A rep is a single complete motion required for a said type of workout. Reps are the units that make up sets. For the novice to bodybuilding it is advised that one uses weights that will allow for the accomplishment of at least 15 reps. The importance of doing so is because the body needs to be introduced to the ‘feel’ of bodybuilding using weights. This is fundamentally important for building a solid base upon which all future advances will be firmly established. It is also vital because one needs to realize the importance of maintaining good form for every workout. The mental awareness that poor form and the use of body motions (or ‘cheating’ in bodybuilding jargon) in causing injury needs to be inculcated at an early stage. The novice also needs these reps to stir the neuromuscular network into action.

Once the basics have been done comprehensively it is now time to get on with further progress. You will be required to experiment with various resistances that will allow you the opportunity to take the muscles to fatigue. A simple guideline should be that any weight level that allows you to make more than 12 reps is too light for you. If you are unable to get past 8 reps then you know that this is too heavy a weight for you. These figures have not just been grabbed out of fertile imagination; they are as a result of many experiments. Studies have revealed that the most gains are made when one uses approximately 70 percent of the maximal one-rep capacity. Bodybuilders have been shown to be capable of lifting this 70 percent 8 to 12 times. It is important that you know some crucial facts. Muscle gain does only not arise through taking the muscles to failure every time. Without doing so you will also gain muscle but it won’t be an optimal increase. This then is the importance of taking the muscles to overload. It is this intensity that really sparks your muscles to life and no bodybuilder of repute will spare any aches to settle for mediocre results.

Once you are past the foundation stage you will not be doing yourself any good by being static. You need to revamp the workout strategy and go for a concept known as cycling. This refers to the practice of alternating between high reps, medium reps and low reps. The high reps will help to build endurance in the muscles. The medium reps will enable you to increase muscle mass while the low reps will bring both power and strength. Alternating through these cycles is akin to climbing through winding stairs; with each cycle you go higher. Cycle training will add to your strength capacity gradually.

In doing all these remember the importance of proper form rather than English motions aka cheating movements. You will be at less injury of risk if you can maintain proper form. There is no need to use a weight that you can’t manage simply because you have a big ego.

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