The Best Rep Range for MUSCLE SIZE (according to science)
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Date: 2022-04-12
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Comments and reviews: 10
TypicallyUnique
10-15.
This is what gave me the best size gains. You can go lower but you'll build more strength (which will help you lift more in the 10-15.
To build the same amount of muscle as 5 sets of 10-15 in the lower rep range (4-8) you have to do substantially more sets and it will take over 3 times the length of time to complete.
I do like mixing rep ranges, but I have also found that doing too wide of a range can impede progress per SAID principle. If the rep ranges you are doing are too far apart in the same workout or in the same week. the adaptation don't travel over as well.
It's the same reason why Olympic lifter literally almost never leave the 1-3 rep range, because doing more submaximal work impedes their progress.
If you wanna be a bodybuilder, you really need to focus more on the 8-11 rep range (up to 15) rep range the most because the main limiting factor in everyone's training is time.
We all have a limited amount of time, so to maximize the hypertrophy response 8-12 reps is king.
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10-15.
This is what gave me the best size gains. You can go lower but you'll build more strength (which will help you lift more in the 10-15.
To build the same amount of muscle as 5 sets of 10-15 in the lower rep range (4-8) you have to do substantially more sets and it will take over 3 times the length of time to complete.
I do like mixing rep ranges, but I have also found that doing too wide of a range can impede progress per SAID principle. If the rep ranges you are doing are too far apart in the same workout or in the same week. the adaptation don't travel over as well.
It's the same reason why Olympic lifter literally almost never leave the 1-3 rep range, because doing more submaximal work impedes their progress.
If you wanna be a bodybuilder, you really need to focus more on the 8-11 rep range (up to 15) rep range the most because the main limiting factor in everyone's training is time.
We all have a limited amount of time, so to maximize the hypertrophy response 8-12 reps is king.
reply
shawn
The best way I've learned, is to lift 60-75% you max lift in that form. It helps you get perfect form, cause good for helps build your muscle twice as fast as poor form, just to reach the count you try for with heavy weight. And you can't always, or ever get the full range of motion with heavy weight, that's also strong for growth
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The best way I've learned, is to lift 60-75% you max lift in that form. It helps you get perfect form, cause good for helps build your muscle twice as fast as poor form, just to reach the count you try for with heavy weight. And you can't always, or ever get the full range of motion with heavy weight, that's also strong for growth
reply
jay
obvious truth missing here, you cant really predict how many reps you can do before you actually do it (so many factors - how much you've already hit that muscle already that session, is it still sore from previous sessions, current mindset, etc etc etc) - there's always a range differential.
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obvious truth missing here, you cant really predict how many reps you can do before you actually do it (so many factors - how much you've already hit that muscle already that session, is it still sore from previous sessions, current mindset, etc etc etc) - there's always a range differential.
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Macheef
I always did less reps for bigger muscles and more reps for smaller muscles. I consider legs big and lower back big, arms are small and chest and back are middle. My rep ranges are small: 10-15reps medium: 6-10 reps and large: 3-6 reps
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I always did less reps for bigger muscles and more reps for smaller muscles. I consider legs big and lower back big, arms are small and chest and back are middle. My rep ranges are small: 10-15reps medium: 6-10 reps and large: 3-6 reps
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Kurrent
Ok so if my max is 200lbs right. And I lift 75% of that which is 150lbs. That would be for muscle growth? But 15% of 200lbs is 30lb. but the strength say 2 - 5 for reps. with 30lb? Or I'm doing the math wrong. help.
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Ok so if my max is 200lbs right. And I lift 75% of that which is 150lbs. That would be for muscle growth? But 15% of 200lbs is 30lb. but the strength say 2 - 5 for reps. with 30lb? Or I'm doing the math wrong. help.
reply
Gary
Question: if I can flat bench 50lb dumbbells' at a max of 15x per set. for maximum growth, what's the best number of sets to do and should I add weight to each progressive set to reach 5 - 6 reps max? .thanks
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Question: if I can flat bench 50lb dumbbells' at a max of 15x per set. for maximum growth, what's the best number of sets to do and should I add weight to each progressive set to reach 5 - 6 reps max? .thanks
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carlotags
I've been following the Agoge diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.
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I've been following the Agoge diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.
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Jarmarus
This is not science it BS! Be better when it come to help people don-t follow the masses. The truth bid there not enough information that support this claim.
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This is not science it BS! Be better when it come to help people don-t follow the masses. The truth bid there not enough information that support this claim.
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Josh
I promise u. U will see more results doing higher reps 20 to 30 until u burn out. Been training for 25 years I have tried all ranges and higher reps win by far.
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I promise u. U will see more results doing higher reps 20 to 30 until u burn out. Been training for 25 years I have tried all ranges and higher reps win by far.
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EDDIE/DEE
I'm going to try 8 sets of 2 on squat progressive and do the same for deadlift. Want to see if this will work for me to increase strength. I'm 54.
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I'm going to try 8 sets of 2 on squat progressive and do the same for deadlift. Want to see if this will work for me to increase strength. I'm 54.
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