Flex Online discusses the high-low training strategy. You can surely combine your workout techniques while spicing up your routine. It’s not just about variety. We can agree that this is essential in maintaining muscle growth, but exercise selection isn’t the only thing that matters.
You switch your lifts every time you work on a different body part, but did you ever ask yourself how often you alter your count per set? High-Low training is one way for you to plan your patterns better. You switch back and forth between the high and low ranges in different workouts and set count.
Studies have shown that the best range to growth muscle is the 8-12 rep range. However, you shouldn’t rely on this entirely. Higher and lower reps have more advantages. The higher range improves blood volume and stamina. Lower ranges encourage strength. These two can maximize your gains.
Variety isn’t just the spice of life. It may be the main ingredient of muscle growth. But variety doesn’t merely reference exercise selection. You might switch lifts every time you work a body part, but how often do you dramatically alter your reps per set? Read more…
Simply Shredded discusses the kind of training that promotes the use of high and low rep ranges. Your muscles will surely get an extremely well-rounded workout because they get used to difference types of training. Moreover, you can take it up a notch and perform these in one workout. Just follow the training principles: pyramids.
Basically, there are three main types of pyramids, and they are all outlined here. The first one is the Ascending Pyramid. It means that you’ll need to increase weight but reps should be decreased. You’ll be increasing weight with each set.
For example, you can do four sets of shoulder presses. For the first set, you must select a weight that will let you perform at least 16 reps. In the second set, put on some more poundage – 10-20 pounds should do so you can get to 12 reps. Then increase the weight again on the next round until you reach 8 reps. For the last set, choose a heavy weight that will allow you to finish four reps.
Power Of The Pyramid: Don’t Give Your Muscles The Same Training and Weight Every Set, Make Them Work!
When I was training, I tried to do all of those rep ranges in the same workout I’d lift heavy with low reps, light with high reps and moderate weight with moderate reps. I thought it gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids. Read more…
The Muscle Program lets us discover why it is important to incorporate the two kinds of ranges into your workout. You need to load up using heavy weights for dense mass. As for promoting strength and muscle growth, low ranges can help you out.
The real deal about rep ranges is that neither high reps nor low reps alone are going to give you the muscle mass you want. Both of these have their own purpose in muscle and strength. Powerlifters who take on heavy weights with low reps will include higher reps to develop power. You need a mixture of both to get leaner and more muscular.
It all depends on your personal goals. You might train with one rep range more than the other but you have to make sure that you’re going to find a way to mix them all up.
High and Low Range
For a while I’ve been mixing up my rep ranges for my workouts going from low reps, such as 4-6 reps for an exercise then doing another exercise with 15-20 reps. I feel that there’s a place for both types of training, and while most everything works, nothing works for long. In this article I’ll cover high reps vs low reps, and why there is no ‘best rep range.’ Read more…
ATHLEAN-X™ gives the ultimate advice about the Best Workout Range (CLASSIC MISTAKE!):
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