Changing your rep ranges can break a workout plateau, and most importantly, those who can’t gain muscle by using lower or higher rep ranges should switch their rep ranges to one that works best for their genetics. Just because a program works for someone else does not mean that the same program will work equally well for you.
HOW TO BREAK A MUSCLE BUILDING PLATEAU TO START GROWING AGAIN SUMMARY
- Changing rep ranges can break a muscle building plateau.
- Some people respond better to heavy weight training, and others respond better to light weight training.
MUSCLE BUILDING PLATEAU? CHANGING REP RANGES CAN BREAK A PLATEAU IN WORKOUT
Most bodybuilders train anywhere from 6 to 12 reps to increase muscle growth. Some bodybuilders train this way year-round and make great progress, whereas others who train this way can hit workout plateaus.
A new study suggests that just because you are not making gains in muscle mass in response to low rep ranges does not mean you won’t make gains in response to higher rep ranges. A new study had subjects complete 24 weeks of resistance exercise training. Half of the subjects did 12 weeks of light weight training (30% of 1RM with sets of 27-31 reps), followed by 12 weeks of moderate-weight training (80% of 1RM performing sets of 8-12 reps).
When the subjects could perform the prescribed rep ranges, hitting either 31 reps in the light weight group or 12 reps in the moderate weight group, the weight was increased by 5-10%. The other half of the subjects performed the protocol in reverse, performing moderate-weight training first, followed by 12 weeks of light weight training.
Group 1:) Moderate weight training (80% of 1RM) , then Light Weight Training (30% of 1RM)
Group 2:) Light Weight Training (30% of 1RM), then Moderate Weight Training (80% of 1RM)
Both weight training protocols consisted of 3 sets until failure using the leg press, knee extensions, leg curls, and calf raises, all performed for three sets (2) with 90 seconds of rest between sets. The researchers also split the subjects into groups, such as high responders or low responders, based on their muscle growth in response to the 12 weeks of training.