Understanding what drives muscular hypertrophy from a physiological standpoint easily explains why subscribing to an arbitrary rep range is sub-optimal for training. Generally speaking, higher rep ranges 10-30 encourage better storage and utilisation of muscle fuel (hypertrophy), while lower rep ranges encourage more nervous system cooperation (strength) and hyperplasia (additional muscle cells). I hope you enjoyed and learned something from this article. For any query, feel free to leave a comment. But the truth is that the advantage offered by working in the hypertrophy range isn’t nearly as big as people seem to think. Three Goals, Three Rep Ranges 1. What would be the ideal rep range to train for both strength and hypertrophy using a barbell? The mixed reps group got a lot stronger in the bench press than the other group. And what is the optimal rep range for hypertrophy? So although sets of 4–40 or 5–30 can technically stimulate maximal amounts of muscle growth, hypertrophy training tends to go a lot smoother if we spend more of our time lifting in the 6–20 rep range. The first technique results in more visible size increase, but this muscle is more transient. Not all exercises are optimally suited to all of the 3 main rep ranges. To maximize muscle growth you need to leverage classic bodybuilding rep schemes. They say 1–5 reps are for building strength, 6–10 for functional hypertrophy, 10–15 for non-functional hypertrophy, and 15+ for muscular endurance. One of the most popular recommendations is to do 8 – 12 reps for muscle hypertrophy. Written by Stefan Ianev (Clean Health Research & Development Specialist) Historically, moderate reps ranges between 6-12 have been recommended for the development of hypertrophy, while lower rep ranges between 1-5 have been recommended for maximal strength, and higher rep ranges, above 15 reps, have been recommended for the development of muscular endurance. Hypertrophy range of 6-15 reps per set can produce better results per unit of time invested than low rep and high rep work. The Hypertrophy Rep Range: Do High Reps or Low Reps Work Better? When training muscle hypertrophy, various muscle groups can respond to rep ranges differently based on generics, muscle fiber types, and the individual. These are the great debates that have occupied the brains of modern man for time immemorial. Through the manipulation of the three previously mentioned variables, one can control the volume load they are training with, which is perhaps one of the most important considerations of all when seeking muscular hypertrophy. The answer resides is moderate heavy weights with a medium rep range to produce maximum stimulation in both type 1 and type 2 muscle fibers. Reps range for hypertrophy: The ideal rep range for hypertrophy is 6-12 reps per set. Of the remaining 13, there were 23 direct comparisons between different rep ranges for hypertrophy in various muscles – nine comparing low reps to moderate reps, and 14 comparing high reps to moderate reps. Once you've built a strong base of strength (that should always come first in the gym) add some size-focused rep ranges and specialized hypertrophy exercises. The ideal rep range for best Strenght gains is 1 to 5. Reps for Size. Range of motion (ROM) Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. Best Rep Range for Mass: Hypertrophy Rep Range. This section will last another month. The group that mixed typical hypertrophy-stimulating rep ranges for the lower body with high-intensity rep ranges for the upper body showed a whole lot more progress than the other group. These methods are based on an eclectic approach to developing functional lean mass in any rep range while staying resilient and pain-free in the process. If you read a mainstream bodybuilding magazine, you will see that nearly every program recommends training in a moderate rep range around 6-12 or 8-15 reps for muscle hypertrophy. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12. Both groups did the same respective 1 rep max percentage and trained with the same effort by going to failure. Well every rep range builds muscle. Crunches and sit-ups, if unweighted, often naturally fall in the 20-30 rep range. Strength is specific to the ROM you are using, but you can gain strength 20-30 degrees outside of the ROM you train with. Next is the pre-season. So you now you are looking at a rep range higher than 10, but less than 24. heavy singles, doubles and triples) for their main lifts. The only difference was in tempo. It activates muscle fibers that promote increasing Strenght, followed by Hypertrophy and Endurance. Seven of them weren’t usable for various reasons (reasons for exclusion will be explained below). If you choose to stay at a low rep range like 2-5 you will gain more strength in relation to 5-10 reps. One simply cannot get optimal development from only one method. However they all follow similar guidelines which are:-high-intensity ;-heavy weight;-short rest between sets and exercises;-at least 6 reps per set for upper body and up to 15 reps for lower body (calves need sets of 20-30 reps) Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. I'm not concerned with solely one or the other, for my vanity I'd love to grow larger muscles but I would also be disappointed if those muscles weren't as strong as they appeared. PRE-SEASON. You can do 10 rep sets, 5 rep sets or 3 rep sets and everything in between and you will gain maximum hypertrophy if you focus on progressing with the exercise. Similarly, the ideal rep range for Hypertrophy is 8 to 12 Repetitions that focuses more on building muscle mass, followed by Strenght and Endurance. In more recent years, the hypertrophy zone has been expanded to include anywhere from 6-15 repetitions or so with lower reps being more oriented towards strength (and a tension stimulus) and higher repetitions more oriented toward fatigue and the … The other 50% can perhaps be split evenly between the heavy (5-10) and light (20-30) rep ranges, as loading range diversity has been shown to be a potential benefit in its own right. Heavy weight and low reps stimulates one type more, while lighter weights and higher reps stimulate the other type more. I found 20 studies that directly compared different rep ranges and intensity zones. If you’re performing your sets with good form, using a weight that’s around 75% of your 1RM in the 8 – 12 rep range, then your muscles are naturally working under sufficient time and tension optimal for muscle growth. The same studies referenced above showed that lower rep ranges was consistently better for increasing strength compared to higher reps [1, 2]. Build Muscle / 10:09 am by Christian Finn. This really does not matter. Conventional wisdom has it that training with high reps and light weights builds endurance, but makes little contribution to gains in muscle mass. Different opinions for the best rep ranges for muscle hypertrophy. Did you know that the origins of this advice dates to 1954? However, it does seem that rep ranges in the low to moderate range seems to be best hypertrophy wise. Get my new Fundamentals Hypertrophy Program here: http://www.jeffnippard.com/fundamentalshypertrophyprogram More info on the program: Jeff … Do most of your exercises in this rep range only. You’re training optimally for hypertrophy without the distraction or worry about timing. Boom, the hypertrophy range became 8-12 going forwards. For the young guys reading this that haven’t been immersed in this weight training stuff for very long, it may seem like the debate about rep ranges and what is optimal for strength vs hypertrophy etc is a new thing – let me assure you it is not. The typical thought is that the 1-5 rep range is for strength, ~6-15 rep range should be used for hypertrophy and anything over 15 reps is for muscular endurance. But you will gain more strength endurance with 5-10 reps. Thank you for reading this far. This is why I believe that a combination of exercises and rep speeds should be performed for both hypertrophy and athleticism seeking lifters. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. Conclusion: There are a lot of effective hypertrophy rep ranges. Their 1RM increased as did their lifting speed, i.e., their power. Makes little contribution to gains in muscle mass: do high reps light! 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