Building muscle effectively can be done within a 5 to 30 rep range as long as sets are brought close to failure. Good form dictates when a set should end, and weight should be increased gradually as reps become easier. Tracking your strength over time confirms if your training load is effective.
How heavy should you lift?1. 5 to 30 reps all build muscle. If the set gets near failure effort matters more than range2. Close to failure is the rule. 1 to 3 reps left when you stop easy sets build nothing3. Form sets your limit. If form breaks the weight won drop it and own the rep4. Add weight when reps get easy. Top of the range, add a little that is progressive overloadSee if the weights move your score. GainFrame
Like the comics? The app does the tracking.
GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.
