This is probably the most common question we get asked as online personal trainers.
The answer to the question is that there is no specific number of reps that is best for building muscle.
In fact..
besides the number of reps, there are many variables that play a much bigger role.
Factors OTHER Than The Number Of Reps
Workout factors besides rep range, such as:
…your diet and cardio plan…
will have more of an effect on how much muscle you build.
It is our job as online personal trainers to make sure you are manipulating these factors correctly to make sure you are getting the most out of your efforts.
What Causes Muscles to Grow?
News flash:
Muscles grow when they are forced to adapt..
…and adaptation results from change.
So your muscles grow when they experience a sudden change in stimulation to which they are forced to adapt to. This is why it is important to be changing your workout plan regularly.
This process of adaptation and growth unfortunately has a limit. In other words, the rate at which you can build lean muscle is limited, naturally!
Let’s recap:
Your job is to simply do the best you can and get the most out of each workout to ensure you are as close as possible to your maximum muscle building potential.
There are many ways to ‘shock’ your body to maximize muscle building and it is the job of your online personal trainer to ensure that each of this strategies/techniques is incorporated into your workout plan.
The following are several ways to incorporate change into your workout program, forcing your muscle to adapt and grow!
Be sure to include these strategies into your workout plan:
-
Drop Sets:
A drop set is a set where you reach failure, then drop the weight and immediately perform another 6-8 reps. Do a drop set the last set of each exercise you perform.
You can even do double drop sets, where you strip the weight once again and continuing the set for another 6-8 reps.
This is a great way to keep the burn going, which is a result of lactic acid building up in the muscles. Studies show that lactic acid may increase the body’s production of growth hormone. Growth hormone stimulates muscle building and supports fat loss.
-
Forced Reps:
Forced reps are just additional reps you do with the help of a spotter after you reach failure on your own.
Forced reps are especially great on exercises for pressing exercises for chest and shoulders. Your set shouldn’t be over when the pain kicks in, you want to work through the pain, and get a few ‘forced reps’ on each set with the help of a spotter.
Getting someone to spot you is great because it helps you get an additional 3-4 reps at the end of each set. Try finding someone to go to the gym with especially on days that involve presses, like on chest and shoulder days. Or even ask someone at the gym, this is a very normal thing to do.
Fuel Your Workouts with the Proper Nutrients and Water
What you eat has a great influence on your workouts.
Beyond that..
…you want to make sure that your body is fueled and hydrated for the workout.
Here are some things you can do to ensure your body is ready for your workout:
Do not be afraid to eat carbs!
If you want to build muscle, good quality complex carbohydrates are a must.
So often we see people going on diets that are way too low in carbs because they believe, or are told that eating carbohydrates leads to body fat.
But the truth is..
that the body is not able to build muscle in such a deprived state.
Also don’t forget..
because the diet was too strict to follow, the person gives up.
It is important to understand that…
healthy, complex carbohydrates, coming from whole food sources will not contribute to body fat and actually be used to:
accelerate the fat burning process.
Healthy complex carbohydrates include:
- Brown Rice
- Quinoa
- Sweet Potatoes
- Yams
- Oatmeal
- Vegetables
- Legumes
Think about it this way:
Eating the right carbohydrates will help you build muscle and building muscle is the best way to burn fat. The more muscle mass you have, the more calories your body burns just sitting there.
It sounds simple. And it is.
If Your Goal Is To Build Muscle..
Be sure to have 1-2 servings of a healthy complex carbohydrate before you workout. Be sure to do this on days you are training big muscle groups like legs, chest, and back.
Eating complex carbs before workouts will allow you to push harder in the gym and get more ‘forced reps’ with each set, which maximizes muscle building.
In truth:
For those panicking that they may gain body fat from the additional carbs, can rest assure because the increased intensity in the workouts that will result will make up for the calories coming from the carbs.
Making Sure You Stay Hydrated – Drink Water
Since 70% of our body and most of our muscles are made up of water, it is very important to stay hydrated.
This post will show you everything you need to know about the benefits of water.
In fact, studies suggest that losses of 5% of body weight can decrease physical performance by about 30% (Read More: Dehydration and its effects on performance).
To maximize performance and to make sure you are getting the most out of each workout, aim to drink 10-12 cups of water each day…
but…
avoid drinking with meals!
Avoid drinking fluids with meals, especially sodas and sugary drinks, as this dilutes stomach acid, negatively affecting the digestive process and can lead to symptoms including bloating, fatigue, weight gain, and so much more.
If you have a intolerance to certain types of food, there are methods to treating them naturally as well, which can help you to maximize your muscle gain.
More importantly though, drinking fluids with your meal minimizes the amount of nutrients you absorb in that meal.
Limit water and/or other fluids to sips during meals..
and remember…
drink water 30 minutes before and after eating a meal.