The Key

When building muscle many of us experience times where things get a little dull and our results start fading. This is the dreaded plateau and almost everyone in the fitness industry is creating one product or another to shock your system so you can keep getting these results.

But what does the recent research indicate when trying to build muscle?

Let’s take a close look at this killer tip…

Muscle Building Tips

Change the Number of Reps.

Some recent research in Brazil took a look at varying repetitions for people who alternated upper and lower body training. They also looked at beginners vs advanced bodybuilders to see if they would find any difference. The results were pretty amazing.

For those who varied the number of repetitions they did every time they went to the gym, also saw the fastest and most impressive results in muscle gain.

In other words, they focused on doing just 6 repetitions in one workout, 10 repetitions in another workout and 15 reps as a last variation.

This is capitalizing on the variation principle for muscle building.

The more variety we add and continue to shock our musculo-skeletal system, the quicker we see results with muscle gain and fat loss. Changing the weight load also recruits different muscle fibers and allows us to get a fuller more comprehensive strengthening of our muscles.

The surprising results with this variation is that it works for both beginner and experienced lifters alike. I’d also suggest this for anyone needing to shock their system and get a boost.


Take any workout and apply this principle. If you’re doing a day of legs this week make sure to stick to just 6 repetitions.

The following week do legs with 10 repetitions, and the following week after that do 15 repetitions. Also apply this to any other body part.

Mix it up as much as possible and have fun challenging yourself.

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