For maximizing hypertrophy, should low, moderate, or high repetition numbers be used?
Well, as we’ve mentioned in other articles, there’s a great number of studies finding loads between 80% one-rep max and 30% one-rep max produce similar muscle hypertrophy, so long as repetitions are performed to or very close to failure.
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In this article, we aim to establish whether you’re missing out on superfast gains by not performing superslow training.
Traveling back to the 1980s, it’s claimed an individual named Ken Hutchins, upon conducting resistance training research on older women with fragile bones, developed superslow training.
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Failure is defined as the inability to perform another full repetition of an exercise, due to your muscles being unable to produce the required force.
How close an individual gets to failure with their repetitions is probably one of the more hotly debated training variables.
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When it comes to maximizing muscle growth, it’s far from uncommon to hear that time under tension is an important component.
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I recently came across some research exploring if heavy and light loads produce different regional muscle growth.
Put differently, could heavy and light loads result in different growth on parts of a muscle?
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Strength before size?
Could aiming to increase your strength first, defined as increasing your one-repetition maximum on an exercise, help you build more muscle with that exercise later?
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In this article, we’ll explore if alternating rep ranges in your training program could improve muscle growth compared to using only one rep range.
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As discussed in previous articles, two meta-analyses indicate light loads can produce similar muscle growth to heavier loads, when reps are performed to or close to failure (the point at which no more repetitions can be performed) (one, two).
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Regularly maxing out, so performing a one-rep max lift, isn’t completely uncommon, especially in the strength world.
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