![]() That’s because your body quickly adapts to doing the same thing over and over. In fact, doing nothing but 8-12 reps per set could actually hurt your progress. So, while there is nothing wrong with doing 8-12 reps for your bodybuilding workouts, you don’t have to stick with that rep range forever. So long as your muscles are challenged sufficiently, they’ll respond by getting bigger. ![]() It doesn’t matter if you fail after five reps or 15 reps. What matters more is overload, i.e., challenging your muscles with increasingly intense workouts. TUT is not all as important as we once thought. It seems that you can build muscle with sets lasting 60-90 seconds and sets as short as 15-20 seconds (1). However, several studies have disproved the importance of time under tension, and that calls the 8-12 rep range into question. That’s why you’ll see workout prescriptions like this so often: ![]() This allows you to use moderately heavy weights and create a time under tension ( TUT) of around 30-60 seconds, which is considered optimal for hypertrophy.Īs such, a lot of bodybuilders automatically gravitate toward doing sets of 8, 10, or 12 reps per set for every exercise in their workouts. When it comes to choosing set/rep schemes for bodybuilding, most fitness experts suggest doing several sets of somewhere between 8-12 reps. ![]()
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