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For every theory on this topic, you will find just as many people looking for an answer. Regrettably, every trainer you talk to will have a different answer.

With so many ideas how do you know what’s right? I’ll give you the scientific facts, and you can decide for yourself.

Basically, different programs target different muscle types as well as different parts of the muscle. Just to keep it simple, let’s say there are two types of muscle fibers, fast and slow twitch. Let’s also say there are three types of rep schemes.

1. Low reps (3-5), very heavy weight (88-93% of 1RM)

2. Medium reps (6-8), moderate weight (84-88% of 1RM)

3. Many Reps (15-25), light weight (60-70% of 1RM)

The low rep, high weight rep scheme is for building strength but not muscle mass. Normally a muscle has to be engaged in 36 seconds of continuous tension to spark the muscle growing mechanism. These reps should be done repeatedly and explosively through the entire range of motion, focusing on maintaining form.

The next program is best for building mass along with strength. The weight should be lifted slightly slower than the first example, lowering the weight in four seconds and lifting in two, which passes the 36 second test. If you are using between 84 and 88 percent of your 1 rep max you will be stimulating muscle growth for fast twitch fibers.

The high reps scheme of 15-25 at 60-70% of 1RM will recruit slow twitch muscle fiber almost exclusively. This type of rep scheme will increase endurance and increase overall aerobic fitness. This rep scheme is also much easier to recover from. One reason this type of rep scheme increases aerobic activity is because your body has produced so much lactic acid that you will fail at the end of a set because of cardiovascular fatigue and not muscular fatigue.

So What’s the best way? They all have their place. Muscles groups are made up of both fast and slow twitch muscle fiber. Just with almost everything dealing with exercise, you need to mix it up. Your fast twitch fibers have the most potential for growth, but the body becomes used to your intensity of trying to develop fast twitch muscle. If you hit a plateau, I would suggest you go for a few weeks of rep scheme three. One other thing, make sure to use strict, correct form in your movements. Always maintain correct form. When you can’t lift another rep with correct form, it’s time to end the set.

It is imperative that you start your weight training program with a well thought out plan. You need to use different rep schemes and exercises to always keep your body guessing and wanting more.

Do you have a workout plan that will really help you gain muscle fast? If you don’t, then act now to download Klint Newton’s free 7 Part Muscle Building Guide and get ready to build some serious muscle.

categories: rep schemes,reps,muscle,weight lifting,weight training,body building,workout,workouts,fitness