What weight and how many reps result in optimum muscle growth?

The amount of weight and the number of reps are vital for success in training. You're at optimum level when you can feel the pull in your muscles without you risking injury. The ideal weight is about 70 to 85 percent of your maximum training intensity (one-rep max.). You don't need to experiment with heavier weights until you've found the maximum weight that you can do a single rep with. Get advice from a trainer or from someone you know who has a decent level of experience. With muscle building, load levels that you can lift between 8 - 12 reps. If you can't do more than 8, the weight is too heavy; if you can do more than 12, it's too light.

Training FAQs

  1. Is an proper warm-up absolutely necessary?
  2. How do I know whether I'm doing an exercise correctly?
  3. What is a rep or repetition and what is a set?
  4. What weight and how many reps result in optimum muscle growth?
  5. As a beginner, what do I have to keep in mind when I start training?
  6. I often seem to be pumped after training. Why is this?
  7. Is there are rule for breathing when you're working out?
  8. Does training with free weights mean faster results?
  9. I don't have much time. Which type of training types give me the greatest muscle growth in the shortest time?
  10. How does pyramid training actually work?
  11. What is hypertrophy training?
  12. Do you need to train every muscle group in every workout?
  13. Work takes up a lot of my time. Suggest a quick workout.
  14. What is a TrH program?
  15. What are the advantages of maximum strength training?
  16. How does the HIT program work?
  17. Are super-sets useful?
  18. Is it normal that my pulse increases when I'm doing strength training?
  19. Does training become more effective if I keep squeezing for a few seconds after the last rep?
  20. Is posing in front of the mirror useful?
  21. Is a cool-down recommended after a workout?
  22. Do I need a weight-lifting belt?
  23. How do I make my torso V-shaped?
  24. How do strength training intensity techniques work?
  25. What about physical imbalance?
  26. Why is it always recommended that I also train my lower back?
  27. What are the most common mistakes when doing biceps curls?
  28. Are there tricks for making the workout more intensive (pro tips)?
  29. I'm always doing the same barbell exercises. Do you have any tips for variety?
  30. Is muscle soreness a good or a bad sign?
  31. How do you deal with pain after hard-core workouts?
  32. Does pain in a muscle always mean you should take a break in training?
  33. Can muscle regeneration be accelerated by cooling your muscles down?
  34. Although I train regularly, my muscle size has only increased slightly. What am I doing wrong?

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