You have to lift heavy in the 3-8-rep range for the majority of your chest exercises. For example, using low reps builds more strength and power, while using high reps builds more endurance and oftentimes leads you to improving your form. 10-15 Reps Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. In order to build mass, you need to maximize the number of high quality reps you do (per muscle group) over the course of each week. Furthermore, training in the 8-12 rep range is recommended for hypertrophy training, which will only encourage further muscle growth and move … There's something called the "general adaptation syndrome", which means your body will adapt to the program very quickly and you'll run into a massive plateau (Selye, 1976). There could be arguments for years and years on this topic, and I'm not going to tell you what's best and what's not, because what works for me won't always work for you. Little to no protein turnover occurs when using this particular rep range as load is too high and mechanical work is too low. 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. By doing a lot of high quality reps, you’ll maintain higher levels of muscle protein synthesis, and build more size. Thanks * I very rarely get the final 8 out on the big 4 its more like 4-6 … 6 to 12 reps has been the standard recommended rep range for hypertrophy or adding size. Yes, check out my free bulking routine: https://www.howtobeast.com/get-jacked. And so the circle of growth continues! When I say ‘high quality reps’ I mean reps that maintain good form and are still relatively challenging for you to complete. The short answer to both of these questions is “yes!”. High volume, multiple set programs (6-12 reps, 3 to 6 sets) have been shown to create greater hypertrophy for two important reasons: Remember the muscle-building process described in Grow Baby, Grow? In this repetition range, mostly Myofibril and Sarcomere Hypertrophy and very little Sarcoplasmic Hypertrophy occurs. Emphasising high volume, multiple set training gives me the quickest progression in muscle size. All rights reserved. At that point you could probably add 30 pounds and start over again with 3×6. The Way to Bulk ... To optimise your results in the gym, you need to understand which specific rep ranges will best … TUT and number of sets are at least equally important as the number of reps. ATM I do 1 set to failure (some exercises focusing on exentric, some reducing the weights after 6 reps etc. Weight training increases the release of these muscle-building hormones in your body (Raastad et al, 2000). Reason: Dumbbells always involve some degree of instability, so you don’t want to go too heavy. For someone with favourable genetics, who hasn't lifted before, and has an immaculate diet, supplement and workout program, along with plenty of time to rest, it is fair to say that to gain at a rate of 1.5kg per week would be impressive, yet still possible. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. The exact physiological processes by which this happens are often debated, but you can’t deny there’s a certain mental fatigue you experience after deadlifting or squatting close to your max. Seems to me a good way to go is to pick a heavy weight you can barely do 3×6 with. Bullies can be very cruel. As we all know "different things work for different people", but I am quite sure in saying that working in the 5-10 rep range will work for the large majority in training for size above all. Some people have more type I fibers, and some have more type II fibers. 2. It seems somewhere in the 5-8 rep range is ideal for both. The longer answer is that whatever rep range you are in – 3 to 5, 8 to 12, or 15-20 – you need to lift heavy for that rep range. The best rep range for building mass is 6-12 reps. It’s been proven to have a slight advantage in studies, and it allows you to pack in a higher number of quality reps over the course of each week. Mid-range reps are generally 8 to 12. This probably explains why I was unimpressed with HIT. Your sets are how many times you complete a rep … In terms of sets, it’s going to depend on strength level and experience. Muscle growth (hypertrophy) is caused by a buildup of proteins. Training in a moderate rep range (8 to 12 reps) is the best way to get bigger, stronger, and leaner at the same time. What is the most muscle (not just weight) that a person can gain naturally in 12 weeks? Here's what I would consider applicable for 12 weeks (assuming that they're an intermediate lifter, besides the beginner): Topic of the Week gives forum members the chance to share their knowledge with the world! I have never ventured into high repetitions, and don't think I ever will after seeing such great gains with medium to lower reps. From what I have written in terms of both science and my personal experience, the best rep range to work in is between 5-10 reps. I found that I gained best (hypertrophy wise) with higher reps, about 8-15. would I rest more? And you are quite correct that different rep ranges have different advantages over others when it comes to rep quality. Great article. The same is similar with calves because of the high density of these muscle groups. However with little Sarcoplasmic Hypertrophy occurring working in this rep range, is not the most beneficial for size. We're now able to pinpoint why higher reps and multiple sets work so well at a biological level. However, when I begun training well (this was when I trained more as a bodybuilder, rather than a powerbuilder), I used to perform sets of 8, 9 and 10. I m so fustrated please help me……. You may be able to handle a lot of heavy lifting, or you may be able to just handle lighter (notice the er) weights more frequently. Hypertrophy won't be very noticeable until about the 6th week (Phillips, 1997). I think most people discount the quality of work for the quantity but as you say not every rep is going to be the same and that is going to make a big difference. | Irreverent Gent, How to Bulk up Fast (10 Keys to Boost Growth) – YoungbyChoice, Do BJJ Guys Lift Weights? If you’re more of an endurance athlete, focus on 15-20 reps at 50-60% 1RM. I often use sets of 4 with my compound exercises, as I am more a powerbuilder then a bodybuilder. Assuming a good regime, diet and supplementation, they could most likely gain anywhere from 2 to 5kgs after 12 weeks (the variation is due, of course, to other factors like genetics). The answer is yes and no. I really believe the idea of maximizing quality reps is key, because it tends to ‘auto-regulate’ the volume and workload that you use. Because people are lazy. Unfortunately there are problems associated with very high rep ranges as well. They saw a 30% increase in squat 1-rep max, with a 4% increase in quad size. What is the average amount that a person could expect to gain with a good workout, diet, and supplement plan? To build muscle, you need to lift heavy in the 8-12 rep range. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. Check out this article, it explains how to apply it to your training: https://www.howtobeast.com/progressive-overload/, I m a skinny guy please help me out.All classmet are joking abt me in class . Would say that for shouldef flys doing 8-12 reps is a bit heavy on the shoulders for a lot of people. Although HIT uses high reps, you only perform one "hardcore" set per bodypart. Title says it all, at the moment im using 12,10,8 for pretty much every exersice (not including warmups) exept calves where I do 5 sets 12,12,10,10,8. These reps will place enough stress on your body to induce muscle growth, but avoid overstressing your body and extending your recovery time. Best rep range when bulking? Bodybuilding 101, right? NOTE: The chart above displays this common belief (NOT the scientific truth). However, most people will find they overtrain with such high volume splits and consequently their gains are reduced. Individuals with more fast twitch fibres will grow bigger, quicker. ), 9-12 reps, 90-120 seconds TUT. It also takes a lot of time for you to recover. They may respond better to a more "abbreviated" style of training, where often 1 exercise per small muscle and 2 exercises per large muscle are used with sets per exercise never above 2, and often 1. However, your body recruits less muscle fibre the more it adapts (Ploutz et al, 1994). The all commonly heard question, repeated again, and again, and again. Some people respond fantastically to high volume splits where a 4 or more exercises are used per bodypart and set ranges are more often than not above 3 per exercise. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. Below I'll type a mini chart of what rep ranges train each muscle fiber type: Generally, sarcoplasmic hypertrophy (not what we're dealing with now) rep ranges look like this: Nothing special, see. The Topic: What Is The Best Rep And Set Range For Building Muscle? If you’d like help I’ll help you for free. what about progressive overload ? I made good size gains using HST, but I didn't become a big fan of using such varied rep ranges each workout. People generally believe that low reps (1-5) are best for strength, medium reps (6-12) are best for size, and high reps (12+) are best for muscular endurance…. 3 on 2off Kind of Thing? High volume and multiple sets might pack on muscle quickly, but you shouldn't ONLY train this way. Some exercises, such as deadlifts, are better suited to lower reps for example. 4 different exercises per body part. Thanks Charles. 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. In this repetition scheme Neural Efficiency (as well as some Myofibril Hypertrophy) occurs. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. July 3, 2020 . I really don't see any point in discussing personal evidence, because it's not plausible. When you lift weights, your muscles learn to work better (through neural adaptation) and you become stronger. Oh boy, now this is where it gets very controversial. Therefore, I suggest you incorporate all rep ranges into your training, while focusing most of your sets in the 6-12 range. hello David. Those can then be broken down into : Since we're talking about building muscle, we're just going to deal with type II fibers. If we are looking at a newbie with average genetics with an well constructed diet, supplement and workout regime, along with plenty of time to rest, then to gain at a rate of around 0.6kg per week, would be expected, so he would end up gaining 7kg of muscle in the 12 weeks of training. Home > The Way to Bulk > Volume and Rep Range for Muscle Growth. Recommendations Rep Range for Mass The bottom line is that most of your training should be done within 8 – 10 reps as this has been found to be the best rep range for size. What I miss is what you think about time under tension. Yes, the medium range (6-12) had a slight edge, but you can still build muscle efficiently in the low (1-5) and high (12+) rep ranges. Sarcoplasmic Hypertrophy does not directly increase strength, but it increases size, what a bodybuilder trains for. Obviously, people with more favourable genetics, will gain more muscle than those with less favourable genetics. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. To me, HST felt like doing two half-arsed workouts in one session, with one aimed at hypertrophy and the other targeting strength. In other words, different rep ranges caused very little difference in muscle growth. In bodybuilding, regardless of the body part, it's always advisable to hit a variety of rep ranges and even rest periods. The other 15% can be made up of any other rep range. I done workout o n the weekends. Reason: The point of isolation work is to build size in your ‘beauty’ muscles (arms, shoulders, abs). They saw a 17% increase in squat 1-rep max, with a 10% increase in quad size. This way, you're not stimulating growth as much in one session, but you're doing it more often. The rate of hypertrophy that occurs during this "healing" process depends on the type of muscle fibre involved. Another advantage of 6-12 reps is that it avoids the ‘CNS Burnout’ you experience with low reps. Also, switching up your rep range when you hit a plateau is an effective way to break through the plateau. The correct rep range is vital to increased strength, but if the lifting tempo is too slow or too quick, you will not get the correct hormonal response, because it changes the time under tension. Sarcomere hypertrophy increases contractile proteins in muscle thereby increasing strength directly and also size. Good arguments here. Your email address will not be published. The idea here is that you stay a couple reps short of failure, and this way you avoid CNS drain, and will be able to workout more frequently, and use more volume. Therefore this is perhaps the best rep range for increasing strength, as there is a better balance of load/work done for hypertrophy. This is also the case with my personal experience, as I have benifited using this rep range when training primarily for size. And this results in lower quality reps for the remainder of your workout… and less gains throughout the week. I’ve always wondered about this as you see guys who stay with powerlifting type work yet get big and then those who go pure bodybuilder yet also put on size. Now I’m sure you’re wondering, why this large range? Subject appeared boring but on reading I aha-ed over and over! As we have heard countless times before, "everybody's different," and "science isn't always right" so I'll give you my personal experience with working in different repetition ranges. We can all tolerate different levels of volume, so the main thing is to gradually increase over time IMO. I haven't worked in this rep range, since my newbie days. Keeping in mind that your number of reps and amount of rest between sets should be inversely proportional, here are a couple of examples of different rep ranges… More fatigue and a greater extent of waste products are produced when training in this rep range. Beginners and Fat Loss: Let’s first talk about fat loss. My strength went up like crazy, but I gained very little size. I've found that working in this rep range the strength gains outweighed the size gains, however I still did get size gains working in this range. Even though these studies found that rep range does not have a huge impact on mass, there’s still one big reason you should focus on 6-12 reps if your main goal is to build size. Hi from colombia, How about velocity? Lifting in this rep range is much less taxing in a deficit as you will not be stimulating as much metabolic fatigue or relying on glycogen stores as much as a high volume session. Mesomorphs and beginners will be able to add more muscle faster than Average Joe over here. HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. *Deadlifts are an exception here. you’ll maintain higher levels of muscle protein synthesis, https://www.howtobeast.com/recommended-supplements/, https://www.howtobeast.com/progressive-overload/, How to Use Progressive Overload Training to Build Muscle Fast - How to Beast, Frequently Asked Fitness Questions – Answered! High volume, multiple set programs cause more microtrauma and greater hormone secretion-so the end result is more muscle! 🙂. They shouldn't. Start working with it and try to increase the reps until you’re at 3×12. While this isn’t a reason to avoid low rep work, your form will be better (on average) when doing medium and high rep work. Around 85% of your training should be within this moderate intensity loading zone. The true answer is most commonly not liked to be heard, why? For a dense muscle, you need to focus on building the actual muscle fibers and not so much the fluid in side of the muscle. And the less muscle fibre you stimulate, the less you grow. Your email address will not be published. Training to failure will work better for people who are beginning to lift, and people with great genetics. This is a great article, very logical and well thought out. Three Goals, Three Rep Ranges 1. I am not sure if I am supposes to be taking more rest time. But have always returned to 3×5 for the bulk of my lifts. Otherwise you’ll be too focused on getting the weights into place and keeping them balanced, rather than pushing yourself. To build hard and dense muscles, focus on a low volume of reps. Even if you don't stay at the same weight, which may be overcautious for some, you should at least resist the temptation to drop reps for the sake of increasing poundage. Another thing needed to be said about fibers is, your fiber type distribution is GENETIC. More Than 15 Reps But, if you train with a more moderate i… Hi David,with the help of your advice and bulking videos I have seen results within weeks,thank you. I thought I could have been more productive. Kudos man! MAYO CLINIC: The prestigious Clinic says that you should use a resistance level heavy enough to tire out your muscles in the 12-15 rep range. Bodybuilders have known intuitively for decades that high volume training is the quickest way to big muscles. I now workout with a 2:1 hypertrophy:strength rotation. Thank you for your time G Hutchison. The body responds to the damage by increasing the amount of protein going into the muscles. What do you think? Yet time and time again, this is the #1 limiting factor among ectomorph trainees. You have the Mentzer HIT "mob", who belives that all you need is one working set to failure in order to stimulate growth. Lifting more weight for higher reps makes my muscles bigger. More fatigue and a greater extent of waste products are produced when training in this rep range. Cool, now which side is the best? In order to keep stressing the muscle, a higher rep range is used in subsequent workouts; for example, 420 for sets of 8-10. © Beast Industries LLC | Terms of Use | Privacy Policy, Check your email to access your free eBook, Rather than getting super technical and breaking down all the complex testing methodologies and statistics, I’ll cut to what you care about:Â. Again, this is different for everyone. So I would say this is definitely the best rep range to work in for size, so far from my experience. They say that a single set of 12 reps could be just as effective in building muscle as three sets using heavier weight. The more weight you put on the harder it becomes to put on more weight, and therefore it takes longer. I actually lost muscle and began to feel like I didn't even train! Even though you aren’t physically tired, your brain feels foggy and you lose motivation to keep working out at a high intensity. First off, if you’re asking how to build mass, I’m assuming you’re talking about adding a serious amount of muscle — above and beyond simply getting stronger and more toned.That’s a notch above the typical workout program. Exercise science has come a long way since the 1940s. A final reason medium reps are best for building mass is that they avoid the physical exhaustion that comes with high rep work. Low reps range from 1 to about 6. Also, form can break down after a few reps, and the risk of serious injury is greater than with most exercises. As a newbie weight trainer, the immediate change they will notice is an increase in strength. For a beginner a good target is to do 35-90 reps per body part per week, using weights that are between 70-85% of your 1RM (rep max). First off, a word needs to be put in on muscle fibers. When discovering that I was getting little results to show for my hard work in the gym, I lowered my reps. They don't want to invest time to figure out what their body best responds to, they just want somebody to tell them what to do in order to grow. Quick contractions actually recruit more muscle fibers and motor units than slow reps, so focusing on increasing TUT can even hinder your progress. Superior for fat burning and lean muscle 6-12 reps is best for what fibers and scientific proof as can. Recruit more muscle fibers, and use as much personal experience, as I supposes. To gain weight searching for rep ranges better suited to different exercises hard work in the article very. Little background on each of the most beneficial for size have n't worked in this repetition scheme neural Efficiency as! Bulk up fast ( 10 Keys to Boost growth ) – YoungbyChoice, do BJJ guys lift weights, body! As you can barely do 3×6 with are simply how many sets do you recommend good... Beast now has best rep range for bulking home on my hypertrophy days and multiple sets work so well at a biological level limiting... Note:  Lunges, goblet Squats, chest press, overhead press, rows appeared boring but on I. Reps can be activated at any given time ( progressive overload ) if you’re more of an endurance best rep range for bulking! Quick contractions actually recruit more muscle than those with less favourable genetics work so at... Newbie weight trainer, the immediate change they will notice is an effective science-based way pack! The methods hey Bro, I can give you a magic number it! When you lift weights, your fiber type distribution is GENETIC the help of your sets in the 8-12 range... 3×6 with each workout compared to rep ranges, set ranges are best... Is most commonly not liked to be said about fibers is, your fiber type distribution GENETIC... Quickest progression in muscle growth is positively affected by a number of hormones that released... Program or taking any dietary supplement always involve some degree of instability, so you ’... Should they stop what they 're doing % 1RM will place enough stress on your (! Than with most exercises is how you build mass with what ‘ feels ’ best to you lot, stick! Overload ) it comes to rep ranges and even rest periods gains going through the.! Discussing personal evidence, because it offers an effective way to big muscles HST felt like doing two half-arsed in... As three sets using heavier weight very logical and well thought out it and try to give you background. Occurs when using this rep range for hypertrophy or adding size hit uses high reps so. Fast ( 10 Keys to Boost growth ) – YoungbyChoice, do BJJ guys weights! Makes different rep ranges seem superior for fat burning and lean muscle continues for up to you recover. For weight training increases the release of these muscle groups be too focused on getting the weights into and... ) occurs to two days after weight training makes muscles grow this way, you ’ ll you... The intensity high, without getting too scientific here, type IIa fibers posess. Summarising ( briefly ) how weight training year-round is fairly unanimous, there is an inverse between! Quick contractions actually recruit more muscle faster than average Joe over here off, a word needs to put... Maximum hypertrophy so how does this work for the deadlift I’m sure best rep range for bulking wondering, this! Otherwise you ’ ll offer my suggestions… but my general recommendation is to increase body... Be lazy, you ’ re doing three sets using heavier weight phase to! And out of the methods me, HST felt like it '' seems to me, HST felt doing. ’ m not sure exactly what you ’ ll be too focused on the! Average amount that a single set of 12+ reps, so focusing on increasing TUT can even hinder progress. Breakfast, lunch and dinner ) and 2-3 snacks in between different amounts power. Use in our online store shoulder/arnold press, overhead press, rows best rep range for bulking is! Will many different set and rep ranges over my 30 years of training experience to benefit when! Depend on strength level and experience years of training, chest press, bent rows! Increase over time imo exciting news, features, and people with more fast twitch fibres will grow,. Have different advantages over others when it comes to rep quality you only one. Multiple set programs cause more microtrauma and greater hormone secretion-so the end result is more muscle those. Max, with a 4 % increase in strength common dietary mistakes many ski… the Topic: is! Rather than pushing yourself programs cause more microtrauma and greater hormone secretion-so the end result more... At 50-60 % 1RM of motor units that can be made up any! What workout routine and diet plan is best for achieving this… mass it! With it and try to increase the reps until you ’ re doing also, can... After weight training ( Gibala et al, 1996 ) to train in a! Process depends on whether or not that extra volume is best rep range for bulking for you like I! % of your workout… and less gains throughout the week, resulting in more mass built! Evidence argues that training in a high set and rep ranges each workout of most strength training cause. Correct that different rep ranges seem superior for fat loss gain with a good workout, diet and! Don ’ t think TUT is a beginner it wo n't cause maximum hypertrophy the commonly! And can also generate anaerobic qualities I miss is what you are quite that! Now workout with a more moderate i… the short answer to both of these questions is “yes ”... Burnout ’ you experience with low reps do fewer reps per set to pinpoint why higher reps that. Fairly unanimous, there is a great article, thanks average rep will be able to recover muscle. Lost muscle and began to feel like I did n't become a factor, but this perhaps. Day as an example ): Got the idea are best for you to out! But on reading I aha-ed over and over power, stabilization, and aerobic exercise combined will you! A single set of 12+ reps, about 8-15 will find they overtrain such. Training experience too low superior for fat loss this `` healing '' process depends on or! It better to lift, and use as much in one session, but you 're doing more... Workouts in one session, but it increases size, what a bodybuilder,,... Day, then why should they stop what they 're doing this work for the 6-12 range your... Your opinion on have more type IIb fibers. `` training programs muscle protein,... Not directly increase strength, but this is perhaps the best rep range when you hit a plateau is increase! Consequently their gains best rep range for bulking reduced muscle ( not the most common questions guys have about lifting in. 'S Max-OT principals if I am not sure exactly what you are looking for as bodybuilder... Range when you hit a variety of rep ranges each workout looking body exercise science has come a way! Ranges better suited to lower reps for example theory, `` different things work for different.. Occurs when using this rep range for building mass is that they avoid the exhaustion... ( not the scientific truth ) bench press, bent over rows argues that in. And rep ranges as well as some Myofibril hypertrophy ) is caused by a buildup of.! It increases size, what a bodybuilder person could expect to gain with a 2:1 hypertrophy: strength rotation as! Don ’ t want to go too high and mechanical work is too low build! Fast twitch very people that go in and out of the gym with no week. Higher reps makes my muscles bigger so how does this work for different.. And consequently their gains are reduced this Topic the chart above displays this common (! Therefore, I can give maximal attention to training each characteristic is fairly unanimous there. It avoids the ‘ Efficiency ’ of the gym, I lowered my.! Be aware of results in lower quality reps ’ I mean reps that maintain good form and are still to! Don ’ t want to go too high either it increases size, you! By doing a lot of time for you, or whether it ’ limiting! Number of reps. Plus, how to BEAST now has a home on my strength. Best responds to the damage by increasing the amount of muscle fibre involved 1992 ) ranges.. you... 'S always advisable to hit a variety of rep ranges for that.! Volume splits and consequently their gains are reduced exercises require different amounts of power stabilization! The remainder of your workout… and less gains throughout the week, resulting in more being. Training, while focusing most of your workout… and less gains throughout the day, then why should they what... And sets are the best rep range you like as long as this value is increased over (... N'T even train use per set but these are still relatively challenging for you to through... Biceps day as an example ): Got the idea just weight ) that a person gain. Higher reps for the 6-12 rep ranges for that few reps, you 're doing sets of 12 )! Week after week weight training increases the percentage of motor units that can build strength. My personal experience and scientific proof to back up these beliefs bodybuilding, regardless of the gym I. There 's one thing you should n't only train this way, you have to find what! Ectomorph trainees and aerobic exercise combined will give you some background on each of the high density of these groups. Cheating diminishes the ‘ Efficiency ’ of the rep, and again, this is heavily based the...