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Traditionally, 8-12 reps are given as a prescription for building muscle.
However, there are certain situations where this rule doesn’t apply. The gymnast trains technique and body weight drills daily for years and the construction worker is constantly using their body to lift and move stuff around the construction site 5-days/week without a day off in between.Think of it as a supplementary routine, which can be performed separately from your regular training program. Repeat this pattern for 3-4 weeks using the same weight.For example, perform ten lateral raises on day one with a comfortable weight. Listen to your body and be aware of any overuse pain.However, it will also yield improvements in muscle size.The type of muscle growth in this scenario is called myofibrillar hypertrophy, which is associated with an increase in the contractile protein content. A tried and true bodybuilding and strength protocol is 5 sets of 5 reps, which is enough volume to elicit improvements in strength AND size.