You know the rules when it comes to getting bigger or stronger: To add muscle mass, you should train with a weight that allows you to perform about 8-10 reps per set; to gain strength, you should train with weights that limit you to 3-6 reps per set. But you also know the maximum that some rules are made to be broken. When training for mass or strength, following these basic rules most of the time is good, but breaking them occasionally is even better. According to recent research out of Japan, high repetitions-in the 25-35range- may have a place in a program that builds both mass and strength. The key is knowing exactly how to incorporate this high-rep protocol into an effective training program. (Dwayne, Jackson PhD)
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