More Weight Less Reps
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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!
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.
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Let me answer your question with the correct
answer. The main focus of any weight lifting program or workout should
be to build muscle. 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 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?
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 my WLC Program on 6 to
12 reps because I know those rep ranges work for building muscle!
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.
Building muscle is quite easy. I'm going to
explain how I do it with the WLC
Program. I focus on the proven muscle building rep
ranges of 6 to 12. 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 Program 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 6 to 12 rep range. You get benefits from the 12 rep range that you
don't get from the 6 rep range and vice versa. The WLC Program starts
out in the 12 rep range and increases the weight you lift over time
while decreasing the rep ranges throughout the program. You finish off
the program in the 6 rep range. Lift heavier weight over time in the
muscle building rep ranges while eating enough calories to gain weight,
and you will build muscle!
The WLC Program does 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.
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 different benefits. You should try to cover the spectrum of rep ranges as I do in the WLC Program.
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 mission.
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.
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