Monster Supplements Guru Josh Beet goes in to detail on the perfect way to build 'Lean Muscle Mass' as part of your complete workout.
What Is The Best Rep Range?
I always find it interesting, hearing the opinions and justification for peoples chosen rep ranges in terms of building lean muscle mass. There is no ‘definitive’ answer to this concept, as everybody responds differently to different stimulus’ and training methods however; most people misconstrue muscle building, and presume heavy weight and low reps is the answer. I am not denying that heavy weights help recruit more muscle fibres to help build muscle tissue to a certain extent, however, it should be noted that this is not the be all and end all of muscle building.
The muscle ideally should be challenged entirely; this means exhausting all muscle fibres within the muscle belly. This means hitting heavy weights with low reps, moderate weights with moderate reps and low weights with high reps which as previously stated will challenge the muscle from all angles.
Personally I have found the best way to challenge this concept is to pyramid your sets. This includes starting on a light/ moderate weight and gradually increasing the weight over the course of 3-4 sets, reaching a peak set were you will be getting no more than 4-6 reps. Once you have reached the peak of your upward pyramid, a triple drop set can be used to work back down the pyramid in quick succession, which will completely exhaust the muscle entirely.
I tend to concentrate on form, using mind muscle connection for the progressive/ first part of the pyramid, and then switch my focus for the second part of the pyramid where emphasis is concentrated on muscle failure and complete exhaustion.
EXAMPLE USING FLAT BENCH PRESS
|SET||WARM UP||SET 1||SET2||SET 3||SET 4||SET 5||SET 6||SET 7|
Obviously when looking to build muscle, post work out nutrition is imperative to help shuttle all the essential nutrients to the exhausted muscle to aid the recovery and re-building process. Personally I love using the Optimum Nutrition Glyco Maize, which is a fast acting carb powder that will aid spiking insulin levels in the blood alongside PhD Pharma Whey HT+, which is a high quality source of whey protein.
As stated previously, everybody is different and may respond differently to different training methods. However, having tried and tested many methods myself, this one works particularly well for me in terms of muscle building. It is also a fantastic method to use if you have hit a plateau in your training and you’re looking for something to freshen up your sessions or to throw a different stimulus at your body!