Fitness and Health

Most weight training program include this much repetitions for gaining muscle. The truth is that this approach places the muscles with not enough tension for effective muscle gain. High tension eg heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension increases muscle mass, generating structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance, just by using this program all the time, did not generate higher levels of tension that comes from the heavier weights and fewer repetitions, and the tension no longer be achieved with weights more lighter and more reps. Change the number of repetitions and the correct weight to stimulate all types of muscle growth.

Three sets of rules

The truth is that there is nothing wrong in three sets but then again there is nothing surprising about it either. The number of sets to perform should be the basis for your goals and not on a standard half-century old. The repetition becomes more an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions of an exercise done the same. Read the rest of this entry »