Strength training for muscle mass is a topic that raises many questions among people striving to improve their figure. The right selection of the number of repetitions and weight is crucial to achieving the intended effects. In this article, we will discuss in detail how many reps to perform to effectively build muscle mass, what rules to follow, and what mistakes to avoid.
Principles of building muscle mass
Building muscle mass requires a combination of several elements: proper training, diet, and regeneration. The key aspect of training is volume, i.e. the number of sets, reps, and intensity. The tempo of the exercise is also important, as it affects the engagement of muscle fibers.
What is muscle hypertrophy?
Muscle hypertrophy is the process of muscle growth as a result of adaptation to load. To achieve it, you need to use training that forces the muscles to work intensively, leading to micro-injuries of muscle fibers. Regeneration allows for the reconstruction of these fibers, which results in their growth.
Strength training – How much reps to do for muscle mass?
The optimal number of reps depends on the training goal and the type of muscle fibers you want to engage.
Rep range for mass: 6-12
Research shows that a range of 6-12 reps is most effective for building muscle mass. This range activates both fast-twitch fibers (responsible for strength and power) and slow-twitch fibers (responsible for endurance). It is important that the weight used is heavy enough to make the last reps in the series difficult.
Rep tempo and time under tension
It is not only the number of reps that matters, but also the speed at which they are performed. A controlled tempo is recommended, e.g. 2 seconds to lower the weight and 1-2 seconds to raise it. This type of training extends the time the muscle remains under tension, which promotes hypertrophy.
Strength Training – Series and Training Volume
To effectively build mass, you should perform 3 to 5 sets per exercise. Total training volume (number of sets per muscle group per week) should be around 10-20 sets, depending on your level of advancement.
Best exercises for muscle mass
Not every exercise contributes to muscle growth to the same extent. When choosing exercises, it is worth focusing on those that engage the largest muscle groups and allow for the use of heavy loads.
Multi-joint exercises
- Barbell squats
- Deadlift
- Barbell bench press
- Pull-ups
- Barbell rows
Strength training and isolated exercises
In addition to multi-joint exercises, it is worth including isolated exercises to better engage smaller muscle groups, such as:
- Dumbbell arm curls
- Leg extensions on a machine
- Flat Bench Flyes
Why is load progression important?
For muscles to grow, they must be regularly forced to work harder. Load progression involves gradually increasing the weight, number of repetitions, or intensity of the workout. For example:
- Increase weight: Add 5-10 pounds when you can easily complete the target number of reps.
- Increase reps: If you are using a fixed weight, increase the number of reps in a set.
- Change the pace: Shortening the lowering phase will increase the difficulty of the exercise.
Recovery and mass building
Without proper recovery, muscle mass training can be ineffective. Muscles need time to rebuild after intense sessions.
Strength Training and Sleep and Diet
- Sleep: Muscles regenerate primarily during sleep. 7-9 hours of sleep per night is recommended.
- Diet: The diet should be rich in protein (1.6-2.2 g/kg of body weight), carbohydrates, and healthy fats. Supplementation, such as creatine or protein supplements, can support recovery.
Days off from training
Days off are just as important as the training itself. Excessive muscle strain can lead to overtraining and injury.
Peptides supporting regeneration
One of the most well-known peptides with powerful regenerative properties. BPC-157 is a natural compound that occurs in the stomach. Properties:
- Accelerates wound healing.
- Regenerates muscle tissue and tendons.
- Improves the function of the digestive.
This peptide is a synthetic form of thymosin beta-4, a natural protein found in the body. It works by:
- Stimulation of cell migration and angiogenesis.
- Reduction of inflammation.
- Acceleration of wound healing sports.
CJC-1295 and Ipamorelin
These peptides stimulate the release of growth hormone, which supports muscle recovery and growth. Advantages:
- Increased strength and endurance.
- Improved sleep quality.
- Accelerated metabolism and regeneration.
GHK-Cu
Copper peptide known for its skin and tissue regeneration properties. It works by:
- Stimulation of collagen and elastin synthesis.
- Reduction of inflammation.
- Regeneration of skin cells and hair.
Strength training – most common mistakes
By avoiding the following mistakes, you will significantly increase the effectiveness of your workouts:
- Too small weight: If the exercises are too easy, the muscles won’t be forced to adapt.
- Lack of progression: Using the same weights and reps over and over leads to stagnation.
- Neglecting technique: Poor technique can lead to injuries and limit muscle growth.
- Too little training volume: Too few sets per muscle group may not be enough to stimulate growth.
Summary
Muscle mass training requires proper planning and consistency. The key to success is to obey the rules: 6-12 rep range, load progression, and considering recovery. This will help you achieve maximum results while avoiding the mistakes that lead to stagnation.