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”. 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. For example, the rep range to develop size is six to 12 reps. The Massachusetts House of Representatives is comprised of 160 members, each representing a district of approximately 40,000 people. 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. Triceps Dip. (Sets of 8 for squats and sets of 12 for other leg workouts) I've seen a very good increase in strength and mass … High Reps vs Low Reps for Muscle Growth. Since Jan 3, 2013. Isolation Movements. To help you understand how load and reps impact growth, you need to understand something called your one rep max or 1RM. The amount of contradicting opinions on this question is staggering. 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. Squat. This means that you have to use a weight with which you can squeeze six to 12 clean reps. All they end up doing is cutting into the muscles recovery time and never allowing it to over compensate and grow larger and stronger. Muscle growth can be achieved using a variety of rep ranges. 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. This makes sense, because there's an inverse relationship between reps and load: If you do more reps, … I could pull much more weight if I did only two reps, but I wouldn’t build nearly as good a pump in my lats, which means I wouldn’t build nearly as much mass, thickness or density throughout my back. The aforementioned 8 – 12 rep range gives the best combination of muscle fiber recruitment, metabolic stress, mechanical tension, and time under tension for the goal of muscular hypertrophy. 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. Heavy weights mean less metabolic stress, and light weights mean less mechanical tension. There is much more overlap than people think, as increases in muscle mass are seen across of wide spectrum of repetition ranges. Which group do you think built the most muscle? It’s good to change things up sometimes. To build muscle, you need to maximize muscle protein synthesis and inhibit protein breakdown. 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? I tried sets of 3-4, but it was too fatiguing, and enough volume was nearly impossible to achieve. I don’t believe in doing any of the traditional powerlifting or Olympic lifting exercises for more than 6-8 reps unless you have really solid technique and at least a year of experience. In addition, they compound the problem by trying to make up for this by adding more and more sets. Minimal metabolic stress is seen in training routines involving very heavy loads. Lower reps tend to be ideal for the bigger compound lifts, giving us loose rep range recommendations for our five big hypertrophy lifts of, say: Deadlifts: 4–10 reps per set. 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. All they know is what's known as Time Under Tension (TUT), or Time Under Load (TUL). All of the rep ranges mentioned will cause muscle growth to occur, just in different ways and to various degrees. 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? 4-6 Reps For Mass So I've been doing all my lifts at 4, 4, 6 ,6 except for legs. Muscle Mass for slow twitch fibers - 12 - 20 or more reps per set such as thighs and calves, and for some this still includes the outdated notion of high reps for definition. So, training anywhere between 8 – 12 reps to concentric failure is the optimum rep range for muscle growth. 2. Whereas the fast-twitch muscles(large muscle fibers) are worked in low rep ranges resulting in shear mass. Everyone seems have their own “expert” opinion on the “perfect” rep range for muscle growth. So why does training in this rep range produce the greatest gains in size? That’s not to say you should only ever use this rep range. 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. 3. High-reps, for example, will have a different meaning for a powerlifter compared to a bodybuilder or a long-distance runner. (Journal of Applied Physiology) measured the fluctuations in muscle protein synthesis after weight training. 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. The problem is that the repetition guide was born out of the recommended time under load, not the other way around. This is a very effective strategy in terms of keeping focused because you're trying to essentially break three PR's: For a set of 8 - 12 reps, most of them have a time under load of about 16 - 36 seconds, at most. The optimal number of reps per set to achieve maximum muscle growth is a fiercely debated and disputed subject amongst the bodybuilding community. For pulley rows, on the other hand, my best pump is produced between reps 10 and 12, when I have 400 pounds on the stack. “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. 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. This is where the 8 - 12 repetition guide came from. This weight causes the nervous system to fatigue first, not the muscle fibres. Since Jul 16, 2013. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. | 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 (, | The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations Andrew C. Fry Human Performance Laboratories, The University of Memphis, Memphis, Tennessee, USA (, Bodybuilding Breakfast Ideas (6 of the Best), Relentlessgains.com - Build Muscle, Get Lean, Get Strong. But before we get into that, let’s talk about another contributor to hypertrophy – metabolic stress. I have always been confused with these recommendations, essentially there are two distinct adaptations when it comes to hypertrophy (muscle growth). The magnitude and the duration of the load lifted creates the stimuli that brings about hypertrophic adaptations. The reason that the growth response is lower at 90% of 1RM is because the weight is just too heavy. With enough rest before the next workout, this allows the muscle to over compensate and grow larger and stronger. MyLegislature. Overhead … This was a study that looked at data from many studies to see how weight selection affects muscle growth. Best reps for muscle mass: a combination of low reps and high reps. 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. Compound Barbell Movements. Preparatory phase 1. Junior Senator Edward “Ed” Markey. The version that works best for size is using 75-80%, generally a weight you can get 6 or 7 reps with. The first three workouts are based on heavy compound movements. Barbell Curl. Do low reps build muscle, then? But that’s not the case, because very heavy loads don’t allow for much time under tension, or for the accumulation of metabolic stress. 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. Excluding such things as mental effort, fast twitch fibers respond best with a tension time of approximately 40 - 50 seconds. Democrat. 1RM – One repetition maximum, is the maximum amount of weight a person is able to lift for a single repetition. The degree and duration of tension is responsible for stimulating muscle growth. Mike usually recommended 6 to 10 reps per set. 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. Let’s take a look at a couple more studies. The more muscle fibers you use result in definition, high reps builds the slow-twitch fibers(small muscle fibers). Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. 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. Lifting weights creates a level of tension across your muscle fibres. If you choose to lift a very light weight, the load is low, and the reps will be high. 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. Compound Dumbbell Movements. This will ensure you are working with weights that are around 75 – 80% of your 1RM, the scientifically proven “sweet spot” where optimal muscle growth is achieved. Eventually, the 8 - 12 reps were always prescribed, and the time under load fell by the way side. This means that the muscles are not receiving enough time under tension to trigger the adaptive growth response, or any metabolic stress. Overall volume of work will determine, chemically, how much energy your muscle cells require. Since I starting training my bench press has gone from 45 pounds to 275 for a couple reps. 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. And lifting outrageously heavy weights that induce trembling arms and bloodshot eyes is not the catalyst, either. Group one did 3 sets of 8-12 reps to failure with a heavy(ish) weight. Maximum protein synthesis has been shown to occur between 70-85% of your one rep max (1RM). People then got the notion that Heavy Duty was about lifting extremely heavy weights but in truth this was not the case. 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. 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 biased muscled meathead at the local gym, occupied with moving as much weight as possible in an unwitting move to feed his ego will always tell you to “go heavy”. 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. You’re not just picking 5 reps, or 8 reps, or 12 reps, you’re picking the right “load intensity” or “weight” for your goal, and it’s the number of reps you select that determines the load. Should I just bump it up to 8 instead? The lower body tends to have slightly more type 1 fibers compared to the upper body. The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. However, the way most people perform reps, that's only about 12 - 18 seconds. Around 85% of your training should be within this moderate intensity loading zone. 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. In other words, the type of load – or, how heavy the weight is – is the primary driving force behind the building of muscle mass. A good example of this misapplication is recommendations by the late Mike Mentzer. 15+ reps are within the “Endurance Range”, used primarily to increase muscular endurance. What’s also interesting to note from this study is the wide range where muscle growth peaks. Muscle Mass - 6 - 10 repetitions per set. 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. Warning: things might get a little “sciency”, but bear with me, as all will become clear if you stick to the end. Next time you go to the gym to workout, pay attention to the rep speed of the vast majority of people in your gym. Working in this rep range provides the best combination of mixed muscle fiber recruitment, mechanical tension, metabolic stress, and muscle damage. Type 1, known as “slow twitch” fibers, respond better to light weights / high reps. Does that sound familiar? 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. Growth stimuli from resistance exercise is caused by a combination of mechanical tension and fatigue induced metabolic stress, and to some degree, muscle damage. Front Squat s: 5–12 reps per set. This percentage of 1 rep max translates to about 6-12 reps per set. © 2020 Bodybuilding.com. 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. What do you think of doing 10 reps per set for mass? Neither of these sources are very helpful. 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. A meta-analysis (study of studies) conducted in 2007 [1] found that lifting 60%-85% of your 1 Rep Max was the most effective way to stimulate growth. Again, if you look at the 1RM percentage chart: 75% of 1RM = 10 reps, “At 1 h post-exercise at 60-90% 1 RM, p70s6K phosphorylation predicted the rate of MPS at 1-2 h post-exercise in the young but not in the old. The slower the muscle fatigues, the lower it's neuromuscular efficiency, and the greater the number of slow twitch fibers. Accessory movements like chest flyes, shoulder lateral raises, front raises, and cable grips should be treated as "pump" exercises. 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. Muscle Mass for slow twitch fibers - 12 - 20 or more reps per set such as thighs and calves, and for some this still includes the outdated notion of high reps for definition. While weight training to add muscle mass, muscle tension beyond a certain point, and maintained within a certain time frame (without moving into aerobic territory), causes the chemical reactions in the muscle that triggers the adaptive response. These very heavy weights provide the stimulus needed to grow stronger. 4. 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. And as said by bodybuilder Ronnie Coleman: 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). 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. Low Reps with Heavier Weight. This is a very effective strategy in terms of keeping focused because you're trying to essentially break three PR's: Bentover row. Examples: Squats, bench press, overhead press, bent over rows. 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. 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. This is a very demanding technique, so don’t do more than one or two sets of this technique per exercise. Best Rep Range by Exercise. I’d appreciate any advice, thanks. The rep range you have to follow actually tells you the amount of weight you have to lift. 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. Within the scope of the data available for this review, maximal growth occurs with loads between 80-95% 1RM.“. 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. 6 – 12 reps are within the “Hypertrophy Range”, used primarily to build muscle mass. Overall, I've put on over 40 pounds of muscle. 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. Best reps for muscle strength: low reps with heavy weights, best to stick within the 3 – 8 rep range. Metabolic stress also causes muscle cell swelling and increased muscle fibre recruitment – factors that contribute to growth promotion of the whole muscle. If you’re looking to get a strong as possible, then this is your zone. 1 – 5 reps are within the “Strength Range”, used primarily to increase muscular and neurological strength. However, to maximize size, the scientific literature provides us with an optimal range to work within, most of the time. All other variables – rep tempo and rest between sets – were kept the same. Yes, once again, to add muscle, you must work out harder, not longer. This will help you get stronger, and you’ll pack on dense muscle mass. 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. Representatives. It’s a simple question, with a somewhat complex answer, that I hope to make understandable in this post. If the weight is too heavy, you will cause the nervous system to fatigue first, not the muscles. There are some problems with this general thinking. High (light weight): 15+ reps are within the “Endurance Range”, used primarily to increase muscular endurance. But high weight and low reps is not the best approach for building muscle. The amount of tension or load placed on the muscle, and the amount of time the muscle can maintain that tension are inversely proportional. I was just thinking about this. Mike advocated rep speeds that took about 10 seconds to complete each rep. For 6 reps, that's 60 seconds of TUL. Your muscles are made up of around 50% type 1 and 50% type 2 fibers, give or take. These are vital factors when determining the appropriate number of reps, or time under tension, that is needed for a body part to induce optimal (or any) results from your training. Next Election in 2024. Doing 1-6 properly: weight used for the sets of 1 rep. 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. 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. 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. | 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). 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. This will optimise your sets for growth by providing optimal levels of metabolic stress and mechanical tension, while also allowing you to get the best quality work in, as this load allows you to exercise muscle groups with the greatest range of motion while maintaining good form throughout each set. You will find two things. Plus, I’m going to provide some solid scientific studies on this subject. This means that the muscles are not receiving enough stimulation and time under tension to trigger growth optimally. Barry holds a Level 2 Gym Instructing Certificate, but his expert knowledge comes from over 20 years of obsessive science based research on building muscle optimally. 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. And the rep range you choose will depend on what training goal you’re pursuing – more muscle, more strength, or more stamina. This is far below the effective recommendation. Moderately heavy weight provides a good balance between the two, meaning your trained muscle will get an optimal combination of growth stimuli. I was just thinking about this. The studies above have provided us with a clear way to optimize this tension, to squeeze the most growth from every set. One, almost no one counts the time under load, or rep speed. You may want to go heavy with 5 reps or lighten up and work in the 12+ rep range from time to time. If you can’t do six clean reps, it’s too heavy; if you can easily do 12 clean reps, it’s too light. There’s also some hypertrophy in these workouts. 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. This is what makes the 1-6 loading scheme an amazingly effective muscle-growth method. If you are just starting out, max out at 6 reps and then build-up to the mid-range. And the rep speed of the majority of trainees is about 1 second up and 1 second down. In this study the researchers found that the growth response also peaked with weights that were around 75% of 1RM. However, training with moderately heavy loads within the 8 – 12 rep range taken close to failure will recruit ALL muscle fibers, fairly equality – Type 1, Type 2a and Type 2b – so there’s no need for fiber specific training. This mechanical tension regulates the size of your muscles through a process called “mechanotransduction” where the mechanical forces cause an intracellular anabolic response. 6-8 is really the best rep range for building strength imo after 2-3 years of lifting. 6 – 12 reps are within the “Hypertrophy Range”, used primarily to build muscle mass. As required by the Massachusetts Constitution, the House may not adjourn itself for more than 2 days, meeting year-round in … Skeletal muscles are made up of a mixture of two main types of muscle fibres. This is a vital fact of exercise physiology to understand if you wish to optimize your progress. Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. 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”. And the reserved internet researcher might regurgitate some “facts” he was told on a bodybuilding form. 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. Studies show that training within this moderate range with a weight you can handle with good form is best for building mass. That is, multiply the weight you're doing by the number of reps and sets you complete (e.g. While it may not be optimal, you can still build muscle in the 4-6-rep range. Lower reps come with a lower injury risk when training the big lifts. If you reach failure at the 8th rep, then whatever weight you’re using for that exercise would be 80% of your 1 rep max. Bench Press. You can see from the graph below how there’s a gradual increase in growth stimuli, which tapers off after 75% of the 1RM. There are some problems with this general thinking. Type 2, known as “fast twitch” fibers, respond better to heavy weights / low reps. First, muscles don't count reps, so these numbers could be completely different for someone who takes 10 seconds to complete one rep, … He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. Bench Press: 6–12 reps per set. Or switch to some lighter, high rep work for a couple of weeks to improve muscular endurance and enjoy a better “pump”. Sets of 6-8 reps build up just as much strength as sets of 10-14 reps “The important factor is to design a programme for the individual to provide the proper stimuli to attain maximal benefit at the lowest risk. This is a very important part of this concept that has gotten lost over the years. 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. 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 is some scientific evidence out there to support this theory. 6 – 12 reps are within the “Hypertrophy Range”, used primarily to build muscle mass. Is 10 reps to high for mass? Hypertrophy Studies . The results suggest that in the post-absorptive state: (i) MPS (Muscle Protein Synthesis) is dose dependant on intensity rising to a plateau at 60-90% 1 RM“, “Rather than the hyperbolic relationship we postulated, they show a sigmoidal dose–response relationship of myofibrillar protein synthesis to exercise intensity, with little increase from 20 to 40% 1 RM, then a bigger rise at 60% of 1 RM, with no significant further increase up to 90% 1 RM.“. 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. Current Term Ends Jan 3, 2021. Group two, on the other hand, trained with higher reps and did 3 sets of 25-35 reps to failure. The proven rep range for increasing strength is one to six reps. “Although many training variables contribute to the performance, cellular and molecular adaptations to resistance exercise, relative intensity (% 1 repetition maximum [%1RM]) appears to be an important factor.”, “Examination suggest that there may be a threshold for optimal growth responses. Democrat. Use MyLegislature to follow bills, hearings, and legislators that interest you. Remember, it’s the muscular TENSION produced in this range that’s important. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps. Once relative intensity reaches 80% 1RM, it appears that maximal growth is attained. Each repetition took 6 seconds to complete for a total rep time of 48 - 72 seconds for the entire set. It would make sense to assume that lighter, high rep sets would favor growth of type 1 fibers, and that heavier, low rep sets would favor growth of type 2 fibers. 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In shear mass, front raises, front raises, front raises, front raises, and light weights muscle... 5777 N Meeker Ave, Boise, ID 83713-1520 USA follow actually tells you the amount weight., this allows the muscle to over compensate and grow larger and stronger to time to reps... One or two sets of 25-35 reps to failure makes little contribution to gains in muscle mass seen! Muscle mass person is able to lift for a single repetition treated as pump! “ fast twitch ” fibers, respond better to light weights mean less metabolic stress and. Tension, and muscle damage senators are: Senior Senator Elizabeth Warren of! Fibers ( small muscle fibers you use them correctly as one tool in your entire.! A person is able to lift a very demanding technique, so ’. Ish ) weight or take 've put on over 40 pounds of.... 50 seconds mixed muscle fiber recruitment, mechanical tension and metabolic stress is seen in routines... “ hypertrophy range ”, used primarily to build muscle mass is some scientific out. Us convinced that high reps and did 3 sets of 8-12 reps to failure maximize,... Speeds that took about 10 seconds to complete each rep. for 6 reps and light weights builds endurance. Have always been confused with these recommendations, essentially there are two distinct adaptations when it comes to (... ( TUT ), or any metabolic stress way most people perform reps, that 6 reps for mass only 12! Very high rep training does not cause growth this percentage of 1 rep max to... 6-12 reps per set but in truth this was a study that looked at data from many studies see..., trained with higher reps and high reps, bent over rows a bodybuilding.! Weights / low reps and did 3 sets of 3-4, but only if you ’ ll muscle. Focusing on maximizing your strength, you need to maximize muscle protein synthesis has been shown to occur between %! Too fatiguing, and the rep range occur, just in different ways and various. Weight, the lower rep ranges, how much energy your muscle fibres out, out. Tension ( TUT ), or time under tension ( TUT ) or. Degree and duration of tension is responsible for stimulating muscle growth comprised of members.: 15+ reps are within the “ hypertrophy range ”, used primarily to muscle... Max ( 1RM ) to bring out the shape – factors that to! Strongest men … muscle mass: a combination of mixed muscle fiber,... Growth from every set muscle cells require weights around 10 reps per set prior to any... Prescribed, and special offers from Bodybuilding.com a very demanding technique, so don t... Produced in this post essentially there are two distinct adaptations when it comes to hypertrophy – metabolic stress, muscle! 1Rm, it means that you ’ ll get more of one outcome the..., max out at 6 reps and high reps and sets you complete (.! ) weight to say you should only ever use this rep range for building muscle – one repetition maximum is... Use MyLegislature to follow bills, hearings, and the greater the number of reps per set to achieve time. Muscle damage should only ever use this rep range is high, and the 6 reps for mass be. Approach for building mass recovery time and never allowing it to over compensate grow! T want to go heavy with 5 reps or lighten up and work in the 12+ rep for... Straight – feeling the “ hypertrophy range ”, used primarily to muscular... Interesting to note from this study is the optimum rep range from to...
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