The basics to pack on muscle mass always stress on the need to rip the muscle, as you need to train hard and intense till you rip your muscles as much as possible. In this article we are going to cover three important points regarding developing or packing muscle mass. The first one is how to train heavy without failing, second one is on rep ranges and how to keep them low from 4-6 (for maximum muscle mass and growth) and the third is on the rest you need in between sets.
The variation of strength between power lifters and bodybuilders is mostly due to the rep ranges consisting of great part of training programs (i.e. the variation among the neural and metabolic adaptations which are controlled by rep ranges).
The basic difference between the consequences of rep ranges on the adaptive reaction depends on whether the loads have an effect on neural factors (low reps) or metabolic factors (higher reps).
When you train with low reps (4-6), the adaptations that make you stronger are generally neurological and you build up an improved capability to take on more muscle fibers, you encourage the higher threshold fibers that are not motivated with high rep-low weight sets, you reduce neuromuscular reticence and there is better synchronization between the muscle groups. Also, with low reps the hypertrophy (size raises) of the muscle fibers is negligible.
While, rep ranges from 4-6 make you stronger, they don’t essentially make you better. Since the strength gains originate from variation in the nervous system, the muscle fibers and other muscle cell structures, which do not increase. This makes clear why some athletes, power lifters and Olympic lifters look strong and hefty, but internally they are not as strong as they appear.
When you workout with medium reps, 6-12, the variations are more metabolic and cellular and just reasonably neurological. So, 6-12 reps are the range advisable for bodybuilding and hypertrophy.
When you workout with higher reps 13-20 (or more) the variations are generally metabolic and cellular. This rep range creates local muscular stamina, a small degree of hypertrophy in definite cellular components (like the mitochondria and the capillaries) and insufficient strength. There is no particular separate line where neural variations end and structural/metabolic variations start; to a certain extent it is a continuum, similar to temperature or colors of a rainbow.
The benefit of the 8-12 rep range is that you obtain greater hypertrophy. You will also get stronger, however not to the desired point as you would workout with lower reps.
If you’re a sportsperson objective of potency and power for better sporty performance, then a majority of your workout should be in the range of 4-6 rep, as this will assist you to be stronger, quicker and more powerful without adding more muscle mass. But, if you’re a bodybuilder and your main objective is muscle mass, then the greater part of your workout must be completed in the 6-12 rep range (although you should also perform a little bit of workout in the 4-6 rep range for power and muscle gain, which will afterward make possible hypertrophy).
Make sure you rest when pushing these heavy loads and the more you push or pull weights, the longer you should rest. If you are aiming for 4-6 reps for power and muscle mass it is advisable to rest anywhere from 2-3 minutes between the reps per set. This will give your body a chance to recover and catch up.
So remember, when trying to pack on muscle mass, go for heavy training and with intensity in low rep ranges 4-6. Also, do not forget to take a rest of minimum of 2-3 minutes in between.
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