muscle growth occurs as a response to unusually excessive load. (1)
when a muscle has to exert itself in such a manner small microtears occur within muscle fibers. (2)
as a response to the excessive load and resulting tears, the body "fills in" the microtears (builds protein structures inside the tears to make the muscle intact once again), and likely builds some extra muscle as well in order to prevent future damage from the same load.(3)
one must break down their muscles during training, and then wait untill they are fully recovered/have fully adapted before training them again. this time with even more load than the last time because the new muscle is a little bigger and a little stronger so more weight is required to cause trauma. (4)
the more damage you do to the muscle the longer it will take for the recovery and adaptation to take place. low volume= higher frequency. high volume= lower frequency. (5)
going to failure causes a lot more stress on the muscle and on the central nervous system, so when going to failure you must reduce volume and increase recovery time. or you can stay away from failure completely, increase the volume, and have relatively more frequency. though recovery is a person to person, workout to workout thing.. so these frequency recommendations ae just general guidelines, and actual frequency should be determined by the individual. (6)
of course, reps 1-5 mostly strength and some size, reps 5-10 mostly size and some strength, reps above 10 expcet for legs = mostly endurance with little size and little strength (these rep ranges are all averages and they arent set in stone, just general guidelines)(7)
referances
(1)-(7)= tbombz
