Optimize mechanical tension and metabolic stress and you’ll maximize muscle hypertrophy. Working in this rep range provides the best combination of mixed muscle fiber recruitment, mechanical tension, metabolic stress, and muscle damage. 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. 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”. You may want to go heavy with 5 reps or lighten up and work in the 12+ rep range from time to time. This workout would start with a set of 4 reps, increase to 5 in the second, 6 in the third, back down to 5 in the fourth and 4 in the fifth for a total of 24 (4,5,6,5,4). 6-8 is really the best rep range for building strength imo after 2-3 years of lifting. And the rep range you choose will depend on what training goal you’re pursuing – more muscle, more strength, or more stamina. Since Jan 3, 2013. I tried sets of 3-4, but it was too fatiguing, and enough volume was nearly impossible to achieve. I’d appreciate any advice, thanks. If I wanted to get REAL big shouldn't I do 4 sets of 4-6 reps of something like 22kg to get stronger which would mean I could do 19kg on each arm for 4 sets of 6-8 reps? The first three workouts are based on heavy compound movements. The only way to accurately measure progress, and to ensure that you are keeping the muscle under adequate tension, is to use seconds to measure time under tension, and not number of repetitions. This is a very important part of this concept that has gotten lost over the years. The rep range you have to follow actually tells you the amount of weight you have to lift. Which group do you think built the most muscle? On the other hand, if you do too much high rep pressing not only will your muscle growth suffer but you may notice an increase in shoulder pain from your chest getting too tight. My recommendation is to shoot for failure (the point at which you don’t have enough strength left to perform another rep) around 8 reps to maximize muscle growth. First, muscles don't count reps, so these numbers could be completely different for someone who takes 10 seconds to complete one rep, … Compound Dumbbell Movements. Do 6 reps with that weight, then rack the bar and rest for 15-20 seconds, and then try to complete 4 more reps with the same weight. Next Election in 2024. 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. 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. Is 10 reps to high for mass? Yes, once again, to add muscle, you must work out harder, not longer. The amount of contradicting opinions on this question is staggering. 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. © 2020 Bodybuilding.com. As you can see, most trainees today use load times well below the most effective tension times for inducing a positive response in their body. Slow twitch (more endurance oriented) respond best with a tension time of 90 - 120 seconds, while a mixture of the two does well with a time under load of approximately 50 - 90 seconds. TUT and TUL can be used interchangeably. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps. 6. Since Jul 16, 2013. Lower reps come with a lower injury risk when training the big lifts. The more muscle fibers you use result in definition, high reps builds the slow-twitch fibers(small muscle fibers). Low Reps with Heavier Weight. Democrat. The proven rep range for increasing strength is one to six reps. This will help you get stronger, and you’ll pack on dense muscle mass. Use MyLegislature to follow bills, hearings, and legislators that interest you. There is much more overlap than people think, as increases in muscle mass are seen across of wide spectrum of repetition ranges. 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. Plus, I’m going to provide some solid scientific studies on this subject. Front Squat s: 5–12 reps per set. This was a study that looked at data from many studies to see how weight selection affects muscle growth. Do low reps build muscle, then? One, almost no one counts the time under load, or rep speed. (Journal of Applied Physiology) measured the fluctuations in muscle protein synthesis after weight training. This is where intuition comes into the mix. Unfortunately, it was the time under load recommendation of 48 - 72 seconds per set that was the reason the 8 - 12 reps were effective. Once relative intensity reaches 80% 1RM, it appears that maximal growth is attained. Junior Senator Edward “Ed” Markey. Group two, on the other hand, trained with higher reps and did 3 sets of 25-35 reps to failure. In fact, that's how the biggest and strongest men … If you can’t do six clean reps, it’s too heavy; if you can easily do 12 clean reps, it’s too light. 6 – 12 reps are within the “Hypertrophy Range”, used primarily to build muscle mass. Squat. Training with moderately heavy weights within the 8 – 12 rep range is where metabolic stress “kicks-in”, which is the exercise induced accumulation of metabolites within the muscle. Or switch to some lighter, high rep work for a couple of weeks to improve muscular endurance and enjoy a better “pump”. This is a very effective strategy in terms of keeping focused because you're trying to essentially break three PR's: For example, the rep range to develop size is six to 12 reps. Of course, there is plenty of overlap (a lot, actually) in result outcomes across these ranges, as you can see from this visual illustration. | 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). Bench Press: 6–12 reps per set. If you choose to lift a very light weight, the load is low, and the reps will be high. The onset of fatigue from moving heavy loads will diminish workout intensity and effort, resulting in not only less reps and sets per workout, but a reduction in quality repetitions. That’s not to say you should only ever use this rep range. Democrat. That is, multiply the weight you're doing by the number of reps and sets you complete (e.g. Studies show that training within this moderate range with a weight you can handle with good form is best for building mass. And as said by bodybuilder Ronnie Coleman: Lats The lats are generally of mixed composition and thus respond best to medium reps. You can’t go wrong sticking with an average of 6-8 reps per set on lat work. It is easy to get caught up in the “more is better” mindset, which often guides beginners into lifting too much weight or doing too many reps, but doing so will quickly lead you to the point of diminishing returns. I’ve been training using 6 reps for mass for ages now and even though it’s helped me to put on a lot of size I think I may have plateau’d so am thinking of changing my rep range. If the weight is too heavy, you will cause the nervous system to fatigue first, not the muscles. (Sets of 8 for squats and sets of 12 for other leg workouts) I've seen a very good increase in strength and mass … They fatigue easily and are the most powerful. When your muscles adapt and grow from sets and reps of resistance weight training, they aren’t responding to numbers, they’re responding to tension. 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 truth is, muscle growth can be achieved by training within more than one rep range, there’s no “magic” or “perfect” single rep for building muscle. Your muscles are made up of around 50% type 1 and 50% type 2 fibers, give or take. The main mistake people make when using the 1-6 principle is not understanding that the work sets, the sets that are the most important, are the sets of 6. In simple terms, the faster a muscle fatigues, the higher its neuromuscular efficiency (ability to contract a large number of fibers at one time), and the greater the muscle's fast twitch fiber content. For example, if you bench-pressed 315 for 12 reps, you'd rest for 60 seconds and then try your best to hit 6 reps, i.e., half the number of reps you were able to do on the first set. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Cell swelling is a phenomenon that increases intracellular hydration and has been shown to increase protein synthesis and reduce muscle degradation, which is really the key drivers behind augmenting muscle tissue. Overall, I've put on over 40 pounds of muscle. However, the way most people perform reps, that's only about 12 - 18 seconds. Preparatory phase 1. Medium/moderate reps (6 or 8 to 12 reps per set) Sure, these numbers are not set in stone, but they should give you a better of the standard rep range. In other words, the type of load – or, how heavy the weight is – is the primary driving force behind the building of muscle mass. If you’re looking for an edge to build as much muscle as possible, then most of your training would be performed within this rep zone. When studies were done that showed 8 - 12 repetitions was the optimal number of reps in a set for most people, the accepted cadence was 2 seconds for the raising (positive) part of the rep and 4 seconds (negative) for the lowering of the weight. And the rep speed of the majority of trainees is about 1 second up and 1 second down. 6 – 12 reps are within the “Hypertrophy Range”, used primarily to build muscle mass. Rep ranges are often categorised into 3 main “loading zones” and each are quite well accepted and validated by studies to produce the following primary outcomes. They also ignore the fact that the ideal time under tension (or number of reps), most likely varies from muscle to muscle within the same individual. What do you think of doing 10 reps per set for mass? First, muscles don't count reps, so these numbers could be completely different for someone who takes 10 seconds to complete one rep, compared to someone who takes 2 seconds for each rep. So, back to the question – what rep range should you really be training in to maximize muscle growth? The studies above have provided us with a clear way to optimize this tension, to squeeze the most growth from every set. Let’s get one thing straight – feeling the “burn” from very high rep training does not cause growth. To help you understand how load and reps impact growth, you need to understand something called your one rep max or 1RM. For example, the rep range to develop size is six to 12 reps. The lower body tends to have slightly more type 1 fibers compared to the upper body. The following is an alphabetical list of members of the United States House of Representatives from the commonwealth of Massachusetts.For chronological tables of members of both houses of the United States Congress from the state (through the present day), see United States Congressional Delegations from Massachusetts.The list of names should be complete, but other data may be incomplete. This means that the muscles are not receiving enough stimulation and time under tension to trigger growth optimally. The lower rep ranges 1-6 build mass and strength were the 8-12 is the balance between good strength and definition gains. There are some problems with this general thinking. Type 2, known as “fast twitch” fibers, respond better to heavy weights / low reps. Maximum protein synthesis has been shown to occur between 70-85% of your one rep max (1RM). Excluding such things as mental effort, fast twitch fibers respond best with a tension time of approximately 40 - 50 seconds. Moderately heavy weight provides a good balance between the two, meaning your trained muscle will get an optimal combination of growth stimuli. So why does training in this rep range produce the greatest gains in size? Overhead … Hamstring Curl. As required by the Massachusetts Constitution, the House may not adjourn itself for more than 2 days, meeting year-round in … Isolation Movements. Bench Press. As you can see from these studies, there’s no single best number of reps to build muscle, just like there’s no single best exercise, or single best protein source, for building muscle, either. Massachusetts’s senators are: Senior Senator Elizabeth Warren. High (light weight): 15+ reps are within the “Endurance Range”, used primarily to increase muscular endurance. This means that you have to use a weight with which you can squeeze six to 12 clean reps. For example, you can build a lot of strength from training in the mid “hypertrophy range”, and you can build a lot of muscle from training in the low “strength range”. In addition, they compound the problem by trying to make up for this by adding more and more sets. This means that the muscles are not receiving enough time under tension to trigger the adaptive growth response, or any metabolic stress. If you are just starting out, max out at 6 reps and then build-up to the mid-range. Best Rep Range by Exercise. To build muscle, you need to maximize muscle protein synthesis and inhibit protein breakdown. You need to use enough tension to keep your body from using its aerobic power, but not so much tension that you don't keep the muscle under tension long enough to elicit a positive anaerobic reaction. All they know is what's known as Time Under Tension (TUT), or Time Under Load (TUL). It’s good to change things up sometimes. If you go to any popular bodybuilding forum and ask, “What’s the best rep range for muscle growth?” you’ll have a variety of different numbers thrown at you, and you’ll end up even more confused than before you asked. If you’re looking for an edge to build as much muscle as possible, then most of your training would be performed within this rep zone. 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. Mean less mechanical tension and metabolic stress and you ’ ll maximize muscle hypertrophy to achieve no counts. Routines involving very heavy loads on heavy compound movements took 6 seconds to complete for a powerlifter compared to mid-range! Or rep speed of the majority of trainees is about 1 second up and work in the 12+ rep you! And special offers from Bodybuilding.com “ expert ” opinion on the “ hypertrophy range ”, primarily. 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