To build lean muscle, people use to start a strength training using a SPRI exercise tube or strength training machine. To get optimal results from strength or weight training, you should never perform more than 10 reps in each exercise with proper form at full range of motion.
Stage # 1: Working Repetition
At this stage, you do not feel very hard because you are just starting the movement to build lean muscle. You fully contract the muscle on the way up, and slowly lower it on the way down. Remember to work the full range of the motion, as this is the correct way to build lean muscle. You will perform 5 to 6 repetitions of a 10-rep set. Normally, a repetition should take 2 counts on the way up while you exhale, and 4 counts on the way down while you inhale.
Stage # 2: Fatigue
You start to enter stage 2 when you feel you are getting harder in each working repetition. At this stage, your bicep muscle is getting tired and fatigued. This stage should last 3 to 4 repetitions, or around your 6th to 9th repetitions of a 10-rep set.
If you still feel comfortable when you approach the 7th, 8th or 9th repetition, this means the weight or band tension is too light for you. This is always the common mistake people do and thus miss out the benefit of strength training to build lean muscle.
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