RE: Repititions methodolgy
Thanks Pike, however, I just found this article on scientific news....not sure if you are saying the same thig. At the bottom of this report was Tonystarks email address. Don't know if he wrote this?
1–5 Reps = Maximal strength increases through enhanced neural drive
6–8 Reps = Optimal compromise of maximal strength and hypertrophy gains
9–12 Reps = Maximal hypertrophy gains leading to increased maximal strength
13–20 Reps = Strength-endurance gains and lower hypertrophy gains
Using this table we can see that the best gains in strength are made using very low reps (1 to 5) whilst the best gains in muscle size (hypertrophy) are made using medium to high reps (6 to 12).
The weight you lift will be dictated by the rep range you choose. If you are looking to gain muscle size you would select a weight that allowed you to perform between 6 and 12 reps. For the most part, though
higher reps (8-12) works more toward gaining muscle mass,and does less toward gaining motor unit efficiency (so you'll get bigger faster than you'll get stronger.Lower reps (<5) works more toward improvements in neurological functioning, and less toward muscle mass, so you'll get stronger faster than you'll get bigger.