Quick question: I know you are supposed to pick a weight in which you fatigue at the last rep or right before the last rep. Typical rep advice is around 12-15 so I have heard.
The question is, if I am not fatigued at 15 reps, should I keep going until I am fatigued? Say until 21 or 22 reps. Will this help in muscle and strength building?
Odd question, I know, but thanks for any help![/quote]
Hypertrophy… depends on how heavy that weight is and if you are taking rest -pauses to get up that high in reps.
Strength… probably very little if any
Power… doubt it, unless your moving it at lightning speed
Power… is more about explosive lifting with very heavy weight, sometimes lighter weight. Usually 1-5 rep range but sometimes as high as 15 with a lighter weight in dynamic lifting.
Strength… is more about heavy loads and maximal lifts. 1-5 rep range & partial reps.
Hypertrophy(muscle building)… is more about TUT & periodization, rep ranges vary according to the individual. Generally 5-15 is the range before failure & partial reps.
Endurance… is more about long TUT, probably minutes of repping and somewhere over the 15+ rep range without rest pause on most muscles and partial reps. The calves and other muscles can be trained in alot higher rep ranges and still get alot of hypertrophy because of the number of slow twitch muscle fibers therefore in the make up.
Cardio… believe it or not is probably the most beneficial thing here, it improves all the previous types of exercising. Sometimes I do cardio to get bigger and stronger… not to lose weight and get smaller.