How many REPS & SETS should you do to BUILD MUSCLE? The Best Rep Range
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Date: 2019-11-09
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Comments and reviews: 9
Glenn
I don't know where you've got your research from but the amount of weekly sets is wrong mate 1. Although volume is the key driver of hypertrophy, 10 sets per bodypart per week seems to be the minimum for 'optimal' growth2. You might see better results doing 20-25 sets but the principle of diminishing returns applies. 10 sets will get you 80%+ already3. You can do all the sets you want, but if you're not training with intensity (taking them close enough to failure - NOT to failure) they're pointless4. You should do the minimum amount of sets that let you progress in terms of weight/reps, that's the only thing that will produce results for beginners/intermediates5. DIET DIET DIETIt's nice that you're trying, but you're blessed with good genetics and anything would work on you. I wouldn't buy a program from you even if you gave me money Matt, I'm sorry. There are way better educated people on youtube about this topic. Love the content 'tho
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I don't know where you've got your research from but the amount of weekly sets is wrong mate 1. Although volume is the key driver of hypertrophy, 10 sets per bodypart per week seems to be the minimum for 'optimal' growth2. You might see better results doing 20-25 sets but the principle of diminishing returns applies. 10 sets will get you 80%+ already3. You can do all the sets you want, but if you're not training with intensity (taking them close enough to failure - NOT to failure) they're pointless4. You should do the minimum amount of sets that let you progress in terms of weight/reps, that's the only thing that will produce results for beginners/intermediates5. DIET DIET DIETIt's nice that you're trying, but you're blessed with good genetics and anything would work on you. I wouldn't buy a program from you even if you gave me money Matt, I'm sorry. There are way better educated people on youtube about this topic. Love the content 'tho
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Peter Serio
Hi Matt. I've been trying to find a detailed guide to lifting. I started my weight loss journey about 2 years ago and after losing alot weight in the first year, I have been pretty stagnant the last year and have not seen any changes at all. Want to get into lifting and need a program that will outline everything that I need to do but I have some back problems. Bulged a disk back in April and had to stop for a while after doing some deadlifts. not even very heavy weight. I tried starting up again but I am feeling pain in my lower back and glutes. I am very afraid of squats and deadlifts as I don't want to re-injure myself and get sidelined again. Does your program have alternate exercises for deadlifts and squats?
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Hi Matt. I've been trying to find a detailed guide to lifting. I started my weight loss journey about 2 years ago and after losing alot weight in the first year, I have been pretty stagnant the last year and have not seen any changes at all. Want to get into lifting and need a program that will outline everything that I need to do but I have some back problems. Bulged a disk back in April and had to stop for a while after doing some deadlifts. not even very heavy weight. I tried starting up again but I am feeling pain in my lower back and glutes. I am very afraid of squats and deadlifts as I don't want to re-injure myself and get sidelined again. Does your program have alternate exercises for deadlifts and squats?
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Daan Eijkelberg
in the last bit of the video you mentioned that in order to do 25 sets for your chest in a week you do 5 exercises with 5 sets. but that would only apple if you train each body part once a week. so should you do half of that volume if you're training a body part twice a week or should you do something in-between the two of them
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in the last bit of the video you mentioned that in order to do 25 sets for your chest in a week you do 5 exercises with 5 sets. but that would only apple if you train each body part once a week. so should you do half of that volume if you're training a body part twice a week or should you do something in-between the two of them
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Anna Salamon
Great video as always Matt Do you think the programmes are suitable for females too? I don't see why they wouldn't be, but just asking to make sure. I usually work out for hypertrophy 5-6 days/week doing legs, push, pull, rest and repeat. Do you think the hypertrophy program be suitable? Greetings from a huge fan from Sweden: D
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Great video as always Matt Do you think the programmes are suitable for females too? I don't see why they wouldn't be, but just asking to make sure. I usually work out for hypertrophy 5-6 days/week doing legs, push, pull, rest and repeat. Do you think the hypertrophy program be suitable? Greetings from a huge fan from Sweden: D
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DrManHat
5-8 reps, 5-3 sets at 60-80% of my Max weight is the best for me. 3 times a week (M, W, F) for an hour. This amount of training is ideal for anyone who has to balance school work and a social life. You feel sufficiently trained and have enough time to recover between workouts. The rest is just making sure your diet it on point
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5-8 reps, 5-3 sets at 60-80% of my Max weight is the best for me. 3 times a week (M, W, F) for an hour. This amount of training is ideal for anyone who has to balance school work and a social life. You feel sufficiently trained and have enough time to recover between workouts. The rest is just making sure your diet it on point
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Dylan Thomas
Hey Matt, quick question Im a healthy weight for my height( 72 kg for 59) but still have a lot of body fat just wondering if I should cut to rid of some of the fat or bulk, I know you said to bulk in your video with rob but I have a lot of body fat so just seeing if thats different
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Hey Matt, quick question Im a healthy weight for my height( 72 kg for 59) but still have a lot of body fat just wondering if I should cut to rid of some of the fat or bulk, I know you said to bulk in your video with rob but I have a lot of body fat so just seeing if thats different
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MattyC83
Got the hypertrophy plan Due to work commitments theres no way I can do 5 sessions like that in one week, so Ill stretch the sessions over 8-10 days. Nutrition wise I eat ketogenic so my macros are different, but my calories are surplus. Hope the plans are received well Cheers
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Got the hypertrophy plan Due to work commitments theres no way I can do 5 sessions like that in one week, so Ill stretch the sessions over 8-10 days. Nutrition wise I eat ketogenic so my macros are different, but my calories are surplus. Hope the plans are received well Cheers
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kruegeS
ive been going to the gym for 9 months, started off at 120lbs, bulked to 155, started eating healthy and now im 145. what program would you recommend, wanna build muscle and strength but im not sure if i should go with the hybrid or stick to just one
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ive been going to the gym for 9 months, started off at 120lbs, bulked to 155, started eating healthy and now im 145. what program would you recommend, wanna build muscle and strength but im not sure if i should go with the hybrid or stick to just one
reply
Jon Bridge
You never mentioned recovery. Doesn't matter how many reps and sets if you're not recovering. If you can't recover from ypur programming you wont grow muscle. Reps and sets are completely dependant on your ability to recover from them.
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You never mentioned recovery. Doesn't matter how many reps and sets if you're not recovering. If you can't recover from ypur programming you wont grow muscle. Reps and sets are completely dependant on your ability to recover from them.
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