Train Better: Ideal Reps and Rest

Use these science-approved workout strategies to push your growth factors to their limit and
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2. MODERATE REP RANGE

HOW IT WORKS Training with a weight that allows you to complete about 10-12 reps is best for muscle growth. It’s what decades of experienced bodybuilders have found in gyms, and it’s what decades of experienced bodybuilders have found in gyms, and it’s what strength scientists have confirmed in the lab. This rep range had also been shown in the lab to better boost expression of local IGFs from the muscle, as well as boost circulating GH and IGF-1 levels. Researchers from Finland reported robust increases in both IGF-1Ea and MGF following a leg workout that consisted of 5 sets of leg presses for 10 reps per set and 4 sets of Smith machine squats for 10 reps per set.

DO THIS: Although you should never focus on just one rep range all the time, be sure to frequently hit the 10-12 rep range in your workouts to boost both locally produced IGF-1s in the muscle and circulating IGF-1 levels. This will help to increase both muscle nuclei number and muscle protein synthesis in the target muscles. 

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