Most people believe that to gain muscles we should just repeatedly do the exercises, but to gain desired results we have to use the right technique. The repetition, which is the basis of every program for building muscles or strength, is not enough. Most people take the importance of repetition and correct technique for granted, but usually it makes difference between success and failure.
The most important thing to know is that there are basic elements of repetition – lower, pause and lift. To gain maximum muscle growth a person should repeat the exercise in a slow and controlled tempo. The number of repetitions depends on what results we want to achieve, but basic rule is that to increase muscle strength we use a single repetition maximum (1RM) and to increase muscle size we use six to eight repetition maximum.
Contrary to the belief, there is less effect in doing a higher number of repetitions, especially on size or strength, however, a higher number of repetitions will have more effect on muscle endurance. So considering all this, to maximize our muscle building potential we should complete six to eight repetitions that would be equivalent to 75-80% of our 1RM and every lift should be completed with perfect form, and in an even and regular way.
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