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High Reps Build Muscle Big Time!

If you were to ask a million bodybuilders/strength trainers or read thousands of “muscle building” articles or pick up almost every book ever written about the fastest way for natural trainers to gain weight fast (quality weight of course), 99 % of them will tell you that lower reps per set, 10 reps or less, will build more muscle than any weight training program that calls for higher reps.

This philosophy has been around for decades and has led to the undeniable truth that lower reps are not the best way to build muscle without using anabolic steroids. If that were the case, then why don’t we see millions more “muscle heads” walking around in everyday life? There are millions and millions of individuals who are very dedicated to their exercise, but most of them have nothing to show for it. Sure, they might get stronger, but they don’t get bigger…and there’s a huge difference between the two.

Contrary to what most think and say, the two are not one and the same.

Example: According to The Journal of Strength and Conditioning Research, in a study titled “Muscular Adaptations to Combinations of High- and Low-Intensity Resistance Exercises,” Japanese researchers divided exercisers into two different weightlifting groups:

1) Strength training group

2) Mixed training group

They should both follow your typical exercise routine:

*5 sets per exercise / 3-5 reps per set / 3 minutes rest between sets

The change came in the mixed group. Once they were done, they continued forward and performed 1 set of 25-30 reps for 30 seconds immediately after completing the last set. The results were interesting to say the least.

As noted, not only did the mixed group continue to build muscle mass, while the strength training group had a slight loss of muscle mass. In addition, the mixed training group gained about 5% greater 1-rep maximum strength than the other group.

Not that you should place all your faith in strength training philosophy on one study. But that just adds to all the real world evidence that clearly shows that if you’re looking to purely build muscle or gain weight…not necessarily pure strength or power, you need to increase the number of reps you do per set. Higher reps provide a lot of muscle-building factors that lower reps don’t, such as longer time under tension, lactic acid build-up, bigger blood pumps, and so on and so forth.

Keep all of this in mind the next time you’re tempted to only care about how much you lift instead of how many times.

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