Comments on: How Many Reps To Build Muscle?

By: Mr Heath the Muscles Maker

Mr Heath the Muscles Maker — Wed, 15 Dec 2010 04:23:51 +0000

I have to say this is pretty profound stuff you got here. It seems a bit intense, but I guess if a person just follows closely then they will get it. I have heard word for and against training to failure.

One thing i know for sure is you can get just as good a workout from high intensity routines for 35 to 45 minutes. Then you would doing a 2 hour routine of medium or low intensity activities. If done right.

By: Mark McManus

Mark McManus — Tue, 14 Dec 2010 18:11:35 +0000

@Andrew K. Glad to be of service!

By: Mark McManus

Mark McManus — Tue, 14 Dec 2010 18:10:54 +0000

@Doug. That’s definitely not the way to go. If you are adding weight in successive sets, it means that your previous sets obviously didn’t push you to 100% intensity.
If you did 10 sets, and only use your heaviest weight in a given rep range in that 10th set, the previous 9 sets were a waste of time (or a warm-up at best). What was the purpose of the first 9 sets?
You must start out at the top and literally be forced to decrease the load in successive sets because you are continually making INROADS into your strength with every set. This is sometimes called a ‘Reverse Pyramid’ approach and is central to THT training.
Making these inroads is the THREAT signal that you must send to your body in order for it to respond by building more muscle. Always remember that muscle growth is a DEFENSE mechanism by the body, in the same way that scar tissue is.
Now, I actually have written an article that explains this very well. It’ll only take a couple of minutes to read and will end your confusion…
https://musclehack.com/the-best-way-to-gain-muscle-mass/

By: Mark McManus

Mark McManus — Tue, 14 Dec 2010 17:59:35 +0000

@Mike Huber. My pleasure, man. Congrats on your success!
@Mark C. Awesome! Yeah that over-training will seriously rob you of your time, not to mention ensure that you don’t make any progress. You’ll enjoy the THT 5-day plan.

By: Andrew K

Andrew K — Tue, 14 Dec 2010 05:34:28 +0000

Great article Mark. Every time I need a boost, like magic there is an article to explain how it all works. Keep up the good work and thanks for the motivation!!!!!

By: Doug

Doug — Tue, 14 Dec 2010 05:05:02 +0000

@Mark M, if you train to muscular failure for every set, how are you supposed to move up in weight every set? because i was taught that you must move up some weight in each set to promote the ripping of the muscles for growth? is that not right?

By: Mark C

Mark C — Tue, 14 Dec 2010 00:30:51 +0000

@Mark M, couldnt of gained without ya, taking up my weekends…? you my friend have given me my weekends back! before i was training 2-3hrs a day 5 days a week, got kinda toned and gained no weight, I thank you again for giving me my weekends back as well some extra meat on my skinny frame 🙂 I look forward to starting the TA 3.1 5 day cycle in a coupla weeks

By: Mike Huber

Mike Huber — Mon, 13 Dec 2010 23:47:51 +0000

I agree with Mark C. in regards to mikes comment. Do take the time to read back thru Mark’s wealth of posts and training programs. It is all simply explained for ya. I had trouble gaining muscle mass for years. Been with Mark since March and have gone from 197lbs. to 210lbs. and i’m 42 years old. Your Incredible Mr. McManus!! Thanks A Bunch Mark!!

Mike Huber

By: Mark McManus

Mark McManus — Mon, 13 Dec 2010 22:12:53 +0000

@mike. I had no idea the article read like that. Apologies for the jargon. I always make the assumption (right or wrong) that the reader will have read my previous articles and will be familiar with the terms.
@Grant.Thanks very much man.
@Mark C. Congrats on the muscle gains! Sorry for taking up your weekends 😉
@John. You’re welcome

By: John A Davis

John A Davis — Mon, 13 Dec 2010 21:01:19 +0000

Thank you Mark for being the student and scientist in these matters.

By: Mark C

Mark C — Mon, 13 Dec 2010 20:48:49 +0000

@mike 1rm is one rep maximum so its the heaviest weight you can move for one rep. 2b however is a part of a muscle strand, every muscle is made of different components each one is recruited sequentially so when one fatigues the next takes over. Marks programme aims to get every component of that muscle working.
when i first started researching i somehow stumbled across Marks site and im SO glad i did (ive been stuck at 78kg for 3 years, working on marks advice in 10 weeks im up to 82.5kg with no extra fat 🙂 ) i was dubious at first and read through essentially every archive on this site and learnt so much, most of all the info has been covered in previous posts, I really recommend when you have time, have a read through them, the knowledge shared is invaluable (bare in mind there are ALOT of posts so you can easily lose an evening…weekend)

By: Grant

Grant — Mon, 13 Dec 2010 20:00:50 +0000

Mark,

another great article. I like your writing style and how it’s always backed up by scientific papers. Don’t let those other m8’s change you!

By: mike

mike — Mon, 13 Dec 2010 19:58:06 +0000

sorry mark i wish u would make it more eh, plainer m8 i dont understand 2b and 1rm and so on !!speak english !!! as i and a lot off us aint got a clue what ur on about !! dont meen being funny or sarcastic seriously but its like reading a nasa program m8 !! cheers tho as u are always top notch all are best from plymouth

By: Mark McManus

Mark McManus — Mon, 13 Dec 2010 19:38:51 +0000

Thanks Shane. And good luck on your journey!
@Shane. I disagree with that, as you might expect. They always seem to say the same thing, “It’ll fry your CNS”. It doesn’t. Must sound good though, they all use that exact same phrase.
The other argument is that if you go to failure, you can’t do a lot of volume. But it’s neither necessary nor desirable to “do a lot of volume” anyway – that’s a proven fact for natural bodybuilders.
Furthermore, increased volume can’t make up for a lack of intensity – Arthur Jones used to make that point and I totally agree.

By: Farley

Farley — Mon, 13 Dec 2010 19:30:42 +0000

Mark,

What’s your take on some in the industry who say it’s wrong to go to failure? Are they wrong? Are there any merits to it in your opinion?

Farley

By: Shane

Shane — Mon, 13 Dec 2010 19:19:39 +0000

Great info mate. Thanks for sharing.
Downloaded your program last week, starting today!