If you’ve ever done research on weight lifting it’s likely that you know repetitions or Reps dictate the results you get from the process. The most common rep range people choose is 10-15 Reps.
10 Reps is known in the fitness community as the bodybuilders number of choice. While going below or beyond 10 Reps will still help you gain muscle, performing 10 Rep sets has been scientifically proven to trigger hypertrophy. Hypertrophy is defined as enlargement of an organ or tissue from the increase in size of its cells. This is why bodybuilders like this rep range.
The 3 sets 10 Rep training program gained popularity over 40 years ago. The popularity has remained because it’s a trusted number of reps to start with when beginning a program.
In order to get results from 10 Reps, the load lifted MUST present a challenge to the exerciser by rep 10. IMPORTANT NOTE- form is crucial when lifting heavy, so if you are unsure how to do that consult a professional. Peak physique would be happy to help as well.
The best way to decide on proper weight is to follow the Rule of 2, which states, if you can do 2 reps beyond your goal number, you can safely add more weight to the load.
So if you are performing an exercise like Squats for 10 Reps, and you’re easily able to go beyond that number, you should add more weight to the lift. Safely doing so will likely trigger hypertrophy or muscle growth!
To conclude the 10 rep range has remained popular for over 40 years because its a safe number to start with when beginning a weight lifting program, and 10 Reps can trigger muscle growth. Give it a try and let us know what you think!
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