zakruti.com » Sport, fitness, workout » Gravity Transformation - Fat Loss Experts

How many sets and reps to build muscle for size, mass, strength

video description

Rating: 4.5; Vote: 2

The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas like size, mass, and strength. When asked about how many sets and reps to build muscle, I always tell people that there is no simple answer for this question. Certain rep ranges such as really high rep ranges above 20 reps can be eliminated. However, there is still a pretty large varying range for reps for hypertrophy. Looking back at my personal training certifications can provide some insight in to how many reps for size gains. Every certification recommends slightly different rep ranges. Today I am going to explain the national academy of sports medicine (NASM) suggestion for how many reps to build muscle. NASM suggests that you perform anywhere from 6-12 repetitions. As I explain in the video, I always have seen best results with 6-8 reps. However, that does not mean that you will achieve the greatest gains from 6-8 reps either. Everybody is different, therefore you must pick a rep range that works best for you. Chances are high that for gaining muscle it will be between 6-12 reps. Varying your rep range can really help build size, mass, and strength. There's a term known as periodization, that is used to break plateuas, and get faster results. By varying your rep range you prevent your body from adapting. Adaption to your workout is one of the number one reasons people stop gaining size from their workout. By varying the reps you can highly increase your strength. By increasing your strength, you will be able to lift a heavier load and breakdown more muscle tissue. When doing periodization you're going to have 3 different phases each lasting 3 weeks with a different rep range. Phase One - 6 reps Phase Two - 10 reps Phase Three - 3-5 reps After you are finished with all 9 weeks return to phase one and be amazed at how much your strength has gone up. Lifting a heavier load does correlate with building muscle. Varying your rep range is not the only answer for how to build muscle mass faster. Lowering the weight very slowly during repetitions can really help break muscle tissue down. The eccentric or deceleration phase of an exercise is the part where the most amount of muscle tissue is broken down. An example of this is the lowering of the weight during a bench press. As you bring the weight down to your chest go really slowly. Count to at least 3 seconds on your way down. The slower you go the more muscle tissue you'll be breaking down. This is one of the best ways to build muscle faster, but I still would not rank it as most effective. The best answer for how many sets and reps to build muscle is to always vary it up and hit failure. Failure is huge in building muscle. You have to work the muscle until it not only burns, but until you cannot lift the weight anymore. Failure is actually giving out. Make sure you have a spotter and perform every set that you do whether its 3 or 4 until failure. Vary your rep ranges, hit failure, and go slowly on your deceleration phase of your lift and you will be very happy with faster progress in the gym
Date: 2021-12-23

← How many calories should I eat per day for breakfast

How to get Rid of Stubborn Belly Fat Lose & Burn stubborn body fat Fast →

Related videos

Why 90% Of People Never Get Lean (It's Not Genetics)

• Jeremy Ethier

Building Muscle After 40 Is Hard, Until You Do This.

• Muscle Monsters

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

This is Why You’re Not Growing!

• Ryan Humiston

Why Farts Smell (And What It Says About Your Digestion)

• Ryan Humiston

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

Comments and reviews: 10

Dan
Why is it that Fitness people do not understand bodybuilding terminology. two exercises back to back does not make it a superset, a compound exercise and a isolation exercise back to back is a post exhaust set. isolation exercise and a compound exercise done back to back is a pre exhaust set. do you savvy?
Do you know what a superset is? vs a staggered set?
reply

Taimur
New to the gym. Complete beginner.
Got a question
Is working your upper chest, Middle and lower chest classed as one muscle?
I dont want to do too much sets for it.
How many sets should I do for each part of the chest?
Same for the shoulder, Tricep etc
Any muscle with more then one head
reply

Dan
People always talk about the compound movements versus the isolation movements. that's weightlifting has little to do with bodybuilding. the fact is doing the mid-range exercises is the foundation. adding stretch and the contraction exercises makes for a complete development!
reply

Cooper
Hi there, have you considered this kind of diet plan known as the Custokebon Secrets? My friend says it helps people lost lots of weight. Is that possible? I also noticed many excellent review about this diet plan. Thoughts?
reply

Dennis
Hi there, have you considered this diet plan known as the Custokebon Secrets? My cousin says it helps people lost a lot of weight. Is that possible? I also read many excellent review relating to this diet plan. Thoughts?
reply

Frankie
Scientifically proven if you lift heavy or repping light weight to failure, you gain the same amount of muscle. I'll attach a link to the study if you doubt me. It has to be 20 to 30 reps to failure or heavy.
reply

ur2c8
Yet other trainers say going to failure is unnecessary and dangerous, and that the most important thing is consistency - you should not keep changing your routine every other week.
reply

Get
Don't think Sets / Reps. Think total hard reps per exercise and progression on next workout with more weight for same hard rep total or more hard reps total with previous weight.
reply

Sabrina
As specialist, I think Fenoboci Diet Plan is actually good way to lost crazy amounts of weight. Why not give it a shot? maybe it's going to work for you too.
reply

Stan
Where are your traps at? Lol just kidding. Chest and biceps look decent, but id work on back and traps more. Looks a bit imbalanced.
reply

Add a review, comment