My friend wanna grow, but he allways lift betwen 8-12 reps. I said to him, that he can try to lift betwen 3-5 reps 1-2 weeks. That will shock his body. But he said few reps dont build muscles.THAT IS BULLSHIT. Is it any study or something I can show him to prove that he is WRONG!!!
8-12 reps does build muscles. So does 3-5 reps. In fact, singles build muscles.
However, I think that the traditional knowledge is that size is better built in the 6-10 range, and strength is better builts in the 1-5 range.
If your friend really does want to build muscle, then have him try 10x3 or 5x5. The change will help him build muscles. Then switch him back to slighter higher reps. And the switch him back to lower reps. Change every so often, it helps.
[quote]Danes wrote:
My friend wanna grow, but he allways lift betwen 8-12 reps. I said to him, that he can try to lift betwen 3-5 reps 1-2 weeks. That will shock his body. But he said few reps dont build muscles.THAT IS BULLSHIT. Is it any study or something I can show him to prove that he is WRONG!!![/quote]
There are plenty of articles in here regarding programs to induce hypertrophy. Just do a search. Chad Waterbury’s Set/Rep Bible would also be a good read.