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BEST Rep Range to Build Muscle Faster

BEST Rep Range to Build Muscle Faster
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Which rep range is best for muscle growth? 6 to 12 reps has been the standard recommended rep range for hypertrophy or adding size. However, it may be possible to build just as much muscle with a higher endurance rep range as well as a lower strength-building rep range. Unfortunately there are problems associated with very high rep ranges as well. So watch this video and find out exactly how many reps and sets you should be doing to see optimal muscle growth.

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  1. References

    1. Several studies show that you can build the same amount of muscle with low, moderate, and high reps.

    https://pubmed.ncbi.nlm.nih.gov/12436270/

    https://pubmed.ncbi.nlm.nih.gov/24714538/

    https://pubmed.ncbi.nlm.nih.gov/27218448/

    2. For instance, all the way back in 2002, Campos et al. found that four sets of three to five reps produced as much muscle growth in all muscle fibers as three sets of nine to eleven reps.

    https://pubmed.ncbi.nlm.nih.gov/12436270/

    3. "Low and intermediate RM training appears to induce similar muscular adaptations,”

    https://pubmed.ncbi.nlm.nih.gov/12436270/

    4. Various other studies found similar results. They found that when the total training volume is the same, you can build the same amount of muscle with low, moderate, and high-rep sets.

    https://pubmed.ncbi.nlm.nih.gov/24714538/

    https://cdnsciencepub.com/doi/abs/10.1139/apnm-2015-0707

    https://journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Effects_of_4_and_10_Repetition_Maximum.9.aspx

    5. For example, one meta-analysis by Brad Schoenfeld and his colleagues looked at muscular adaptations in low- versus high-load resistance training.

    https://sci-hub.st/https://pubmed.ncbi.nlm.nih.gov/25530577/

    6. “With respect to muscle hypertrophy, we found no significant differences in ES [effect size] between high- versus low-load training protocols.”

    https://sci-hub.st/https://pubmed.ncbi.nlm.nih.gov/25530577/

    7. Various studies showed that even very-high-rep sets (30% 1RM) are as effective for muscle growth as a traditional bodybuilding rep range as long as the sets are taken to failure.

    https://pubmed.ncbi.nlm.nih.gov/28834797/

    https://pubmed.ncbi.nlm.nih.gov/22518835/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4967245/

    8. For example, here's a study by Steele et al.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/

    9. Exercises: "Seated row, chest press, leg press, elbow flexion, pulldown, and sit-ups” “seated row, chest press, leg press, elbow flexion, and pulldown, all using selectorised resistance machines, and sit-ups using additional free weight loading.”

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/

    10. The result was that the "Participants underpredicted the number of repetitions they could perform to MF (Standard error of measurements [95% confidence intervals] for combined sample ranged between 2.64 [2.36–2.99] and 3.38 [3.02–3.83])."

    https://www.mendeley.com/catalogue/6e41b907-dcd0-3c9f-b6c5-6c8bb3e3650e/

    11. One study found that doing eight sets with a 1RM weight was inferior to eight sets of eight to twelve reps.

    https://pubmed.ncbi.nlm.nih.gov/10721510/

    12. High-weight, low-rep sets are superior for gaining strength.

    https://pubmed.ncbi.nlm.nih.gov/25530577/

    13. "Figure 2. Forest plot of the impact of load on strength by study."

    https://sci-hub.st/https://pubmed.ncbi.nlm.nih.gov/25530577/

    14. Research indicates that high and low rep training activates different growth pathways in the body.

    https://pubmed.ncbi.nlm.nih.gov/31090216/

    15. Research shows that elderly trainees, just like younger ones, experience the same muscle growth from lower and higher intensities.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995836/

    16. One reason elderly trainees should avoid very heavy weight is because they have a higher chance of injury. This is because they have less connective tissue due to a lower protein turnover rate, which increases injury risk when training heavily due to weaker joints and tendons

    https://pubmed.ncbi.nlm.nih.gov/20308995/

  2. So to be clear, the goal is muscle Hypertrophy?

    There is no distinguishable difference between a high rep count and a low rep count When it comes to building muscle,
    As long as you rep till muscle failure.

    But typically the best rep count is between 6 to 12 reps because most people don’t push till failure in high rep count workouts?

  3. When I decided to change my routine from heavier weights 8-10 reps to lighter weights 12-20 reps the burn & pump was insane. I started noticing new gains within a couple of weeks. I still like to go heavier during some workouts just to mix it up.

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