Best Rep Range for Strength They also completed 4-5 reps at 88%-90% of their max for the upper body. And in terms of how to incorporate this into your routine, thereâs several ways of doing so. Hope you enjoyed it and found it useful! Donât forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well. Progressive overload is the principle of trying to increase your training volume on a per session basis. How are they building muscle? Why is it important to know your MV? We've created a workout routine you can do at home, you should check it out: 5-Day Home Workout Routine. However, there are still reasons to use other rep ranges. Thx, Your email address will not be published. The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. Range of motion (ROM) Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. Control Group To accurately gauge each group’s starting intensities for their sets, rese… It's easier to reach failure since you're lifting heavy weight. The Perfect Rep range for muscle bulk and hypertrophy is 6 to 12 repetitions per set with upper body performing best between 6-9 reps and lower body at higher 8-12 reps per set.. A fast recap of intensity principle: As you know muscle hypertrophy depends on training intensity.And to build muscle mass you need to train in the range of 65 to 85% of your one rep maximum. Or…do you do all 3 (or 4) sets of 1st exercise, then move to next exercise, etc.? Using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. However, you don’t have to pick just one rep range. The truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize. As a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to maximize muscle growth. I’m not saying this is the only way you should lift, there are various effective rep and tempo protocols for hypertrophy, this is just an example of one. Therefore disproving the concept of this hypertrophy rep range altogether. Therefore suggesting that incorporating both approaches would likely be optimal in the long run for strength AND size. If you’re more of an endurance athlete, focus on 15-20 reps at 50-60% 1RM. In terms of science this is the best rep range to work in because maximal sarcoplasmic hypertrophy (increasing the volume of the tissue that supplies energy to the muscle or is involved with the neural drive) occurs. The topic of rep ranges was so intriguing to me that I ultimately made it a focus of my doctoral work. However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different. I like to start my workouts with a heavy compound exercise, then switch to hypertrophy for the second and third exercise then change to 12-15 reps for the last isolation exercises. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. However the reason 8-12 is generally what you want for hypertrophy is because doing that rep scheme you can get a lot of time under tension which as we know is important for hypertrophy. To build muscle, most of your training should be done in the 5-15 rep range. If you overtrain your muscle you may get negative results. And on the other end of the spectrum, if you stuck mainly with a higher rep range, for many people this would be extremely metabolically taxing and exhausting. These are just a few of many examples. Whereas in the 6-12 rep range, the weights are heavy enough such that youâre able to provide adequate tension on your muscles. All the different rep ranges allow you to build muscle, but they have pros and cons. According to that, you can vary the rep ranges and combine both, a heavier focus with around 8 reps/sets and after some time you can switch to lighter weight with 12-15 reps/set. I aim for better lean mass, lower fat (current 17-18) and overall improve in my health. One simply cannot get optimal development from only one method. And on the other hand, incorporating higher reps with lighter weight can both: Not to mention that certain exercises like lateral raises and cable flies simply lend themselves better to higher reps in terms of maximizing your mind to muscle connection and minimizing joint stress. All matters regarding your health require medical supervision. Then muscle growth will be similar regardless of what rep range you choose to use! This 2016 paper by Schoenfeld and colleagues illustrates this idea perfectly. Required fields are marked *. https://medium.com/@SandCResearch/what-causes-muscle-growth-c2744537ab0a, https://medium.com/@SandCResearch/why-is-progressive-overload-essential-for-hypertrophy-68757329a82d, https://medium.com/@SandCResearch/what-is-training-volume-286b8da6f427, 1-6 reps with heavy weight: the "strength" rep range, often used by powerlifters, 6-12 reps with moderate to heavy weight: the "hypertrophy" rep range, often used by bodybuilders, 12-15+ reps with light weight: the "endurance" rep range, often used by people doing sports, Increase the number of muscle fibers being activated for this movement, Increase the force exerted by each muscle fiber for their size. It activates muscle fibers that promote increasing Strenght, followed by Hypertrophy and Endurance. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. The best rep range to build muscle (hypertrophy) depends on which body parts you are training. And if youâre looking for a step-by-step evidence-based program that shows you how to do so and how to maximize your efforts in the gym…. In brief, the study looked at muscular adaptations in a “bodybuilding-type” routine versus a “powerlifting-type” routine in resistance-trained men when the routines were equated for volume load. Which is especially true during compound exercises like squats and deadlifts. But the key is to experiment with it and see what youâll be most consistent with and find what your body responds to best. Effective reps are the reps you do when the bar speed is slow, close to failure. You may be a little confused now as to what exactly you should do, so here’s what I’d recommend. Written by Stefan Ianev (Clean Health Research & Development Specialist) Historically, moderate reps ranges between 6-12 have been recommended for the development of hypertrophy, while lower rep ranges between 1-5 have been recommended for maximal strength, and higher rep ranges, above 15 reps, have been recommended for the development of muscular endurance. Thus, grow. Itâs not clear from your instruction…do you do 1 set of an exercise (eg benchpress) then 1 set of different exercise (Eg squats) , etc then go back to 1st exercise (bench press) and perform second set and complete the cycle? We often categorize rep ranges in three categories: strength (1-6 reps), hypertrophy (6-12 reps) and endurance (12-15+ reps). The 24-50 Principle cuts through the confusion. Then your body will adapt for your next workout. 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