The typical approach to building muscle size is to load the barbell down with heavy resistance and keep the rep range between 6 and 8 per set. A study published in the journal Applied Physiology, Nutrition and Metabolism suggests that a low weight, high rep alternative can work equally well.
When resistance trained subjects took a lower intensity but higher volume routine to failure, they built just as much muscle as the standard low rep high intensity strategy. Even better, the muscle building response to exercise continued for several days. Alternating between both of these programs every 4 to 6 weeks might help keep the gains going. For details on a pre-workout meal that can help maximize the results of exercise, read today's Daily Fitness News.