Best Reps for Maximum Gains

People have lifted weights for thousands of years. You would think that by now we would have a good handle on the best way to train. The problem is within us, because not everyone responds the same way to weight training, cardio or diet. Genetic studies show that some people are responders, while others aren’t. Motivation and pain tolerance play a role. Untrained college students or casual weight trainers who spend more time checking their phone or flirting in the gym than working out cannot be compared to hardcore bodybuilders preparing for a contest. Athletes who incorporate certain supplements into their nutrition profile may be able to tolerate more work and recover faster than normal.

Scientists must take a variety of experimental approaches to get at the truth. Researchers from the National Institute for Occupational Safety and Health in Morgantown, West Virginia studied the effects of repetitions on muscle performance and its effect on muscle tissue in rats. The researchers subjected the animals to 30, 70, or 150 reps of a stretch-shortening contraction (similar to the up/down movement of a bench press) or 15 isometric contractions. Decreases in strength, tissue inflammation and damage were greatest at 48 hours of recovery in the 70- and 150-rep groups. What does this mean to human bodybuilders? Some muscle damage is essential to increasing muscle growth and strength. However, at some point, the damage becomes excessive, which slows the adaptive response. Also, genetics play a strong role. Some people cannot tolerate excessive muscle damage, while others thrive and make rapid progress. Keep a training diary and determine how you react to a specific training program. What works for your training partner or Mr. Olympia may not work for you. (Medicine Science Sports Exercise,39: 1275-1281)

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