From: dmartin@pico.engr.mun.ca (Dan Martin)
Subject: Re: Building Muscle
Organization: Memorial University of Newfoundland
Distribution: usa
Date: Tue, 29 Dec 1992 22:35:14 GMT

krw@cbnewsk.cb.att.com (keith.r.smith) writes:

>In article <1992Dec29.140400.12432@newstand.syr.edu> mprisco@puma.cat.syr.edu writes:
>>
>>Yeah-I wanna know these things too!  I'm nearing goal after losing
>>close to 80 lbs.  I've been doing some aerobics for the past year
>>and have recently joined a health club that has many aerobic
>>machines and Cybex weight machines.  So here's another question:
>>Is there a difference in doing, say, 3 reps of 8 or 24?  Do the
>>reps indicate that you rest or go on to another body part?  Sorry
>>if this is stupid, but I'm just fumbling along!
>>
>>Margot
>>
>>
>Hi Margot!
>Assuming that the limiting factor on the number of reps is resistance/weight
>(I say this as I have seen folx do a set of 8 with a weight that they could
>easily do 24 with, a waste of time if you ask me :-)), then:

>	a) if your recovery ability is up to it _and_ you do not injure
>	yourself by using poor form, or by training w/o proper warmup,
>	then you can get stronger faster and build muscle mass faster
>	on an 8 rep/set routine, than on a 24 rep/set routine, simply
>	because you are using more weight sooner.

>	b) a 24 rep/set routine will give you a better pump earlier in the
>	workout, and will be kinder/gentler on your joints and connective
>	tissue.  You will therefore be less injury-prone, and consequently
>	you will be able to train more regularly/consistantly.  Your
>	muscles will continue to grow in size/strength as long as you can
>	continue to increase your training poundages, but it will necessarily
>	take you longer to be able to do a given weight for 24 reps, than it
>	will for you to do a given weight for 8 reps.
>>--
>Keith R

What your saying is true but it is not the whole story.  If you go on a
24 rep workout you will be coming closer to your aerobic threshold
rather than you anerobic threshold. Your muscles will fail becasue you
aerobic system can't provide the needed oxygen to them, thereby creating
lattic acid build-up. This will increase your muscular
endurrance but it will not significantly increase the size of the
muscle.  

The main reason for muscle growth is the body increasing the size and
amount of fibres used by the muscle to complete an exercise. The best
way to bring about this effect is to train the muscle to anerobic
failure.  If this is done properly your muscle will experience what is
referred to as the 'pump'. What happens is your muscles are 
getting filled up with oxygen riched blood used to fuel the muscular
movement.  The reason for your failure during the set is your muscle
fibres failing not your cardiovascular system failing .  The more fibres you bring to failure the more your body
will adapt to the stresses by increasing the size of the fibres and thus
increasing your muscle size.  A common practise amoung bodybuilders is
you do 3-4 set to failure at low reps (6-10).  This rule seems to bring
the most muscle fibres to failure and provide the best results.
Remember, though, that everyone is different and in order to find out
what workout suits you best you have to be aware of how you body is
reacting to different workouts.  It might take you quite a while before
you find a regimen that you feel comfortable with. 

Regards,
Dan Martin

email:dmartin@pico.engr.mun.ca
.