Muscle Growth and Strength Gains

Question: Does my workout routine build strength and muscle growth?


Will this workout routine work? I'm looking to get stronger and get more muscle growth at the same time.

So for example I would work with a low rep range of 3-5 twice out of the week and a higher rep range of 8-12 which is suppose to create muscle growth twice a week as well. Would this work?

Or should I just do it in phases. For example low reps ranges for a couple months then work on muscle growth with medium rep ranges?

I also work arms one day, legs another day and chest/back a different day as well...

Answer: We'll cover a couple options...

Option 1:
Try sticking with a rep range of around 8 to 12 reps per set, for a few weeks, or even a month...

Let the body adapt to this kind of intensity... Once it does, then change the workout, to prevent plateau.

When it feels as though you're able to lift the same amount of weight for more than 12 repetitions... You will know that it is time to increase the weight!

You'll most likely be able to increase the weight on most exercises, by at least 5 lbs, once a week...

Once you've stuck with this approach, and have added a few pounds to different exercises... Completely change the workout, after a couple weeks/months...

This will help you immensely!

Option 2:
There's also an approach that looks like this:

For 1 week: Stay in the 6-8 rep range
For the 2nd week: Stay in the 8-10 rep range
For the 3rd week: Stay in the 10-12 rep range

So, with this option, you can target more fibers, by using more rep ranges.

After you complete the 3rd week you could start week 1 all over, or do something completely different.

There are many options here!

As for the approach you asked about:

"So for example I would work with a low rep range of 3-5 twice out of the week and a higher rep range of 8-12 which is suppose to create muscle growth twice a week as well. Would this work?"

No, that's too much change in a single week.

"Or should I just do it in phases. For example low rep ranges for a couple months then work on muscle growth with medium rep ranges?"

That would be better. However, low rep ranges for 2 months may not be a good approach. That's too much stress on the joints.

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