The best number of reps to build muscle mass is a topic that is argued by so called "experts" all over the internet. I know how it can feel to search and search and get a different answer everywhere you go. Some say 5. Some say 15, and some say 10. How do you know who to believe? Because I don't. But hey... you might be saying the same thing about me. I don't claim to be an expert by any means... I'm just a personal trainer who's been working out most of my life and I base what I say on studies and scientific fact.
Based on countless studies, the best rep range for hypertrophy (muscle growth) is in the 8-12 range. This range has been shown to produce the most muscle gain because it allows you to put your muscles under tension for just the right amount of time while still lifting heavy. Choosing any number of reps in this range will be the best number of reps to build muscle mass.
Now don't believe that you can just pick up and amount of weight, throw it up 10 times and expect huge muscles. You have to take your muscles to failure. This means you should choose a weight that allows your muscles to fatigue somewhere in the 8-12 range. So if you can squeeze out that 13th rep (with good form) then you should move up in weight. If you can't quite get to 8 reps, you should move down in weight.
Progression is the real key to muscle growth. You have to MAKE your muscles grow by constantly increasing the load and intensity. Eventually, the weight you are lifting now will become too light for you to fail in the 8-12 rep range, and when that happens, you should move up.
If you combine this strategy with a good diet for gaining mass as well as a good balanced workout routine, you will see incredible results. For someone who is just starting out, you can see as much as 10 or more pounds in a month! So what are you waiting for... get in the gym and start lifting!
But before you do anything...
You should learn to avoid the 5 DUMBEST things you can do if you want to build muscle fast without gaining fat. More than 95% of us make at least one of these mistakes and they can end up hurting your progress or even cause you to lose muscle.
Check out http://www.BigMuscleGuide.com for an explanation of these mistakes and how you can avoid them.
And Remember...You CAN achieve the body of your dreams! So stop making excuses and go out there and get it!!
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