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Rep Ranges For Building Mass With Lee Labrada
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Lee Labrada explains Rep Ranges • == FREE 12 WEEK PHYSIQUE TRANSFORMATION PROGRAM :http://www.labrada.com/12weekleanbody • Please feel free to ask any questions you may have regarding Fitness or Nutrition and I will be happy to try and answer them. Here's where you can ask.. http://www.labrada.com/asklee • Today's Ask Lee , comes from Will Brandon, Boston Mass. • QUESTION: Hello Mr Labrada. At my gym, a guy in great shape noticed me doing a lot of 8 rep sets on the bench press and told me to that I should do much higher reps , like 12-15 reps per set, for getting toned and cut up, and that I should leave the 8 rep sets for power-lifters. • What do you think? • ANSWER: Hello Will, let me say first of all that 8 repetition sets are not typically considered low rep sets. • I would also disagree that 8 reps is a typical powerlifter rep range. • Countless studies have shown us that the optimal rep range for hypertrophy, or muscle growth is between 6-10 reps per set. Eight repetitions per set sits in the middle of the proven range and I would encourage you to keep your reps in that range. • There's absolutely nothing wrong with experimenting within different ranges, for examples 5-6 rep sets, 8-10 rep sets, or even 12-15 rep sets. All of these ranges can help shock your muscles into new growth and strength gains. However, as a general rule, the 8-10 rep range is a solid range for consistent gains in lean mass. • As far as 12-15 reps getting you more cut muscles, I'm afraid, with all due respect, that this is faulty thinking. Muscles don't become cut based on the number of reps you do on any given set. To make muscles look cut, you must first develop them with weight training, then use your diet to burn off any fat that is covering them and making them look smooth. • The same goes for the suggestion that certain exercises will make your muscles more cut than others. • For example , a common myth is that doing flyes with dumbbells will get you a more cut up chest, than benchpresses will. The truth is, that both of these exercises stimulate the chest muscles to varying degrees. Whether the chest muscle grows or not, is depends largely on whether you provided enough stimulation to it during the exercise, regardless of what exercise it is that you are using. • So these are a couple of examples of pervasive myths that don't stand up under any logical analysis. • Muscles don't become cut or ripped based on the angle you work them at or the number of reps you perform. Body-fat is the variable that defines how cut your muscles look. • Getting cut and ripped comes down to reducing body fat levels by dieting, so you get lean enough that your muscles become clearly visible. • I'm Lee Labrada, your Lean Body Coach. Stay lean and stay strong! • YOUR FREE WEEKLY LABRADA FITNESS NEWSLETTER AND 12 WEEK LEAN BODY TRANSFORMATION GUIDE AT: • http://www.labrada.com/12weekleanbody • FOLLOW US ON : • ------------------------- • LABRADA NUTRITION ON FACEBOOK • / labradanutrition • LEANBODY FOR HER ON FACEBOOK • / leanbodyforher • LABRADA NUTRITION ON INSTAGRAM • / labradanutrition • LEANBODY FOR HER ON INSTAGRAM • / leanbodyforher • LABRADA NUTRITION ON TWITTER • / leelabrada • LEAN BODY FOR HER ON TWITTER • / leanbody4her • LABRADA NUTRITION ON GOOGLE + • https://plus.google.com/1067439170969... • LABRADA ON PINTREST • / leelabrada
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