Most of the time I like to use 8-12 repetitions for my working sets, for the most part, the Bigflex Dogg Club workouts I provide use this same rep range.
So should you ever go above 12 reps on a working set? Yes, I think there are times when this can be a great thing. Here are some of the reasons why, and some of the circumstances in which I would go above 12 repetitions…
- To pre-exhaust a muscle sometimes hitting 15 or 20 reps can really help get a lot of blood into a muscle, giving you a better pump along with more “feel”
- To finish off a muscle, going above 12 repetitions can help burn the muscle out completely!
- Some muscle groups are more responsive to higher reps, personally, I find biceps, triceps, and, calves are all good examples. Sometimes I will hit 15-20 repetitions for these muscles.
- If a muscle is strained or vulnerable to injury, doing more reps with less weight can allow you to stimulate it without causing as much stress
This doesn’t mean I recommend always using higher reps, I still prefer 8-12 for the most part. However, maybe selecting one exercise for some body parts (such as biceps and triceps) and hitting 15-20 is a good idea to shake things up a little. Hitting high volume training in that 8-12 rep range, with progressive overload, is always going to be the best way to build muscle in my opinion. You just have to know how to do it correctly.
P.S.: I hope this has helped you understand more about rep ranges today.
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