscle mass. Day in and day out we hit the gym to push it harder than we did the previous workout. We’re a diehard breed that doesn’t need the camaraderie of a team or the thrill of competing against others. There’s no secret as to what drives bodybuilders like you and me to the iron.
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