High VS Low Rep Range for MUSCLE BUILDING? #shorts

Fatigue might seem like a tiny factor to consider but it drastically affects your outcome of muscle growth if not managed. What we will talk here about is the calcium ion-related fatigue.

Let’s understand, 5 RM – 30 RM build similar amount of muscles. This proves that the stimulus is dependent on mechanical tension (high level of muscle force production) and high intensity of effort (involuntarily slow speed of the load) rather than repetitions.

But as you go towards higher rep ranges, which mean the more activation time of a muscle is under load, the more calcium ions accumulation will occur in the sarcoplasm which will reduce the mechanical tension experienced by muscle, which subsequently reduces the stimulus for hypertrophy (muscle growth).

They are long-lasting and increase the duration of the post-workout recovery period. This is certainly something which you don’t want.

Factors Increasing Calcium Ion-Related Fatigue:
1. High Training Volumes and Lighter Loads:
- Longer activation time of muscle fibers results in more calcium ions being sent into the cytoplasm (sarcoplasm).

2. Training Close to Muscular Failure:
- Recruitment of higher threshold motor units and activation of more fast-twitch fibers increase calcium ion accumulation.

3. Long Maximum Muscle Lengths, Full Ranges of Motion, and Eccentric Contractions:
- Stretching activated muscle fibers opens stretch-activated ion channels, allowing extracellular calcium ions to enter the cytoplasm.

Strategies to Reduce Calcium Ion-Related Fatigue:
• Train with lower volumes and heavier loads.
• Avoid training too close to muscular failure.
• Focus on concentric-only contractions.
• Opt for shorter maximum muscle lengths or partial ranges of motion.

Apart from individual preference and injury rehab, I don’t think so higher rep ranges are anywhere close to beneficial.

#hypertrophy #hypertrophytraining #musclebuilding #musclegrowth

[KRTKFitness]

Fatigue might seem like a tiny factor to consider, but it drastically affects your outcome of muscle growth if not managed. What we will talk here about is the calcium ion-related fatigue.

Let’s understand, 5 RM – 30 RM build a similar amount of muscles. This proves that the stimulus is dependent on mechanical tension (high level of muscle force production) and high intensity of effort (involuntarily slow speed of the load) rather than repetitions.

But as you go towards higher rep ranges, which mean the more activation time of a muscle is under load, the more calcium ions accumulation will occur in the sarcoplasm which will reduce the mechanical tension experienced by muscle, which subsequently reduces the stimulus for hypertrophy (muscle growth).

They are long-lasting and increase the duration of the post-workout recovery period. This is certainly something which you don’t want.

Factors Increasing Calcium Ion-Related Fatigue:
1. High Training Volumes and Lighter Loads:
- Longer activation time of muscle fibers results in more calcium ions being sent into the cytoplasm (sarcoplasm).

2. Training Close to Muscular Failure:
- Recruitment of higher threshold motor units and activation of more fast-twitch fibers increase calcium ion accumulation.

3. Long Maximum Muscle Lengths, Full Ranges of Motion, and Eccentric Contractions:
- Stretching activated muscle fibers opens stretch-activated ion channels, allowing extracellular calcium ions to enter the cytoplasm.

Strategies to Reduce Calcium Ion-Related Fatigue:
• Train with lower volumes and heavier loads.
• Avoid training too close to muscular failure.
• Focus on concentric-only contractions.
• Opt for shorter maximum muscle lengths or partial ranges of motion.

Apart from individual preference and injury rehab, I don’t think higher rep ranges are anywhere close to beneficial.

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