Do you want to build muscle but don’t think you can with powerbands?
Contrary to what many training experts think, it is possible to build muscle with high numbers of repetitions. We’ll show you how. Even back in the day when Arnold Schwarzenegger was working out, training methods involving 20 to 100 repetitions were applied and promoted successfully. No science – simply tested through “trial and error”. Thankfully, today we can rely on clever scientists to spare us endless trials.
The following study examined the results of fewer reps with more weight and more reps with less weight: Link. Participants in the study trained their legs 3x a week over a 10-week period with three different programs:
- 1 set of 10-12 repetitions (reps) up to muscle failure at 80% of the 1st rep maximum
- 3 sets of 10-12 reps up to muscle failure at 80% of the 1st rep maximum
- 3 sets of 30-40 reps Up to muscle fatigue at 30% of the 1st rep maximum
The following illustration shows the result of quadriceps growth (front thigh muscle):
It is clearly obvious that sets with a high number of reps have just as much impact on muscle growth as training with heavy weights. Start your training now and see for yourself! You can find our sample program “upper body” here/LINK.
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