Low to High Reps for Muscle Growth

Plan Details

The Low to High Reps for Muscle Growth routine by JefitTeam is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is a 4-day strength program that incorporates two days to work your legs and another two for ta... Read More

This is a 4-day strength program that incorporates two days to work your legs and another two for targeting your upper body. Walk into any gym around the country and talk to any hard core gym goer and they will tell you if you want to build muscle, work within the 6-12 repetition range. It really comes down to using heavier loads and keeping your muscle under tension longer enough. With that said, researchers at McMaster University in Canada did a study that showed 20-30 repetitions per set was just as effective, and in some cases more effective, in building muscle than low or lower-repetition sets. So Jefit put together this unique routine that focuses on all three ranges of this repetition range (6-20). Research Study Cited: Burd, West, et al. (2010). Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men, PLOS One. Stay Strong, MICHAEL WOOD, CSCS Jefit Team