Do I have to do a low number of repetitions to get bigger?

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Doing fewer repetitions can help to stimulate muscle growth, but it is not a few as many people think. It is a common misperception that working out with your one repetition maximum will cause the muscles to grow. This will actually cause more of a nervous system change to take place by forcing the body to recruit more muscle fibers. This will increase strength but will not necessarily stimulate muscle growth. Muscle growth, also called hypertrophy, is an increase in the muscle cells themselves. This happens best when you workout with 75-85% of your one repetition maximum for 3 to 5 sets of 6 to 12 repetitions. The next important part of muscle mass gain is the amount of calories you take in. In order to grow, you will need to take in more calories than you are burning. Of these calories, try to take in 1.6-2.0 grams of protein per kilogram of bodyweight per day, and 50-70% of your total calories should come from carbohydrates. This will ensure that you have enough extra energy and the right amount of protein to build the extra muscle.

Continue Learning about Types Of Exercise Programs

Types Of Exercise Programs

Types Of Exercise Programs

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.