Remember, the effort is one of the most definitive drivers of muscle gain over time. 💪🏻
Here are some #musclebuilding stimuli and rep schemes using #wodfittersbands
ctto: @movewellmobile 💯💪🏻🙌
“If I want to build muscle, what should my sets and reps be?” 🤔
More often than not, prescribed rep schemes are arbitrary. There is nothing magic about a set of 8, 10, or 15.
Ever heard that sets of 8-12 reps around 70-80% is for hypertrophy and anything under 8 reps @ 80-100% is for strength? This can be true but is not a hard-and-fast rule.
Here are 3 general rules I typically follow:
1) Want to build muscle? Lift more total weight. Hypertrophy is about total work done (work= force x displacement). Can this be achieved with sets of 8-12? Absolutely. Can it also be achieved with several sets of 4-6 at a heavier weight. Yep!
2) Start your working sets with movements that demand the most fast twitch muscle recruitment. Deadlifts, squats, cleans, overhead presses, barbell complexes incorporating all of the above...pick your poison. The goal is to recruit as much muscle as possible so your body has no choice but to ramp up its neuroendocrine response.
3) MIX IT UP. The body reacts to novel stimuli. Try lifting shorter but heavier sets. Decrease your rest breaks OR increase your rest breaks to perform more sets. Switch up the movement patterns you’ve been doing for the past 3 months. Play around with tempo and time under tension. Keep pushing the limits in different ways.
Here I’m playing around with some of these different stimuli and rep schemes:
-8 banded KB swings max effort every minute on the minute for 12 minutes (high rate of force, moderate resistance)
- 4 sets of 21 (total reps) alternating banded high row (high reps, low rest)
- 5 sets of the 6 banded bicep curl with 3 second isometric (low reps, time under tension)
- 5 sets of 5 banded push-ups (slow eccentric)