Build Mass - High Reps Or Low Reps?


Uploaded by skinnygainmuscle on 23.11.2009

Transcript:
Hi, this is Andy Wilkinson from SkinnyGainMuscle.com, bringing you another video lesson on how to
gain weight if you're skinny. And in this video we're talking about Weight
Training. And more specifically, "Do You Build Muscle Mass By Doing High Repetition
Exercises or Low Repetition Exercises?" And, this is important to know because if
you're doing the wrong type of training, you're not going to see results, you're probably
going to get frustrated, and then you're probably going to give up - thinking it's impossible
to gain weight and muscle. However, if you take and use these principles,
you're going to help accelerate your progress, and get great results quickly.
So, let's take a look at what you need to do - whether it's High Reps or Low Reps that
best build muscle mass and help you gain weight. Well, the most important thing to know in
all this is that you have 2 main types of muscle fibers. "Fast twitch" and Slow twitch".
Now slow-twitch fibers are most associated with endurance. And you'll hit these fibers
most by doing lots of repetitions with lighter weights - a high volume of repetitions with
lighter weights. Whilst fast-twitch fibers, on the other hand,
are more associated with 'power'. And these fibers have the MOST potential for muscle
growth and gains in size. So if you're wanting to gain weight and build
muscle mass, it's a good idea to target your fast-twitch muscle fibers as much as possible,
by focusing on Low Reps with Heavy weights. However - and I'd like to thank Alwyn Cosgrove
for his findings in this area - After monitoring thousands of people's training programs, he
discovered the greatest muscle mass gains come by doing 'Total Body Workouts' and actually
VARYING your "rep ranges" throughout the week. Doing both 'high' and 'low' reps.
So what does this mean in practical terms? Well, quite simply, I recommend doing 3 to
4 workouts each week and changing your reps each time.
So one session you'll lift heavy, doing maybe 4 sets of 5 repetitions. Then the next session,
do perhaps 2 sets of 15 repetitions. And then in your next session - your final session
of the week maybe - do 3 sets in the mid range of perhaps 8 repetitions.
In each case, you want to be really struggling to complete the final rep with each exercise.
And by varying your rep ranges, you'll target ALL types of muscle fibers that you have.
That way, you'll activate all types of muscle fibers - both "fast-" and "slow-twitch" -
and you'll experience the greatest weight gains in your efforts to build mass.
So bottom line: Ultimately make sure you're activating all your muscle fibers, by switching
between low reps and higher repetitions, making sure to exhaust your muscles with each set.
Okay, that brings us to the end of this video. Thanks very much for watching.
And if you like the information here, and you want to learn more about what you can
do to gain weight and muscle if you're skinny, then I've created a bunch more videos for
you. And to get 20 more free videos, simply head
on over to www.SkinnyGainMuscle.com Thanks for watching and I'll talk to you soon.