Most bodybuilders will offer the same type of advice to all new comers. In order to create mass, you should rely on low reps and in order to create cuts, you should rely on high reps. However, this advice is actually not accurate and there are things that even the bodybuilding world does not know about reps that can help improve a person’s workouts in the long run.
In order to know the best way to incorporate reps into your workout, it becomes important to learn more about them.
UNDERSTANDING 3 REPS
1. Low Reps
A rep is considered to be a low rep if they fall into the range of 1-5. Many believe that while low reps can stimulate fast twitch muscle fibres, high reps have the ability to stimulate the slower versions. However, this is not true and low reps can actually help stimulate both types of fibres as well as a variety of others.
However, you should keep in mind that your slow twitch fibres will be activated first because they are the items that are necessary when you first begin lifting weights. Intermediate fibres are also used for this same purpose as it the stimulation of myofibrillar hypertrophy as well.
Myofibrillar is responsible for gaining strength and can increase the amount of contractile tissue that helps increase the size of the skeletal muscles.
2. Moderate Reps
Moderate reps refer to reps that are in the 6 to 12 range. Research has shown that bodybuilders are able to see the largest amount of muscle growth when they rely on this level of reps. There are also many other benefits over that of relying on low reps and high reps as well. For example, bodybuilders are able to lift heavier weights and increase the amount of time that their muscles are under tension. This helps improve myofibrillar protein synthesis that can help increase the size of contractile proteins and well as stimulate sarcoplasmic hypertrophy.
Sarcoplasmic hypertrophy occurs when an increase in sarcoplasm and non-contractile proteins are noted within the cells of the muscles. This occurs when a body builder lifts lighter loads while they are participating in higher reps. This encourages muscle growth that cannot always be combined with strength gains. For this reason, bodybuilders are able to have more muscles in comparison to the power and strength that is seen from other athletes.
Moderate reps can also help improve the quality of muscle pump. While most believe that the pump should only be used as a short term exercise, it can actually help you grow even more according to research. This can help decrease the amount of protein that is broken down as well as improve protein synthesis that is caused by cellular swelling.
In the end, low reps that are performed with heavy weights have the ability to stimulate myofibrillar hypertrophy, but high reps that are performed with lighter weights can stimulate sarcoplasmic hypertrophy.
3. High Reps
High reps are performed when you perform sets of greater than 15 reps at a time. While many believe that high reps are not necessary, they can actually affect protein synthesis through the amount of glycogen that is produced when they are being performed.
Glycogen is important because it is a form of carbs that our muscle tissues stores and causes the muscles to swell as they absorb water. While this helps increase the size of the muscle, this can also increase the amount of protein that is synthesised as well.
High rep programs have the ability to deplete the amount of glycogen that is in the body. Your body will react to this process by using up all the glycogen that is stored in the muscles. By doing this, the cells in your muscles will stretch and will be able to grow in the future.
If you are looking for a product to help you to increase your rep count, it is a good idea to try Creaplus 100% Creatine Monohydrate that has been shown to provide excellent amounts of energy and provide you with the ability to get your reps where they need to be.