Endurance training is performed by lifting light loads for a high amount of reps.So the eccentric part of a weightlifting exercise should be performed slower. The longer the muscle stays under tension (lifting slower) the more muscle mass is gained. Time under tension is also very important for gaining muscle mass. Although there’s a bit of discussion, and rep ranges might vary slightly depending on the article and the training subjects. The hypertrophy rep range is typically 8-12 reps is mainly where the most gains in muscle mass occurs. Research shows that a higher amount of volume with moderate weight is best for increasing muscle mass. Mass (hypertrophy) training is performed by lifting moderate loads for a moderate amount of reps.People who train primarily for strength are called powerlifters in the weightlifting community. ![]() The best rep range for strength is generally between 1-5 reps. Research shows that lifting high loads for a low amount of reps will induce the most strength gains.
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