HOW MANY REPS - The How Many Reps Question Answered!
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Date: 2022-04-22
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Comments and reviews: 10
Mike
There are two basic ways a muscle cell gets bigger. One is called sarcoplasmic hypertrophy and the other is called myofibrillar hypertrophy. Sarcoplasmic hypertrophy is when there is an increase of fluid and noncontractile connective tissue within the muscle while myofibrillar hypertrophy is an increase in the size of the contractile muscle fiber (actine and myosin.
Traditional body builders do higher volume resistance training while lifting moderately heavy weights for 10 to 12 reps. It is not uncommon for a body builder to spend 30 to 40 minutes just training their chest while a power lifter will lift very heavy weights for only 1, 2 or 3 reps.
A typical body builder is more muscular then a power lifter but not as strong; therefore, the higher rep and higher volume of training will contribute more to sarcoplasmic hypertrophy. Now keep in mind that there is always some carry over. Whenever you resistance train you will get both sarcoplasmic hypertrophy and myofibrillar hypertrophy.
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There are two basic ways a muscle cell gets bigger. One is called sarcoplasmic hypertrophy and the other is called myofibrillar hypertrophy. Sarcoplasmic hypertrophy is when there is an increase of fluid and noncontractile connective tissue within the muscle while myofibrillar hypertrophy is an increase in the size of the contractile muscle fiber (actine and myosin.
Traditional body builders do higher volume resistance training while lifting moderately heavy weights for 10 to 12 reps. It is not uncommon for a body builder to spend 30 to 40 minutes just training their chest while a power lifter will lift very heavy weights for only 1, 2 or 3 reps.
A typical body builder is more muscular then a power lifter but not as strong; therefore, the higher rep and higher volume of training will contribute more to sarcoplasmic hypertrophy. Now keep in mind that there is always some carry over. Whenever you resistance train you will get both sarcoplasmic hypertrophy and myofibrillar hypertrophy.
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Gort
The best -general rule- I am aware of is to use 75-80% of your 1RM on the vast majority of -working- (non-warmup) sets. While for MOST people, for most exercises, this will translate into 8-12 reps performed at a -normal- (not deliberately slowed) speed, for muscle groups that contain a large percentage of fast--twitch fibers 7 or fewer reps may be performed, while for muscle groups that contain a large percentage of slow-twitch fibers 13 or more reps may be performed. But one tends to progress faster by using roughly whatever number of reps one can get with 75-80% of one's 1RM rather than aiming for a single rep range for all people for all exercises.
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The best -general rule- I am aware of is to use 75-80% of your 1RM on the vast majority of -working- (non-warmup) sets. While for MOST people, for most exercises, this will translate into 8-12 reps performed at a -normal- (not deliberately slowed) speed, for muscle groups that contain a large percentage of fast--twitch fibers 7 or fewer reps may be performed, while for muscle groups that contain a large percentage of slow-twitch fibers 13 or more reps may be performed. But one tends to progress faster by using roughly whatever number of reps one can get with 75-80% of one's 1RM rather than aiming for a single rep range for all people for all exercises.
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Joseph
example: 3 rounds only, ----Round 1 start with 140, or whatever your controlled weight of 10 is. Hold the weight at fulll extention, and count (2 sec hold ) fully extended 1, 1000, 2, 1000, and then back down, repeat. That hold and squeeze at full ext, will make you get the full max work from muscles, with this you wont do so many reps, and you will exhaust fast, but this is the key to knowing you got the max out of your press. ----Round 2, drop to 120 repeat, with (2 sec hold) fully extended, max out, ----Round 3 drop to 100, repeat to max. for 2 weeks, after 2 weeks add start weight by 10 pounds Good luck!
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example: 3 rounds only, ----Round 1 start with 140, or whatever your controlled weight of 10 is. Hold the weight at fulll extention, and count (2 sec hold ) fully extended 1, 1000, 2, 1000, and then back down, repeat. That hold and squeeze at full ext, will make you get the full max work from muscles, with this you wont do so many reps, and you will exhaust fast, but this is the key to knowing you got the max out of your press. ----Round 2, drop to 120 repeat, with (2 sec hold) fully extended, max out, ----Round 3 drop to 100, repeat to max. for 2 weeks, after 2 weeks add start weight by 10 pounds Good luck!
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Ryno
I almost never offer advice to anyone in the Gym, i can count on one hand how many times I've done it over the last 25 years. The other day i saw two 20 something Navy guys doing something between a dead lift and a straight leg dead lift. It was a herniated disk waiting to happen. I've hurt my back doing lifts before so if i could spare a couple young guys from an injury i will. so i offered some well meaning advice. one guy seems to take it joyfully, the other guy, you would have thought i just insulted his mother. What ever bro, if your pride wont let you hear some good advice, enjoy the back injury.
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I almost never offer advice to anyone in the Gym, i can count on one hand how many times I've done it over the last 25 years. The other day i saw two 20 something Navy guys doing something between a dead lift and a straight leg dead lift. It was a herniated disk waiting to happen. I've hurt my back doing lifts before so if i could spare a couple young guys from an injury i will. so i offered some well meaning advice. one guy seems to take it joyfully, the other guy, you would have thought i just insulted his mother. What ever bro, if your pride wont let you hear some good advice, enjoy the back injury.
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Abdul
Im trying to lose weight so last couple of months i used to do 4 sets 25 reps with weight i can lift and today someome told me to keep sets and reps low so what he told me to do was on my first set i do 15 reps use the weights i can pick which is 25 kg dumbbell on each side and the 2nd set he told me to do with 30 kg 10 reps and the last set with 35 kg 5 reps. So i wanted to ask will this allow me to lose weight or it is just gonna make me bulky. Please I need help.
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Im trying to lose weight so last couple of months i used to do 4 sets 25 reps with weight i can lift and today someome told me to keep sets and reps low so what he told me to do was on my first set i do 15 reps use the weights i can pick which is 25 kg dumbbell on each side and the 2nd set he told me to do with 30 kg 10 reps and the last set with 35 kg 5 reps. So i wanted to ask will this allow me to lose weight or it is just gonna make me bulky. Please I need help.
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Becca
Given my studies to attain my re cert as a Personal Trainer, I have seen a plethora of rep ranges offered for hypertrophy. Based on the teaching pursuant to my re cert, 4 to 6 will fully innervate white fast, and 12 to 15 will fully innervate red fast. Moreover, the 7 to 11 rep range will innervate a portion of white fast and a portion of red fast, but not enough to fully stimulate either. I workout utilizing both 4 to 6, and 12 to 15 in different workouts.
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Given my studies to attain my re cert as a Personal Trainer, I have seen a plethora of rep ranges offered for hypertrophy. Based on the teaching pursuant to my re cert, 4 to 6 will fully innervate white fast, and 12 to 15 will fully innervate red fast. Moreover, the 7 to 11 rep range will innervate a portion of white fast and a portion of red fast, but not enough to fully stimulate either. I workout utilizing both 4 to 6, and 12 to 15 in different workouts.
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Zero
What about time under tension.
Should i go fast or slow during my reps.
Take pushup for example.
What'll increase musclegrowth.
Doing. like this. controlled form and slow down till chest almost touches floor. lets say 5 secounds.
Then hold for 5 seconds down then push up for 5 seconds. 1 Pushup = 15 seconds.
Will that increase my musclegrowth the most?
Or should i do. push ups. more quickly and rapidly.
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What about time under tension.
Should i go fast or slow during my reps.
Take pushup for example.
What'll increase musclegrowth.
Doing. like this. controlled form and slow down till chest almost touches floor. lets say 5 secounds.
Then hold for 5 seconds down then push up for 5 seconds. 1 Pushup = 15 seconds.
Will that increase my musclegrowth the most?
Or should i do. push ups. more quickly and rapidly.
reply
Simon
I like the 8-12 range. if I hit a 15. that ok. But I like to hit 12. And I at always when I in a community gym I leave a few rprs. But if I in a home gym or private gym I like to go to. I can-t go any more. I wish I had a home gym or private gym. as I a introvert and very private person. So great video Jeff. I was wondering if I was on track. I feel I am / thanks. -marcus
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I like the 8-12 range. if I hit a 15. that ok. But I like to hit 12. And I at always when I in a community gym I leave a few rprs. But if I in a home gym or private gym I like to go to. I can-t go any more. I wish I had a home gym or private gym. as I a introvert and very private person. So great video Jeff. I was wondering if I was on track. I feel I am / thanks. -marcus
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Eartheart
Ok so here's what's confusing to me: am I supposed to fail only the last set or each set should end up with something like -Damn, I can't do one more rep anymore- in my head? I've chosen the weight that lets me do 11-12 reps on 1st set relatively easily, meaning I could to lik 4 more, but 3rd set ends with 6-8 reps and I can't do shit anymore. Is that the goal?
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Ok so here's what's confusing to me: am I supposed to fail only the last set or each set should end up with something like -Damn, I can't do one more rep anymore- in my head? I've chosen the weight that lets me do 11-12 reps on 1st set relatively easily, meaning I could to lik 4 more, but 3rd set ends with 6-8 reps and I can't do shit anymore. Is that the goal?
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One
Excellent! I-m going to send a link, when the first one drops, to my ninth grade nephew and one of his town-s baseball star. He is now over 6 feet tall and filling out nicely. He always carried some extra weight, despite his athletic ability. He loves to play sports and is lazy to train or cross train. I think your energy will get him motivated, as it has for me.
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Excellent! I-m going to send a link, when the first one drops, to my ninth grade nephew and one of his town-s baseball star. He is now over 6 feet tall and filling out nicely. He always carried some extra weight, despite his athletic ability. He loves to play sports and is lazy to train or cross train. I think your energy will get him motivated, as it has for me.
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