REP RANGES!
When training in the gym on various machines and performing many different exercises, there is one main goal at hand… signal lean muscular growth. Some believe that higher reps and lighter weight is most effective. Others are set on heavy weights and believe that low repetitions work the best. Who’s right?
Let’s begin by talking about what constitutes our muscles. Muscles indeed hold blood and nutrients but they are mostly comprised of tiny fibers that connect to create the actual muscle tissue. Rep ranges affect the different muscle fibers in different ways.
The first type of muscle fiber in our bodies is “fast-twitch” muscle fibers. Fast-twitch muscle fibers mainly produce strength and have the most potential to grow in size and shape and are best stimulated in the 6-8 rep range.
The second type of fiber in our muscle is “slow-twitch” fibers. These fibers are endurance based. They also have more blood capillaries making them more efficient at transporting nutrients back in to the muscle.
As our genetic makeup provides for individuality/uniqueness, some people have more fast-twitch fibers than slow-twitch and vice versa. Regardless, to completely develop the muscle, ultimately BOTH fibers need to be worked.
Fast twitch “The Growth Fibers”
Fast-twitch muscle fibers are most potentially stimulated between 4-12 reps. More so than slow-twitch, these fibers can grow in size and shape. Typically, with this set, the SLOW twitch(endurance based) fibers are recruited first. Although, with the use of more challenging weight, if that same set is taken to muscular failure at the twelfth rep the fast twitch fibers activate. Stimulating fast twitch muscle fibers is the fastest way to create hypertrophy. The higher the intensity of weight training (using a weight closest to your maximum) the stronger the signal for growth will become. Remember, your muscles have to be forced to grow. This means putting more stress on the muscle progressively (i.e. - increasing weights used each week).
Slow-twitch “the endurance fibers”
Slow-twitch muscle fibers are suited for sports or activities that require more endurance such as cross-country running or cycling. Slow-twitch muscle fibers are resistant to fatigue and they actually prefer to use fat for a fuel source while working. Slow-twitch fibers have much bigger mitochondria (power plant of cells) as well as having a better blood supply compared to fast twitch muscle fibers. The mitochondria will actually grow in size to meet the energy requirement of the training.
PUTTING IT ALL TOGETHER!
For the most part people are looking to burn fat and add lean muscle.
So first we would want to set up a workout routine to build lean muscle mass using the information we just learned. Give your self 3-4 days in the gym and 3-4 days to rest and recover from these workouts.
Be sure to focus on compound exercises (ones that use more than just one muscle) that reach muscular failure within 8-12 repetitions. Try to split up your body parts throughout the week to insure maximum focus/intensity and rest interval for each workout. Remember every time you lift weights you should be lifting to build LEAN muscle, not burning fat, not to get a pump, but to build more lean muscle.
An example routine
Monday CHEST AND SHOULDERS
Tuesday off
Wednesday BACK
Thursday off
Friday LEGS
Saturday ARMS AND ABS
Sunday off6-8 range.
Now, on “off” days from the gym OR after your workouts, plan on an aerobics schedule. Remember that weight training builds muscle while diet and aerobics/cardio burn fat. For beginners, I recommend doing low intensity cardio 3-5 days a week to encourage the metabolism to burn fat. Cardio can be done first thing in the morning on an empty stomach or after your workout.
Low intensity entails about 70% of your maximum heart rate (maximum heart rate = 220 minus your age).
Incorporating the information above will help you take control and achieve your dream body.
Of course diet play a crucial role in activating the different muscle fibers but, this will be a discussion for another blog entry. Remember, Max Muscle has the tools that you will need on your journey to building you ultimate physique.
For more information on this please visit either of our locations in the St.Louis area.
