"What is the Perfect Rep Range for Building Muscle Fast?"

Everyone who is new to training and who’s goal is to build strong lean muscles wants to know the best method to build muscles fast.

If you ask any of the experienced lifters in your local gym they will each give you their “secret” of how they have got big. They will each come up with different rep ranges. Then if you pick up any fitness magazine each writer has their own opinion of what the "perfect" rep range should be to allow for maximum muscle stimulation and growth.

In this article I’m going to clear up the confusion once and for all and reveal what I believe to be the most effective rep range possible for maximizing your results in the gym.

Before doing so let’s go back a stage to explain what a “rep” and a “set” actually is.

Rep stands for Repetition. Whenever you lift and lower a weight then that is classed as one rep.
A Set is simply a combination of repetitions.

In a weightlifting program you will often see exercise descriptions saying something like Bench Press 3 x 10. What this means that you will do three sets of 10 repetitions for the Bench Press.

Sets of 12-15 Reps are best for developing muscular endurance. You will experience some muscle growth with high-rep sets like these, especially when you are a beginner.

A set of 8-12 Reps is the classic bodybuilding configuration and over time have become the gold standard for muscle-building programs. Medium-rep medium weight sets are ideal for stimulating growth hormones and testosterone. Growth hormones and testosterone are your body’s most important muscle-building hormones.

Using heavy weights with a low rep range of 3 to 6 Repetitions will help you build much more muscle and build it much faster.

This means that the weight should be light enough that you can complete 3 reps using proper form, but heavy enough that you cannot complete more than 6.

What's so special about 3 to 6, you ask? Well…

1) Each set will only last between 12-24 seconds.

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort.

Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time.

2) Muscle stimulation will be maximized.

Utilizing a rep range of 3 to 6 will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

Please note that although I have just told you the best repetition range for muscle-growth, this does not mean that you should just lift weights in this rep range.

Unfortunately it is not that simple.

It is important to have a workout program created for you that incorporates a range of different rep ranges.

In a future post I will explain this process further.

Build Muscle Fast Naturally

Open up any of the popular men and women’s health magazines and you will be faced with their claim that they have found the quickest and easiest way to build muscle fast.

What they forget to tell you in the majority of the health magazines today is that they are owned by big nutritional supplement companies and as such it will be suggested that you will have to consume XYZ brand of nutritional supplements.

If you are serious about building muscle then the best way to build muscle fast is to learn the proper diet and exercise methods needed to force your body to add muscle naturally.

The simplest way to encourage your body to grow muscle fast is to subject your body to higher levels of stress than it is accustomed to. You can achieve this effectively if you incorporate one or more of the following things into your training program:

• increase resistance or weight while training,
• do more sets,
• do more repetitions,
• rest less between sets, and
• move the resistance slower than usual.

These are basic suggestions and I suggest that you should use one or more of these suggestions and adapt them to meet your personal training goals.

If you really want to build muscles, then it is vitally important that you do not ignore the importance of a good nutrition plan.

There are certain foods that you have to be eating to enable you maintain or add weight without losing muscle mass. You will quickly discover the need to increase the number of calories you consume each day if you are working out to build muscles.

My advice is you should eat a variety of fruits, vegetables, meats and fish and healthy fats to ensure that you nourish your body with a wide range of vitamins and minerals that your body requires to help it build lean muscle mass.

Five to six smaller meals a day usually works better for you than three large meals.

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