To gain muscle it is very important to train hard, but it is even more important to do it wisely , since this is what really brings you closer to your goals. Say, for example, you want to build muscle: you can choose a light weight and lift it 50-60 times, or take a heavier weight and do only 10 reps. Both examples are difficult, but only one of the methods is really effective for building muscle. Because effort is important, yes, but it has to be applied correctly . To optimize your workouts, here we show you what are the optimal loads and repetitions to gain muscle mass faster.
The relationship between weight and repetitions
Although the optimal loads and repetitions to gain muscle mass have been the subject of study in the world of fitness for some time, experts do not agree and there is no consensus on the question because it is not known for sure how muscles grow exactly . Muscle hypertrophy is the result of a complex interaction of multiple factors (genes, hormones, proliferation of satellite cells, myostatin, inflammatory processes, fiber types, intracellular fluid …) and, therefore, there is no single recipe that works for everything the world alike when it comes to gaining muscle.
It is known, however, that muscle growth requires the combination of two factors that will act to a greater or lesser extent together with the rest: metabolic stress and mechanical tension (that is, application of resistance to the muscle so that it has to beat her).
From this information, a series of combinations of as many series of x repetitions have been created depending on the objectives pursued:
- To gain strength , the ideal is to do few repetitions (3-5) with high loads (> 85% of your 1RM. 1RM = maximum weight you can lift one time).
- To develop muscular endurance , it is best to do high repetitions (> 15-20) with low loads (<60% of your 1RM).
- And finally, to gain muscle you have to stay in the intermediate range : about 8-12 repetitions with intermediate loads (60-85% of your 1RM).
Each person needs certain loads and optimal repetitions to gain muscle mass
As for the specific loads, discovering the number of repetitions you must do also tells you how much weight you have to lift since, as we have seen, these two factors are inextricably linked, since they are the ones that cause metabolic stress and tension. mechanics.
If we were to make a graph, you would discover an almost linear inverse relationship between the two elements: if you add more weight, you can do fewer repetitions; With a lighter weight, you can do more reps.
This brings us to an important point: you don’t always have to train with the same weight or rep range . This causes the muscle to get used to and work below its potential, which means that there will be no muscle gain.
Over time, you will understand your personal strength curve and the relationship between weight and repetitions for each exercise you do. Jotting down your numbers in a logbook or app will help you keep track of your reps and the weights used. This is important because as you get stronger, you will want to lift more weight in the same rep range. To build muscle, once you can do more than 12 reps with a certain load, it’s time to increase the weight by 5-10 percent .
The weight you choose as your strength curve increases should correspond to the number of repetitions you want to achieve, and this number, in turn, will match your training goals (in this case, hypertrophy). In this sense, your workouts should never be random, limiting yourself to lifting the same weight as always and doing the same repetitions of yesteryear: there will always be optimal loads and repetitions to gain muscle mass that will change depending on the improvement of your physical condition .
What are the optimal loads and repetitions to gain muscle mass if you are a beginner?
If you are training or want to start training to gain muscle mass, you should start with the minimum possible weight that makes the muscle work, and gradually increase the weight. With this you will avoid injuries but you will increase muscle mass little by little.
The optimal load to start gaining muscle is the weight with which you reach muscle failure in the range of 8 to 12 repetitions, that is: a weight with which you are able to withstand relatively well the first 8 – 10 repetitions, but that It is difficult for you to do the last two or three and you are unable to do more than 12 . To discover yours, gradually test yourself with different loads during different series, since the weight you can lift will depend on your previous physical condition and your brute strength.
This means that if you can only do 6-7 reps, the weight is too heavy, so reduce the weight on subsequent sets. It also means that if you can do more than 12 reps, but just stop at 12, you will need to increase the load. And, as we have explained, over time and as you gain muscle, it will cost less and less to exceed 12 repetitions, at which point you will have to increase the load again by 5-10%.
The best exercises to gain muscle
Train like a bodybuilder: If you are looking to maximize muscle size, your goal should be to do 8-12 reps per set on average in multi-joint exercises such as the bench press , squats, deadlifts and other exercises that recruit more total muscle mass. than movements of a single joint. By using different muscles in the same exercise, you can gain more weight, which in turn will help you build more muscle mass .
Choosing the optimal loads and repetitions of the most complete and appropriate exercise will stimulate the fast-changing muscle fibers, which are more likely to grow larger and stronger in response to resistance training, with enough volume to stimulate muscle growth. However, these fibers fatigue fairly quickly, so you cannot lift a very heavy weight many times. Hence, it is advisable to stay in the medium range – low repetitions to achieve muscle growth.
It will also help to work the muscle from multiple angles with high volume (sets and repetitions) to stimulate growth. And, above all, you should not forget to scan between series, preferably 1 to 2 minutes of rest.
References
- Sandri, M. (2008). Signaling in Muscle Atrophy and Hypertrophy. Physiology , 23 (3), 160-170. https://doi.org/10.1152/physiol.00041.2007
- Revolutionary, M.-F. (2020, April 19). How many reps to hypertrophy? And other lessons to gain muscle. Retrieved October 26, 2020, from https://www.fitnessrevolucionario.com/2016/08/25/repedades-optimas-para-hipertrofia.
