- Decide your target number of repetitions
The repetition continuum is a useful concept when designing training programs for muscle building.
Stimulating muscle growth requires performing weight training exercises with an amount of weight that only allows you to perform 1–20 repetitions.
In general, the repetition continuum states that weights you can only lift for a few repetitions tend to build more strength, weights you can lift for 6–12 repetitions tend to build more muscle, and weights you can lift for 12–20 repetitions tend to increase muscular endurance.