In this instalment of building muscle for beginners I will be talking about the amount of reps and sets that should be performed to cause hypertrophy (muscle development) and strength gains. The other way you can go which is mainly for body building 1 - 6 reps for 2 - 5 sets per exercise this will increase strength a lot quicker and to gain strength you will gain muscle so the more strength you are gaining the more muscle you must be building which generally means you can build more muscle from 1 - 6 reps in a shorter time. In the beginning (first 3 months) I recommend using the 8 - 12 rep ranges as the lower the reps = the heavier the weight and the heavier the weight the more chance of injury to your muscles.
One factor that plays a big role in gaining decent muscle mass is the volume in which you are training, you want to be doing no more than 12 reps. The tested rep ranges for hypertrophy is 8 - 12 reps and generally 2 - 5 sets per exercise I usually recommend starting with 3 sets of 8 - 12 for hypertrophy.

The other way you can go which is mainly for body building 1 - 6 reps for 2 - 5 sets per exercise this will increase strength a lot quicker and to gain strength you will gain muscle so the more strength you are gaining the more muscle you must be building which generally means you can build more muscle from 1 - 6 reps in a shorter time. In the beginning (first 3 months) I recommend using the 8 - 12 rep ranges as the lower the reps means that the weight is going to be a lot heavier to get a good workout and the heavier the weight the more chance of injury to your muscles as there is a lot more load on them.

So in conclusion to this installment here is what to remember, for the first 3 months you want to stick to around the 8 - 12 rep ranges and then from there you can either keep going or mix it up, don't be afraid of going over 12 reps its only a general rule but you want to be aiming for lifting until failure (harder than it sounds!) because the harder your muscles work the more they will super compensate which will result in a lot more muscle growth.

More Muscle Building Secrets!


Other articles i have written about on various topics

Exercises to Grow Taller!
4 Tips to Help You Look Taller!
A-Few-Simple-Things-to-Help-You-Naturally-Grow-2-3-Inches-in-Just-6-Weeks!
Muscle Building Secrets!

Other Information Blogs

Cricket Batting Tips!
Beginner Muscle Building!
Natural Acne Treatment!
How To Grow Taller!
Natural Migraine Treatment!
Top Movie & MP3 Downloads!
Keratosis Pilaris & Acne Treatment!