There may be some benefit to utilizing rep ranges across the entire spectrum, such as increasing strength, or endurance, but for building muscle, most of your training should be within the 8 – 10 “hypertrophy zone”. 4. The chart that follows will help you find a good estimate, but before you get to that – here’s an interesting study I want to share with you. So, training anywhere between 8 – 12 reps to concentric failure is the optimum rep range for muscle growth. If the weight is too light, you will be able to perform lots of repetitions, but the tension on the muscle will be minimal and not enough to stimulate significant growth. Examples: Squats, bench press, overhead press, bent over rows. Democrat. And lifting outrageously heavy weights that induce trembling arms and bloodshot eyes is not the catalyst, either. Within the scope of the data available for this review, maximal growth occurs with loads between 80-95% 1RM.“. This is where intuition comes into the mix. High (light weight): 15+ reps are within the “Endurance Range”, used primarily to increase muscular endurance. Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. If you can’t do six clean reps, it’s too heavy; if you can easily do 12 clean reps, it’s too light. Let’s take a look at a couple more studies. “How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. Or switch to some lighter, high rep work for a couple of weeks to improve muscular endurance and enjoy a better “pump”. High-reps, for example, will have a different meaning for a powerlifter compared to a bodybuilder or a long-distance runner. The reason that the growth response is lower at 90% of 1RM is because the weight is just too heavy. It’s good to change things up sometimes. Yes, once again, to add muscle, you must work out harder, not longer. He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. This was a study that looked at data from many studies to see how weight selection affects muscle growth. Heavier weights in the low to moderate rep range, on the other hand, has long been accepted as the best way to maximize muscle growth. The more muscle fibers you use result in definition, high reps builds the slow-twitch fibers(small muscle fibers). The time under tension or number of reps per set that is appropriate for you is also affected by your muscle fiber make up and your neuromuscular efficiency. 6. Plus, I’m going to provide some solid scientific studies on this subject. Which group do you think built the most muscle? In other words, the type of load – or, how heavy the weight is – is the primary driving force behind the building of muscle mass. There’s also some hypertrophy in these workouts. The Massachusetts House of Representatives is comprised of 160 members, each representing a district of approximately 40,000 people. Once relative intensity reaches 80% 1RM, it appears that maximal growth is attained. What’s also interesting to note from this study is the wide range where muscle growth peaks. Accessory movements like chest flyes, shoulder lateral raises, front raises, and cable grips should be treated as "pump" exercises. This is a very effective strategy in terms of keeping focused because you're trying to essentially break three PR's: 5. Their findings concluded that growth stimulation peaks around 80% 1RM, very similar to the first study, and that there is in fact a threshold where the growth response is optimized. Best reps for muscle strength: low reps with heavy weights, best to stick within the 3 – 8 rep range. If you are looking to increase size or better build some muscle mass, you should perform 4 – 6 repetitions at 80 – 85% of your 1RM or 6 – 12 repetitions at 65 – 80% of your 1RM. You will find two things. They found that the anabolic response (muscle building) increased by: 30% after training with weights that were 20% of 1RM40% after training with weights that were 40% of 1RM100% after training with weights that were 60% of 1RM130% after training with weights that were 75% of 1RM100% after training with weights that were 90% of 1RM. There are some problems with this general thinking. Around 85% of your training should be within this moderate intensity loading zone. This means that you have to use a weight with which you can squeeze six to 12 clean reps. For a set of 8 - 12 reps, most of them have a time under load of about 16 - 36 seconds, at most. Take a look at the chart below to see how 1RM percentages relate to repetitions: 100% of 1RM = 1 rep95% of 1RM = 2 reps93% of 1RM = 3 reps90% of 1RM = 4 reps87% of 1RM = 5 reps85% of 1RM = 6 reps83% of 1RM = 7 reps80% of 1RM = 8 reps77% of 1RM = 9 reps75% of 1RM = 10 reps67% of 1RM = 12 reps65% of 1RM = 15 reps. As you can see, 75% of your one rep max works out at around 10 reps. That means, if you reach failure on the 10th rep of bench pressing 80kg, then 80kg is 75% of your 1 rep max. Compound Dumbbell Movements. For example, the rep range to develop size is six to 12 reps. Lifting too heavy a weight can also compromise form, leading to limited range of motion, distribution of tension to supporting muscle groups, and increased risk of snapping your sh*t. And, workouts with very heavy weights will reduce volume. Group two, on the other hand, trained with higher reps and did 3 sets of 25-35 reps to failure. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Yes, but only if you use them correctly as one tool in your entire arsenal. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Say I wanted to get real big, I would do 4 sets of 6-8 reps. Say I was doing 17kg on each arm for bicep curls. An example from my personal workout routine is that I’ll always start with a big, compound movement of around 4 sets of 4-6 reps. All of the exercises after that, I’ll use a rep scheme of around 8-15 reps for the best of both worlds. This means that you have to use a weight with which you can squeeze six to 12 clean reps. (Sets of 8 for squats and sets of 12 for other leg workouts) I've seen a very good increase in strength and mass … Barbell Curl. If you’re out to train your muscles so that they perform better over an extended period – think boxer or marathon runner – then this is where you’d do most of your training. Skeletal muscles are made up of a mixture of two main types of muscle fibres. High Reps vs Low Reps for Muscle Growth. This is what makes the 1-6 loading scheme an amazingly effective muscle-growth method. There is much more overlap than people think, as increases in muscle mass are seen across of wide spectrum of repetition ranges. | Age-related differences in the dose–response relationship of muscle protein synthesis to resistance exercise in young and old men | The Journal of Physiology | 10.1113/jphysiol.2008.164483 (source). Metabolic stress also causes muscle cell swelling and increased muscle fibre recruitment – factors that contribute to growth promotion of the whole muscle. Here’s why…. Group one did 3 sets of 8-12 reps to failure with a heavy(ish) weight. Overall volume of work will determine, chemically, how much energy your muscle cells require. Next time you go to the gym to workout, pay attention to the rep speed of the vast majority of people in your gym. For example, the rep range to develop size is six to 12 reps. Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. Isolation Movements. The average amount of muscle mass gained in the high rep group was 2.2 pounds (1 kilogram), compared with 3.5 pounds (1.6 kilograms) in the low rep group. | The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations Andrew C. Fry Human Performance Laboratories, The University of Memphis, Memphis, Tennessee, USA (source). Muscular tension produced in this rep range should you really be training in to maximize muscle synthesis... Are within the “ burn ” from very high rep training does not cause growth to a... A good example of this concept that has gotten lost over the years very powerful heavy... This means that you ’ ll maximize muscle growth to occur, just in different and! 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At data from many studies to see how weight selection affects muscle growth what 's known as fast. In shear mass good example of this misapplication is recommendations by the way 6 reps for mass... Weights provide the stimulus needed to grow stronger reps will be high workouts are based on heavy compound movements rep! Out the shape work out harder, not the best rep range for muscle mass used primarily to build mass...

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