Can High Reps Build Muscle Mass?

Short answer: yes. Working out in the higher rep range can build muscle. Read on to find out why.

The jury is out on the rep range that causes the most muscle size. Some professionals swear by the higher rep range of 15-20 reps, whilst others swear by reps as low as 3-5. The most common consensus is that a typical 8-12 rep range is ideal. However, the question remains: can a 15-20 rep range elicit great muscle growth?

Reasons why high rep ranges are great for muscle growth

1) Increasing muscle glycogen storage

High rep training is often referred to as hypertrophy-focused weight training while low rep training is often referred to as strength training. High rep training requires more glycogen, a form of energy stored in the muscles, because more energy is spent by the muscles to complete more repetitions of movement. The individual muscles will adapt by storing more glycogen in the muscle tissue. Increased glycogen storage translates to increased muscle size. This is the biggest (see the pun?) reason why high rep training increases muscle size.

2) Increased joint strength

Low rep training places a heavy burden on joints, which over time can lead to injury as sufficient rest is not given specifically for joints to recover and rebuild. Joints take longer to strengthen in response to training than muscles do. High rep training strengthens joints because the muscle can be maximally taxed without overloading the joint with weights that are too heavy for them to handle. High rep training is therefore best used to build stronger joints (or recover joint strength from a previous low rep training program) before following a low rep exercise routine.

3) High reps build muscular endurance

High reps build muscular endurance, which is important for getting bigger guns. 

4) Longer time under tension

Muscle grows as a response to stimulus. The amount of time a muscle is tensed on order to execute or hold a movement determines the amount of stimulus it gets, which determines the growth it will attempt to achieve. Higher reps naturally have a greater time under tension than lower reps, giving the muscle enough stimuli to prompt it to grow further.

Even though high reps can build bigger muscles, there are reasons why high rep training is not always the best muscle building rep range.

Reasons why high rep training is not the best muscle building rep range

1) High reps activate mid-twitch muscle fibers

High repetitions do not activate fast twitch muscle fibers as well as low repetitions do. This is a very important point because fast twitch muscle fibers have the ability to grow the largest, compared to mid twitch and slow twitch muscle fibers. The type of muscle fiber that is activated depends on the duration of the exercise. Low-rep weight training activates fast twitch muscle fibers, while long-distance running activates slow twitch muscle fibers, for example. This is why the leg muscles of bodybuilders are much larger than those of marathon runners. Therefore, in order to achieve the best possible muscle size, a lower rep range (lower than 15-20 reps) is ideal as they will better target the potentially bigger, fast twitch muscle fibers.

2) High reps require more calories

High rep training uses up glycogen stores, which the body gets from carbohydrates. More calories are needed to sustain a high rep training routine, meaning that less of these calories are actually used for building muscle. This is easily avoided, though, by consuming more calories through the diet.

3) High rep training places stress on the Central Nervous System

Since muscles are placed under tension for longer periods of time, the central nervous system is also placed under stress for a longer period of time, especially if worked until failure after every set. This point is not as important as the first 2 points because ALL exercise places stress on the central nervous system, including low-rep training. The central nervous system will adapt to exercise by getting stronger and more able to cope with the stress, but this takes time and too much stress placed on the central nervous system can lead to over training.

If high rep training is great for muscle growth but not the best rep range, then what is the best rep range?

The best rep range is the one you haven't done. This is because the best thing to do is vary between rep ranges for the best muscle growth over time.

Why should you vary your rep ranges?

1) Muscle confusion

The number 1 reason why you should vary your rep ranges is because of muscle confusion. The muscle grows by being forced adapt to a stimulus. Muscle growth will plateau over time as it gets accustomed to a certain stimulus and therefore does not feel the urgent need to grow and adapt anymore. This is why people who change from a low rep range to a higher rep range (and vice versa) experience greater muscle growth. It is advised to change your workout program every 3rd month or so for the best results, altering things like your rep range, number of sets, exercise order, rest in between sets, style of training, etc. or a combination of the above.

2) Joint strength

Lower reps activate fast twitch muscle fibers the best, but can take their toll on joints over time. Higher reps strengthen joints the best but don't activate the fast twitch muscle fibers as well as lower repetitions. By alternating between rep ranges, muscle can optimally strengthened as well as joints. To read more on joint pains from exercise and recovery, click here.

3) Muscle strength and size

By alternating between different rep ranges, you can focus on building muscle strength as well as size. Some rep ranges will increase the one more than the other, even though both will increase with both rep ranges. Strength and size are very closely interlinked (strength is needed to lift heavier to grow and size is needed to house more strength), but different exercises and rep ranges affect the balance of this spectrum differently. 

Which rep range is best suited for beginners?

The higher rep range is best suited for beginners for the following reasons:

1) Form

Beginners need to focus on using the right form (executing the exercise the right way) more than anything else to stimulate muscle growth and avoid injury. After a while, lifters start to get a feel for what form is correct and what form is not. By using higher repetitions and therefore lower weights, more emphasis can be placed on learning, practicing and getting the feel for the right form. 

2) Joint Strength

As discussed above, high reps will be needed to strengthen joints so that heavier weights can be lifted later on.

3) Mind-to-muscle connection

Beginners need to develop a mind to muscle connection, which is the ability to force a muscle to perform at its maximal output for an extended period of time. Low rep ranges rely heavily on an already developed mind to muscle connection in order to get the most out of every rep. High reps are a great way to develop this connection.

4) Muscular Endurance

Higher reps develop muscular endurance, which is greatly needed to push the muscle to a point where it is optimally stimulated to grow. High reps develop this faster than lower reps do.

We hope that you have learned something from this article. High reps can indeed increase muscle mass, but the best way to do so is through a varied rep range. STAY STRONG!

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Creatine and its Different Forms

Creatine has gained a lot of popularity in bodybuilding and sports circles over the last few years. Today we look at what creatine actually is, what it does and the different forms that it is available in.

What is creatine?

Creatine is an organic acid that contains nitrogen. It is organic because its molecules contain carbon and it is acidic because it has a pH level less than 7. Don't let the word 'acidic' scare you; acids are very common in the body. For example, proteins are broken into amino acids in our bodies. Nitrogen is needed to make protein for new tissue like muscles, skin and hair.

Creatine is a natural substance found in meat and fish and in our bodies. It is naturally created to form basic functions. It is not essential to consume creatine to sustain life because our bodies produce creatine naturally from the amino acids glycine, arginine and methionine.

Creatine has the primary role of supplying energy to the body - particularly for muscle movement. Energy cannot be created without creatine.

Creatine as a pre-workout supplement

Creatine is often sold as a pre-workout supplement because it increases the body's ability to produce energy at a faster rate with supplementation. Since the body can produce more energy with added creatine, it is able to achieve a greater work load during workouts - which in turn leads to greater strength and muscle growth. This allows people to achieve their workout goals at a faster rate than normal.

Creatine is very effective in boosting anaerobic performance such as weight lifting, sprinting and other activities that require short bouts of energy.

To find out the difference between pre-workout, intra-workout, post-workout and meal replacement supplements (along with other tips for people who are just starting out with supplements), click here.

Creatine as a muscle building supplement

Taking a creatine supplement leads to greater weight gain, initially in the form of water retention and then later in the form of muscle growth. By pulling more water into muscle cells, creatine increases protein synthesis. There are many protein shakes and meal replacement supplements that contain creatine to boost muscle growth and recovery.

This article is a great introduction to supplementation for building muscle specifically.

The risks of taking additional creatine as a supplement

A great deal of research has been done on the possible health risks of taking creatine as a supplement, of which almost all studies conclude that creatine is safe to use. There has been some speculation that creatine damages the kidneys or the liver, but no studies have been able to prove this so far or find any correlation between creatine consumption and kidney or liver damage. However, it is still recommended that people with any kidney or liver issues avoid creatine supplementation.

It is generally recommended that not enough studies have been done to prove that creatine supplementation is safe for people under the age of 18, since the long-term effects of creatine during the growth phase before adulthood are not completely known.

Negative side effects

Studies have not shown any negative side effects that could cause long term health problems in adults so far, however some people do experience short term negative side effects because creatine retains a lot of water. For example, creatine monohydrate would have a lower absorption rate than other forms of creatine. This means that the unused creatine sits in your gut until your body expels it with other waste products. People can experience nausea, bloating, stomach pain, diarrhea and cramps if a large amount of creatine sits in the gut, pulling too much water into it.

Because of the water retention effects of creatine, it is best used during bulking phases and is best avoided while cutting.

Does creatine actually work?

The effects of creatine vary from one individual to the next, since bodily function, genetic make-up and substance interactions differ between people. There have been some cases where people don't get any of the positive benefits of creatine after weeks of use, where others benefit greatly. One key example of the different levels of benefit that individuals receive from creatine is the example of diet. Since creatine is only found in meat and fish foods, vegetarians would generally see a much greater effect from creatine supplementation than people who eat a lot of meat and fish - who are already consuming creatine-rich foods regularly.

Additionally, some forms of creatine work better than others. Not all creatine is created equal. Some people respond better to some forms of creatine when others respond better to other forms. In general, creatine in powder form has shown to be more effective in studies, compared to liquid forms (even so, some people report having a much more positive effect using the liquid form).

Different forms of creatine

There are different forms of creatine which can be bought at stores as supplements. Here is a list of the most common forms and their key characteristics.

Creatine forms by processing

Creatine monohydrate

• It is the most popular form of creatine
• It is the most basic, natural form of creatine which is the least processed
• It is less soluble in water compared to most other creatine forms

Micronized creatine

• Is basically micronized creatine monohydrate
• Micronizing the creatine breaks it down into smaller parts
• This increases the amount of the creatine that is absorbed and actually used by the body

Creatine serum (liquid creatine)

• It is basically creatine monohydrate which has been dissolved in water
• It is supposed to be absorbed more easily, but some people report no effects of this form whilst others report that it works very well
• Some argue that this liquid form of creatine breaks down because of the water content over time, rendering it useless

Buffered creatine

• Is made at a higher pH level than regular creatine monohydrate
• It supposedly has the same effects as monohydrate without the possible negative side effects like stomach pain, nausea, diarrhea and cramps
• It is also believed that it does not break down as much as monohydrate - meaning that less in needed for the same effect as monohydrate

Creatine forms by bonding with other substances

There are many other creatine forms that companies create by bonding it with other substances. Many more types of bonded creatine will be created by these companies in the future.

Creatine ethyl ester

• It is creatine combined with ester on a molecular level
• It is said to be the form of creatine with the highest absorption percentage 
• Apparently, everybody feels the positive effects of this form of creatine and doesn't cause any negative side effects like stomach pain, nausea, diarrhea and cramps

Effervescent creatine

• It is creatine combined with sugar or sodium and a bubbling agent
• Has better absorption and taste than regular creatine

Creatine citrate

• A form of creatine with molecules (citric acid) that increase absorption
• It is more water soluble and absorbent, but is needed in a higher dose for the same effect as creatine monohydrate 

Di-creatine malate/tri-creatine malate (tri- is more absorbent)

• Another type of creatine that is bonded with molecules (Malic Acid) to increase absorption
• This creatine form is also more water soluble

Creatine orate

• Another form of creatine bonded with a molecule (orotic acid)
• Orotic acid increases energy production in the body. So basically, creatine orate has two different substances that both increase energy at the same time

Creatine HCL (hydrochloride)

• This is creatine bonded with hydrochloric acid
• It is more water soluble and absorbent than monohydrate
• Many say that this is the best form of creatine around at the moment, while others say that it does not work at all

Creatine nitrate

• Creatine that is bonded to nitrate
• This form has the benefits of creatine combined with the additional benefits of nitrate, which also aids the body's energy production systems

Hydration when using creatine

Since creatine pulls water into the muscles, you need to stay well hydrated when using this supplement. Failing to get enough water will diminish creatine's effects and could make you dehydrated. This could be detrimental to your goals. 

For this reason, I suggest that people who are currently using creating should not drink alcohol at all. It will increase the negative effects that alcohol has on muscle growth.

I advise cycling creatine instead of taking it all the time. You can find out why here. While on creatine, I make sure that I am consistently sipping on water and never go thirsty because of its water-retention benefits (I call them benefits because the increased water retention in muscle allows for muscle growth). As always, don't overdo it - drinking too much water is actually possible.

Final word of the day

Creatine can work for you, but remember that we are all different and respond to it differently. Fortunately, there are many forms that are available for you to try and see what feels and works best through trial and error. Be safe and don't use creatine if you are under 18, have any kidney or liver damage or are cutting for a bodybuilding show (because creatine retains water). STAY STRONG!

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The Garry Bodybuilding Workout Program: The Most Intense Muscle Building Program Ever

This is the most intense workout that I have ever tried out myself. Due to its high intensity, this program is not recommended for people are just starting out or who are relatively new to training. These people should start off with these programs instead. Newcomers should start off with the first program to get their bodies into the idea of breaking down and rebuilding muscle. Once you are ready, you can progress to the second program in the above link, which is similar to what most bodybuilders do.

The Garry workout program was supposedly designed for advanced bodybuilders whose muscles are already used to intense training. It is used to boost muscle growth and blast through a plateau for a limited period of 2 months for accelerated muscle growth. The high intensity of this program lends itself to the fact that it can't be sustained for too long. Since you are working till failure on every set, for many sets, it takes a toll on your nerves and central nervous system.

Since this is a great shocking technique, muscle growth is boosted through this period as the body tries to adapt to the extreme stimulus. As a result of the strain it places on the joints, energy systems and metabolic system, the program should only be followed for a very short time before switching back to normal training.

You should only do this program when on your bulking phase. Restricting calories on a program of this intensity could lead to muscle breakdown. Make sure that you are getting enough calories from a good bulking diet (click here to build your own).

How the program works

The program incorporates German volume training (high reps, high sets), limited recovery time per set and repeatedly forcing muscles to failure, driving them to complete exhaustion with each workout. The goal of this program is to enforce rapid hypertrophy by shocking the body into accelerated growth. This takes its toll on the central nervous system as well as the metabolic system over time, which is why it is advised that beginners, people with injuries or other medical conditions and people who have already overtrained do not try this type of program. The body starts showing a negative response (over-training) if the program is followed for longer than 2 months.

Program rules

The program runs for 6 days a week

The program is in a 6-day split, focusing on one muscle group per day. All major muscle groups are worked in the program, but through only one exercise. The only rest day is day 7. You need to follow the program fully, not cutting out a single day.

Perform only one exercise per day

Do only one exercise per day, excluding a warm up and cool down. This is shown below. You can only add warm-up and cool-down exercises but do not stress the body more than what is described below. I would personally recommend a cardio-style warm-up and an exercise-specific warm-up, depending on the exercise for that day. Don't do any other weighted exercises as a warm up and make sure that your muscles aren't fatigued at all before the exercise. The point is to exert the most out of the muscle in the shortest amount of time. 

Resist the temptation to do any isolate or additional exercises. Try this out for a few weeks and you will see that the exercises here are more than enough for growth.

  Perform every set till failure

You need to work until complete failure with every set. Forced reps are allowed. I did mine until I couldn't move the weight at all. If you can do another rep, you're not done.

You must follow the prescribed times

Every set has a resting period of exactly 30 seconds before the next one, with the exception of squats and dead lifts having 1 minute rest intervals. Do not rest longer or shorter than this between sets. This maximizes short-term fatigue.

Keep doing more sets until failure until you cannot perform a single full rep 

This blasts your muscles and will test your muscular endurance, but keep on performing sets of the exercise until you cannot do a proper repetition with the right form. As you can see below, it might take a loooot of sets before you fail to do a single rep.

The program

Day 1: Squats
(60 second rest in between sets) (Until failure) (E.g. 15-7-6-4-4-4-4-2-1)

Day 2: Standing Calve Raises
(30 second rest in between sets) (Until failure) (E.g. 15-15-15-14-14-1-1-1-10-9-8-5-5-5-3-2-2-2-2-1) 

Day 3: Russian Twists
(30 second rest in between sets) (Until failure) (E.g. 20-20-20-18-16-14-10-7-7-7-6-5-4-2-2-2-1-1-1)

Day 4: Deadlifts
(60 second rest in between sets) (Until failure) (E.g. 12-11-10-10-10-9-8-7-6-6-5-5-5-5-4-2-1-1)

Day 5: Dumbbell Bench Press
(30 second rest in between sets) (Until failure) (E.g. 12-10-8-6-4-3-2-2-2-2-2-2-2-2-2-2-1)

Day 6: Pull Ups
(30 second rest in between sets) (Until failure) (E.g. 25-25-25-23-20-19-27-17-14-12-11-9-6-5-4-3-3-3-3-2-2-2-1)

Day 7: Rest

Additional notes

• Use dumbbells for the bench press exercise because the intensity of this program could easily get a bar stuck on your chest.
• The workout goes very quickly (It took me less than half of my usual workout routine to complete).
• I struggled to do the squats till failure. On most occasions I ended up resting for longer in the middle of my sets.
• My calves exploded on this routine. I use this kind of principle for my calves often because of that.

Give this program a try and tell us about your experience in the comments below. STAY STRONG!

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