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In the bodybuilding community the idea of high rep training in order to add muscle is still not widely accepted as the most efficient way to gain muscle. Most bodybuilders think that "train heavy or go home" is the answer to all muscle gain queries but there is another side to that story and it is high reps.
Although the true definition of high reps is 20 to 100 reps per set there are great benefits that can be gotten from training with 15 reps ONLY. If have been suffering from joint pain because you have been training hard and heavy but still not able to increase strength then trying high rep training is a very good choice.
Training with 15 reps has been proven to work very effectively for gaining muscle and the way that you train these 15 reps is also very important. First you need to select a weight that you can do 12 to 15 reps in a specific movement. You then try and push out 15 reps without stopping but if you fail then take a rest/pause until you complete 15 good reps.
What this means is that if you can only perform 10 or 12 reps of the given movement then you need to stop at the point where you reach failure and take 5 deep breaths and squeeze out the last reps to complete 15. It is a good idea when training high rep that you only do one set of 15 to 20 per movement.
The example below is of high rep training for arms:
EZ-Bar Curl 1 set of 15 to 20 reps
Preacher Curl 1 set of 15 to 20 reps
Inlcine Hammer Curl 1 set of 15 to 20 reps
Lying Triceps Press 1 set of 15 to 20 reps
Dip Machine 1 set of 15 to 20 reps
Reverse Grip Triceps Pushdown 1 set of 15 to 20 reps
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.