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From "Health for Life" website
Sets and Reps: The Magic Numbers
Much research has been done on rep and set numbers. And almost all of the studies agree—the ideal number of reps per set for building muscular size is 6 to 8. Some studies show comparable results up to 10 reps, but why do 10 if doing 6 to 8 produces the same results? Above 12 reps per set, rate of improvement is lower than with 6 to 8.
The ideal number of sets per exercise isn't quite as tightly tied down, but most studies point to 3 as optimum.
The High-Rep Myth, Part 1
You may read in some training books that, for optimum growth, you should do some sets at 6 to 8 reps and some at 15 to 20. Most authors give one of two explanations for the advice. They either say:
• The low-rep sets work the components of muscle cells associated with strength, and the higher-rep sets work the components associated with endurance; both contribute to muscle size.
or
• The low-rep sets work the ``fast-twitch" muscle fibers: the high-rep sets work the ``slow-twitch" fibers; doing both leads to more complete muscular development.
Neither explanation is consistent with physiological reality.
Although it is true that you can do high numbers of reps to work the endurance components of muscle cells, high numbers has to be in the hundreds, not tens! The 15-to-20 rep range is too high for efficient muscular size building, and way, way too low for endurance conditioning.
Same goes for the fast-twitch/slow-twitch argument. The fast-twitch fibers provide the power for explosive, short duration movements such as one set of bench press. The slow-twitch fibers provide power for prolonged, low-intensity activities such as jogging. Unless you are doing hundreds of reps, you are conditioning the fast-twitch fibers, not the slow.
Forget using the 15-to-20 rep range. Except for warming up and some forms of physical therapy, it's a waste of time.
The High-Rep Myth, Part 2
You know that recommendation about using high numbers of reps to build definition? Throw it out. It's based on the misguided notion that high numbers of reps will burn fat near the muscles being worked (the spot reduction myth), as well as promoting a higher level of muscle tone. Both assumptions are wrong.
Spot Reduction. There are few absolutes in this world, but here's one of them: Spot reducing doesn't work. Exercising any single muscle group doesn't burn enough calories to noticeable reduce fat. Furthermore, when fat stores do shrink, they do so all over the body—not just in the area worked.
To get rid of unwanted fat, regardless of where it is, one must perform movements that involve as many major muscle groups as possible—exercises like running, swimming, cycling, aerobic dance, or jumping rope—and do these consistently over a period of time.
High-rep sets don't burn localized fat.
Muscle Tone. Muscle tone is the degree to which your muscles remain contracted when you relax. Sounds like a contradiction, but it's not. Even when you're asleep, your muscles remain slightly tensed. Out-of-shape individuals have poor muscle tone—their level of muscular contraction at rest is low. Even if they're thin, their arms and legs tend to look sort of mushy. Highly fit individuals have good muscle tone—their level of muscular contraction at rest is high. As a result, their muscles tend to have the characteristic ``athleticî appearance.
Both high reps with low resistance and low reps with high resistance will produce comparable improvements in muscle tone. But which do you think is more efficient: doing 50 reps, or doing 6?
Reps and Definition. If high numbers of reps are not effective for producing maximum definition, what numbers are?
High definition is primarily a function of low bodyfat. All over the body, a fat layer covers the muscular layer underneath. You can work your muscles till you drop and you still won't look defined if you have a lot of fat on top of them. As explained above, the most effective way to lower your body fat is through a regular program of aerobic activity, not resistance work.
For improving definition, the question of reps is moot.
Reprinted from The Health For Life Training Advisor
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