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How does the reps affect the muscle gain you may ask? Well in few ways. First we will talk about the quality of the reps and then the number of the reps. There are two major tips many guys do actually miss and struggle to build lean muscle fast.

* The first thing you should take care of is the quality of reps.

Rapid motion and finishing the exercise is no good. Rapid reps are useful in building muscle endurance as they hit the muscle fibers responsible for long periods of tension. You don’t want to do that, especially if you are hard gainer. Also rapid movements may damage your joints and connecting tissues. Always return to starting position more slowly.

In order to build lean muscle fast you must perform concentrated slow reps. Many trainers advise on making the 3-5 sec rep. This is going for the hard part (pushing, contracting, pulling) for 3 seconds and then the return movement for 5 seconds in total of eight seconds. Mind it, this is tough, especially if you are new.

Keep in mind you won’t have pause time between reps. Your return movement (the 5 second one) will be a lot more effective rather than a pause.

This type of workout is harder and you will need to use lighter weight that regular workout. If you have trouble stabilizing the movement – reduce the weight. The Other things is, your grip will take a lot more pressure. If you feel your grip is getting tired, change the exercise. I train from several years and there are exercises that are still tough in the slow motion for me. You won’t build lean muscle fast if your hands are tired before your muscles.

Slow motion will ensure constant muscle tension, lower risk of trauma or injury and more force which will ultimately make your body build lean muscle fast.

* The second thing is to perform the right number of reps.

Usually the perfect number varies between 8 and 15 reps per set. Over 15 you get into the endurance part (which you must avoid if your goal is to build lean muscle fast) and under 8 you get into the strength sector.

Usually experts advise to change the number of reps over 8 – 10 week periods. For example if you previously used 15, get now to 8 with little heavier weights. This won’t allow the muscle to adjust to certain rhythm.

The lower reps your set have the bigger chance is you will need help of the last reps in the compound exercises. Getting those last reps is essential to the muscle gain as it will push the edge over the previous limit.

When I say “muscle building,” I’m sure the first thing that jumps into your head is NOT high-rep training!

In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).

Here’s the thing…that can actually be a huge mistake!

Just like heavy weights and low reps, the higher rep ranges can be a very valuable and even essential tool in your muscle-building arsenal.

I’ve got three high-rep training techniques I want to share with you right now. And I’m going to explain exactly why each one is critical to your muscle-building success.

1. Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do anything for building muscle? Here’s a hint…it’s not about resistance…it’s about physiology.

In order for a muscle to grow, first you’ve got to stimulate growth by overloading it with resistance – no argument there. But after you’ve stimulated the growth, you’ve got to supply nutrients to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn’t pump up very easily? It’s probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, very high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which sets the stage for future muscle growth.

The high reps sets don’t directly cause muscle growth (the resistance isn’t high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a “hard to pump” muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a very light weight. Basically, pick an exercise and just crank out the reps. Do this every time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training

This sure sounds like an oxymoron. After all, how can you use moderate weights when you’re performing high reps!

As a matter of fact, you CAN. In fact, it’s one of the best training techniques you can use for building muscle fast. It’s a technique even elite powerlifters (who normally train with very low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular “20-Rep Squat” program),

This moderate-weight, high-rep training has many of the same circulation benefits of the very high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation.

Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). I’ve also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You’ll find some exercises work better for it than others but basically, you’re taking a weight that is a bit lighter than your normal working weights and you’re just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you’re still fresh. You’ll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you’re about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you’re going to do on the rest of your sets – just get as many as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training

This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be amazed at how much weight you can use with this style of training.

We’re going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we’re also going to get the substantial muscle-building benefits of using heavy weights at the same time.

Another benefit…because you’re using heavier-than-normal weights, you’re going to be working your connective tissue very effectively as well. And, because you’re using high-reps, you’re going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It’s best done in a power rack, where it’s easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.

So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I’ve done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your “normal” training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word

Overall, I’m a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are very effective for not only setting the stage for muscle growth but actually building the muscle itself!

Reps For Gaining Muscle Mass

As we get older we have to manage different subjects to add muscle mass consequently when younger. This is due to a slowing metabolism as we age. Diet, exercise and massage are activities too can increase the metabolism of persons within 40 years old. Obviously, if we desire to add mass, we would like to plan our diet. To build up the muscle mass, we difficulty to work individuals muscles out. Massage therapy is sizeable to restore and revitalize the muscles and a good amount parts of the body.

As we age and our metabolism slows down we also tend to lose muscle mass. Because of this slowing metabolism in the middle years we also tend to lack much needed energy to help control it. This can leave us prone to the mid-life tire. Unfortunately, this is entirely normal. As we get older we face different issues to add muscle mass then when younger. Many men and women over the age of 40 metabolize slower than in younger years. There is a way to reduce this and combat this sluggish metabolism. We need to think about establishing a routine that helps us increase our metabolism. Reps For Gaining Muscle Mass

You can improve muscle mass over 40, but you must push yourself, work extra hard and rise above it. Once you get to a certain point, you will build up muscle mass as your metabolism starts to pick up. Remember muscle tends to burn more calories than fat and this also increases our metabolism. Start with your diet. It is best to work with a nutritionist. Find out the right combination of foods and supplements to help you build up mass. Don’t try to change your diet from one extreme to another. Start off slowly and establish a balanced approach. Exercise needs to target specific areas for building up muscle mass. Like any exercise, do not over focus on certain muscles. Remember your body is a machine and it must work together to be effective. Establish your routine and build your strength.

Exercise helps to increase your metabolism. Discover the benefits of massage therapy. Massage treatments help to improve your flexibility, flush out toxins and improve awareness. Massage chairs are a great asset to help relieve tired muscles after hard work outs or an excellent way to warm up before heading to the gym. Some men and especially women are hesitant to build muscle mass. They fear that they are adding bulk. Some think this may make them more man-ly. Interestingly, this is not possible because women lack the needed testosterone at high levels. A woman will more than likely just gain some curves, which hardly makes them more masculine. So ladies do not fear having muscles! Reps For Gaining Muscle Mass

Establishing and maintaining your routine is important. Stick with the basics: diet, exercise and massage. Work on each of these and keep them in balance. Stressing and relieving muscles helps to build up mass in a healthy way. Use a massage chair to keep the routine and add convenience to your routine. Massage chairs provide reliable, consistent massage when you need it. Improving your muscle mass over 40 is an achievable goal.

Getting there requires hard work, determination, perseverance, consistency and patience. This is not an overnight process. It is a building process. Plan on it realistically taking 2 to 3 months before you will notice any difference in your outward appearance. The good thing is that well before that you will feel the physical effects by enjoying more energy and strength in your body. Start taking action to gain your muscles by Getting Your Reps For Gaining Muscle Mass eBook now!