ilovebenching
Member
- Muscle Gain:
- Rep Range: 8-12 repetitions per set is generally considered the sweet spot for optimal muscle growth (hypertrophy).
- Rationale: This rep range allows for sufficient mechanical tension and metabolic stress to stimulate muscle protein synthesis.
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- Fat Loss:
- Rep Range:
- Higher rep ranges (12-15+ reps) can be beneficial for fat loss: These higher rep ranges can increase calorie expenditure and improve cardiovascular fitness.
- However, it's important to note that:
- Fat loss primarily depends on creating a calorie deficit: You need to burn more calories than you consume.
- Strength training is crucial for fat loss: Maintaining muscle mass while losing weight is essential to boost metabolism and prevent muscle loss.
- Rep Range:
- Important Considerations:
- Vary Your Rep Ranges: Incorporating a variety of rep ranges into your training program can help prevent plateaus and maximize overall results.
- Focus on Proper Form: Always prioritize proper form over the number of repetitions.
- Progressive Overload: Gradually increase the weight, repetitions, or sets to continue challenging your muscles.
- Listen to Your Body: Adjust your rep ranges based on how you feel and your individual goals.
