HOW MANY REPETITIONS? HOW FAST? GO TO FAILURE? A REPETITION GUIDE FOR MEN OVER 40

BEFORE WE GET A GRASP ON EXACTLY HOW MANY AND HOW WE SHOULD PERFORM REPETITIONS…

Here is a quick refresher for beginners. A Repetition (Rep) is a single execution movement of an exercise. For example, you curl a Barbell. Going up (concentric phase), squeezing at the top (isometric phase), and the slow lowering of the barbell (eccentric phase), all makes up ONE REP.

HOW MANY REPS DO I DO TO BUILD MUSCLE?

According the American Council on Exercise, training volume is very specific to an individuals goals. For general muscle “fitness” 1-2 sets of 8-15 reps. For endurance, 2-3 sets, 12 or more reps. For size, 3-6 sets of 6-12 reps, for strength, 2-6 sets of 6 reps or less.

REPETITION DURATION DEFINED

Now, let’s get into the nitty gritty of reps. With the flood of information form hundreds of sources, and numerous fitness influencers, juice heads at the gym, professional bodybuilders, power-lifters, your grandma, and on and on, leaves you, the – non drug enhanced – over 40 lifter – understandably confused and frustrated. Been there. Got the T-shirt.

Do i warm up with two sets and do one all out set (high intensity)? How many reps do i set as an upper limit? Do i go higher for legs? How fast are my reps supposed to be? Fast pumping, fast up, slow down? Do i squeeze at the top a long time? Short time? How slow do i lower? The questions are endless.

Again, we need to look at the science of repetitions and what has been tested and proven. For this, i once again refer to solid sources (listed at the end), my experience and my training.

We begin with repetition duration. This is the total amount of time it takes to complete all three parts of a repetition movement, up -concentric, hold / squeeze- isometric, and lower – eccentric. The total time is measured in seconds. (Schoenfeld)

TEMPO AND CONTROL

Each section is split up to create a TEMPO. For example, completing a barbell curl by curling up for 2 seconds, holding at the top for 1 second, and lowering for 3 seconds, is a tempo of 2-1-3.

The amount of weight lifted, also has a big impact on repetition duration and tempo. Heavy weights usually mean slower duration, lighter weights, which can facilitate a quicker duration.

Basically, studies show little difference in repetition duration ranges in initiating muscle growth. Durations from 0.5-6 seconds, all to muscular failure, show negligible difference!

Findings show, that a wide range of repetition durations can be utilized. More significantly, the current limited research does indicate, that to maximize muscle growth, a concentric phase of 1 to 3 seconds is adequate, a 1 second squeeze (if the exercise allows) then a minimal 2 second eccentric phase, ensuring the weight is lowered under muscle control. (Schoenfeld)

Which i think, brings us to one major point. You are not LIFTING weights, for the sake of just throwing them around. I assume you want to build muscle, so you must CONTROL the weights with your muscles, NOT joints and momentum. So hang your ego at the gym door.

But what about High Intensity Training? Which emphasizes a super slow eccentric phase of a repetition. The studies even surprised me. Training very slow with durations of 10 seconds and longer, produces inferior increases in muscle growth.

IS LIFTING SLOWER MORE EFFECTIVE?

World renown exercise professional Brad Schoenfeld, says it perfectly. “Studies comparing super-slow training to traditional training whereby both conditions are performed to volitional fatigue have not shown a benefit from higher TUT’s (Time Under Tension); in fact, evidence indicates training in a traditional fashion produces superior hypertrophy despite a substantially lower TUT.” (Schoenfeld)

Translated, slower lifting, when compared to moderate tempos, are inferior. However, i will add this, careful slower eccentric (lowering) phases lead to less joint damage and injury. Other than power lifting contests and athletics, explosive movements can raise the chances of injury significantly. So, as a lifter over 40, lower SLOWLY.

So, it is proposed that various repetition durations, performed during different training periods (see Roll Call on Periodization), can be a powerful factor to maximize muscle growth.

Then there is the mind to muscle connection. Three time Mr. Olympia Frank Zane, always preached mind to muscle connection. Concentrate when lifting, on the muscles you are trying to stimulate while performing your repetitions. This is hardly ever practiced, from what i see in my gym. Don’t just haul weight around to look strong, lift with careful deliberation!

My biggest add to this discussion, is relax! Enjoy your workouts. Fretting over durations, tempos, and endless counting, is counter productive. The “Traditional” way, is superior, meaning, Lift the weight under muscle CONTROL, do NOT heave or sling it. If you are it’s too damn heavy. Are you a powerlifter or natural man over 40 desiring to add muscle?

IF the exercise allows, squeeze briefly at the top of the repetition to encourage muscle cell activation. Then, UNDER CONTROL, lower the weight SLOWER THAN YOU LIFTED IT. Super slow is unnecessary as shown by research, but i am a firm believer in CONTROLLING THE DESCENT. If anything you avoid overuse and joint injuries.

WHAT INTENSITY OF EFFORT IS REQUIRED?

Let’s also discuss intensity of effort. Repetition intensity is a major factor in building muscle mass. There are two camps. Camp one is the high intensity camp, who believe balls to the wall muscular failure needs to be attained on the final set of each exercise to induce muscle growth.

Camp two are the traditionalists. Traditionalists believe that it OK to stop 1-2 reps short of muscular failure, leaving a few “in the tank,” and still make progress but avoiding driving your body into an over-trained state.

Studies show that going to muscular failure sparingly, for well trained, experienced individuals, IS effective. However, when performing sets prior to the last, stopping 1-2 reps short and left in reserve is recommended. Then on the last set, go to failure, selectively. Which means not all the time, not always same exercise. Rotate your failure sets around. (Schoenfeld)

Even more interesting, is the recommendation to use sets to failure LESS with the big multi joint exercises like the Squat, and Bench Press, and utilizing many more final failure sets during isolation exercises such as Dumbbell Flyes, Concentration Curls, or Side Laterals.

Studies are unequivocal when it comes to one thing. Train to failure differently, during different periods of training. Be creative, keep the body and muscles guessing. (Schoenfeld)

THE SKINNY

So, when combining my other Roll Calls, regarding volume, frequency, load etc., and as a non drug-enhanced man over 40 trying to build and or maintain muscle, it’s recommended that you lift 10 or more sets per week, per muscle group, with multiple sets 3-5 for each exercise, and moderate repetitions of 6-12, at a “Traditional” duration or tempo, stopping 1-2 reps short of complete exhaustion – preventing a state of overtraining (see my Intensity Roll Call). Go to failure during different training periods, on the last set, of different exercises, but predominantly isolation exercises!

I hope this helps you. Access my other Roll Calls, and the facts will all come together, making you a better educated, less confused, confident, and jacked dude over 40!

See you at the next Roll Call.

Shift dismissed.

SOURCES/CITATION

• Science and Development of Muscle Hypertrophy (Second Edition), Schoenfeld, Brad, Human Kinetics, 2016,21.
• American Council on Exercise: Personal Trainer Manual (Fifth Edition) ACE, 2014.

All images used here are either Public Domain or permissible to use with disclaimer that follows. Credit has been given to all of my sources. “The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.”