Did you stop making progress, both in strength and muscle mass ? You say you eat good and rest well but you still can’t make some progress ? Maybe it’s time to change something in your workout routine. While lots of bodybuilders take their time to choose a training split and the set of exercises for their goals, they often seem to forget about one “small” but important detail that requires consideration – the rep ranges they are going to use to blast trough the plateau.
Many bodybuilders will agree that mixed rep range will produce the greatest result, both in strength and size. However, heading into the gym and doing reps of 20, 80, and 3 just because it’s mixed rep range is not going to do much good for either. Different repetition ranges are going to deal with different goals, so it’s important for you to recognize the differences.
1. Increase the weight, lower the reps (strength training)
This is a great tool to make your muscles grow. High weight and low rep training will produce primarily strength gains and secondary – muscle mass gains. When training in the lower rep ranges, you will want to concentrate on the big lifts such as squats, deadlifts, rows and bench presses. Because you will be doing exercises with very heavy weights (at least for your strength levels) it’s important to:
– Warm up really well. You don’t want any injuries to happen because your muscles are not optimally warmed up. About 3-4 warm-up sets and a few minutes of light cardio will do the job.
– Forget about “pumping” sets. Switch the 10 rep sets with 4-6 repetition sets. The 5×5 workout routine and HIT training are common approaches to high weight, low reps training.
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– This is an intense workout. Make sure you rest more between sets so you can have the strength to fight again. A good rule of a thumb is 2-3 minutes between sets. – Page 2