If I say “Muscle building”, I’m sure that the first, what in your mind jumps not high-Rep workout!
In fact, attempting to build muscle, which remains most coaches far away by something such as high reps (and when I say high repetitions, I mean something more than 13 to 15 repetitions per set).
Here, the thing is… that actually may be a big mistake!
Just like heavy weights and low reps, which can be higher Rep ranges a very valuable and significant tool in your muscle building arsenal.
I have three high-rep training techniques, which I now want to share with you. And I’ll explain exactly why each is for your muscle building success of decisive importance.
1. Very light weight, high reps
Yes, I know it sounds absolutely crazy. How? light weight and high reps for toning, here is a tip… it’s not about resistance… is it about physiology.
In order for a muscle to grow, you have to first growth to stimulate, by it overloaded it with resistance – no argument. But after you’ve stimulates the growth, you have to help nutrients to the muscle cells to deliver.
What happens if your blood supply to the trained muscle is bad? Do you have a muscle group that do not inflate very easily? It is probably one of your hardest muscles to develop. Bad circulation means that fewer nutrients to recovery and reconstruction, cause muscle to slower growth.
This is where light weight and high reps in the game. You see, very high reps have the impact of increasing Capillarization in muscle tissue (simply defined, capillaries are tiny blood vessels where blood cells their nutrients to the rest of the cells in the body release).
The bottom line, you do a set of 100 reps and your body will respond by increasing capillary density in the targeted muscle, which sets the stage for future muscle growth.
The high reps sets do not directly cause that the muscle growth (the resistance not high enough), they improve blood circulation to the target muscle only, so if you do train hard and less reps, get your target muscle more nutrients and can grow and easier to recover.
Would you like this tip to work?
Select a “hard to pump” muscle and at the beginning of every training session you do for the body part (E.g. every time you train biceps), a single set of 100 reps with a very light weight to do. You dial out to an exercise and just crank basically the reps do this every time, if you train that BodyPart and begin to make you notice a difference in how easily that muscle pumps and how well it grows.
2. Moderate weight, high rep training
This sure sounds like a contradiction in terms. After all, how can use moderate weights, if you perform high repetitions!
In fact, can you. In fact, it is one of the best training techniques that you can use for rapid muscle growth. It is a technique even elite Powerlifters (who usually train with very low reps) dimensions, use the increase of muscle mass.
In any case, there are certain exercises which lend themselves more to heavy, high-rep training. Squats, are the best example for this technique (you can understand program with the popular “20-Rep squat”),
This moderate weight, high rep training has many of the same circuit advantages of high training of Rep, but with the advantage of an increased resistance, which helps to stimulate muscle growth directly in addition to improving the blood circulation.
About me as an example, I’ve squats with this technique and worked on running a series of 40 reps with 315 kg (believe me, that was fun…). I’ve also managed a group of 25 reps with 225 kg, and a series of 70 times with 135 kg on the bench press.
This technique can really be used with each exercise. Find some exercises work better than others, but basically, you take a weight that is a bit lighter than your normal working weights and you’re only focus en masse the repetitions.
Like the previous technique, I find that this is done best at the beginning of a workout, if you are still fresh. You will get more repetitions of the exercise. Some trainers may use it as back set ()