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Does More Weight Less Reps Help You Make Faster Progress When It Comes To Building Muscle?
by Joshua Tapp
More weight less reps? Is this better for building muscle? What rep ranges are the best for building muscle? I hear so many people tell others that higher reps are for toning and
less reps for building muscle.
That type of info is everywhere...
What in the world does that mean? Anyone who answers a question like that
should be disregarded and banned from answering any more weight
lifting, fitness, or exercise related questions. Seriously.
Lift Weights To Build Muscle
Let me answer your question with the correct answer...
The main focus of any weight lifting program or workout should
be to build muscle and strength.
What else would you lift weights for? To burn
calories? Sure, lifting weights will burn calories, but don't make that
the focus of your weight lifting or you'll never get anywhere.
If you want to burn calories, use cardio and diet for that sole purpose. We lift
weights to build muscle. Building muscle will help you burn more
calories.
The more muscle you have, the more calories your body burns.
This means you'll be able to eat more food in the future while losing
fat. Wouldn't you be much happier on a future diet when you're able to
eat so much more food and lose the same amount of fat?
So, What's Bbetter? More Weight Less Reps?
Well, it all depends on what you mean when you say more
weight less reps.
The muscle building rep ranges have proven to be in the range of approximately 6 to 12 reps. These
rep ranges are not set in stone. I would say anywhere from 5 to 15 reps
are the muscle building rep ranges, but I base the WLC System on 4 to
15 reps because I know those rep ranges work for building muscle.
The truth, though, is any rep range will build muscle and strength. As long as you make progress in the amount of weight you
are lifting, you will build muscle and strength in that rep range. Different rep ranges target different muscle fiber types.
Lower reps build more strength and that is proven.
When I say lower reps, I mean less than 5 reps. So, if your main
objective is to build strength and not size, I would focus on a program
that keeps you lifting weights in the low rep ranges.
Just remember that nothing is set in stone and that every person is unique. Some
people will be able to build more muscle with low reps while others
will need higher reps for building more muscle.
Bodybuilders are the experts when it comes to building muscle.
Powerlifters and weightlifters are the experts when it comes to
building power and strength. Many bodybuilders have found that higher
rep ranges in general work better for building legs and lower rep
ranges in general work better for building the upper body.
In reality, though, it all depends on the person and the muscle fiber make up of each muscle group
for that particular person.
The Best Way To Build Muscle
Building muscle is quite easy. I'm going to
explain how I do it within the WLC System.
I focus on the proven muscle building rep
ranges of 4 to 15 reps or so.
I help you get progressively stronger in those
muscle building rep ranges by the way I designed the program and weight
lifting schedule.
The WLC System helps you get sronger. You get stronger
in the muscle building rep ranges. You eat a calorie surplus throughout
the program. You build muscle. Simple, but the most effective method of
building muscle out there.
So, the best rep ranges for building muscle are in
the 4 to 15 rep range. You get benefits from the 15 rep range that you
don't get from the 4 rep range and vice versa.
Most of our WLC System based programs start
out with a higher rep range and increases the weight you lift over time
while decreasing the rep ranges throughout the program.
You finish off
the program in lower rep ranges.
Lift heavier weight over time in the
muscle building rep ranges while eating enough calories to gain weight,
and you will build muscle. It really is that simple.
The WLC Programs do much more than mentioned here
in this article, but the concept of building muscle on any program
should be to lift heavier weight over time in the correct rep ranges.
A
good weight lifting program will help you to do just that. Also
remember that a good diet packed full of nutritious foods will make
muscle building that much easier.
So, To Answer Your Question...
What's better for building muscle? More weight less reps or more
reps less weight. The answer is both. You need to lift weights
in different rep ranges to get all different benefits.
You should try to
cover the spectrum of rep ranges as I do within the WLC Programs.
The most important thing for building muscle is progressing in the
amount of weight and/or reps you lift over time. Increase your strength
in the muscle building rep ranges.
Building muscle really is that
simple. Always attempt to add more weight to the bar. That's your
goal and your mission from here on out.
One thing many people neglect, though, is their diets. You need a
calorie surplus to build muscle. The foods you eat must be the best
foods and you must increase your protein intake. If you eat bad foods
while trying to build muscle, you will build muscle but you will get
fat along the way.
Continue reading everything here at Weight Lifting Complete. You will
learn everything you need to know to put together a complete
weightlifting program.
We hope we've answered your questions about more weight less reps. We're always here to help whenever you need something.
Be sure to download the WLC System Manual for free... just fill in the form below and follow the
simple instructions.
Some Related Topics Here At WLC That Might Help You
We want to make sure you've found everything you're looking for so we've given you some pages related to weight lifting techniques here at the website:
This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.
You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:
Go to Weight Lifting Techniques from More Weight Less Reps
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Totally Blown Away by the WLC System...
Hi Josh,
Greetings from Australia, mate. I received your WLC Program recently and
have only just got to emailing you (reason being I took quite a while
exploring the entire package!!!).
I have to admit that over the past years
I've purchased many programs via the internet and I can say with complete
honesty that I have *never, ever*, had the pleasure of receiving one such as
yours!!!
I was totally blown away by everything, from the log books, the
big beefy manual, right on through to all those fantastic calculators! It
comes through that you really put your all into the package. I've seen all
those programs which claim to 'lay it all out for you ... paint by numbers
... take you step-by-step', etc.but only one is deserving of these claims
... and it's yours.
I especially found the goal setting information to be
very, very comprehensive and so well laid out. I've read goal setting
books, articles, websites, etc. but never really applied any of it to my
endeavours in the gym.
Your system will have me going after my dream body
with a vengeance, as I will be commencing the program this coming Monday.
In previous years I was a chronic "routine/program hopper"; I'd spot yet
another new system I thought I would follow and away I'd go ... for about 3
weeks if I was lucky!
Despite all that, during some years I'd build a
little muscle, lose a little fat and start looking reasonable, then slack
off. I have a well equipped home gym which includes everything you
recommend.
I have always been good with my meal choices but the bottom line
is I was never consistent with anything!!!!
I have a very strong feeling
all that is about to end - pronto! I'm really looking forward to starting
the program Monday 30th August, and totally looking forward to some *real
results at last*.
Oh, by the way I am 56 years old and my long-term goal is
to have an awesome physique at 60 in comparison to the average one I had at
30.
Thank you once again for putting out such a terrific and very
complete program - I will not have any hesitation in recommending it to
everyone I know.
Cheers,
Gary McDonald
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