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However, if you want to increase your 1-rep max on specific lifts, that means training for those specific skills—training in lower rep ranges on those specific lifts. So, for instance, there’s more to powerlifting than just building big muscles, you also need to train for the sport of powerlifting. Heavy rest-pause: choose a weight at which you can do just 6 reps (your 6-rep max)—then do only 3 reps. Rest no longer than 20 seconds, then do 3 more reps. Alternate this work/rest sequence for five cycles and you'll end up doing 15 reps with your 6-rep max, an impressive growth-producing stimulus At middle age, your pituitary gland gradually reduces your secretion of human growth hormone, rep range for max muscle growth.
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However, the upper limit of creatine storage appears to be about 160 mmol/kg of dry muscle mass in most individuals [7, 8]
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