So, here’s what I’m personally taking away from this: I think instead of asking yourself, “Is this rep range better than this other rep range in some objective physiological sense?” you’re better off asking yourself, “What allows me to get in the most high quality sets during each session and during each week?”. Other people will assent to the idea that you can still grow a bit with low-rep or high-rep training, but that your results will still be notably better if you stick to the “hypertrophy range.”  Sure, you may be able to build a little muscle doing heavy sets of 3 or 20+ rep “pump sets,” but you’d grow more if you stayed in the hypertrophy range. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. The participants all performed four full-body training sessions per week for 12 weeks. On average, looking at both percent differences and effect sizes, the “hypertrophy range” did slightly better than either high reps or low reps. This glorious process is called muscle protein synthesis and it gets triggered based on mechanical tension (1). However the reason 8-12 is generally what you want for hypertrophy is because doing that rep scheme you can get a lot of time under tension which as we know is important for hypertrophy. However, this was strongly influenced by a, Protein, Fish Oil, Glycogen, and What Limits Muscle Growth. New York, NY 10001 Effects of Drop Set Resistance Training on Acute Stress Indicators and Long-Term Muscle Hypertrophy and Strength. Elbow flexor (biceps and brachialis) muscle thickness increased by basically the same amount in all three groups – 9.1±6.4% with sets of 8-12, 9.4±5.3% with sets of 30-40, and 8.8±7.9% for the group alternating between sets of 8-12 and sets of 30-40. Sets of 8-15 in general. It is good to train in this rep range anyway, because it builds strength which can help you build muscle later when you switch to an 8-12 (hypertrophy) rep range. Schoenfeld, Brad J, et al. Range of motion (ROM) Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. Higher rep sets produce more neuromuscular fatigue (6). In terms of percentages, it was a 6.6% vs. 5% increase in cross-sectional area for the elbow flexors, and 6.4% vs. 4.2% for the triceps. 50% hypertrophy rep range (6-12 reps) 25% endurance rep range (12-15+ reps) I like to start my workouts with a heavy compound exercise, then switch to hypertrophy for the second and third exercise then change to 12-15 reps for the last isolation exercises. However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different. Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Powerlifting & Strength Conventional wisdom led us to believe that low-rep ranges (1-5) build strength, moderate-rep ranges (6-12) were best for hypertrophy or size, and high-rep ranges (more than 12) develop muscular endurance. Schoenfeld BJ;Contreras B;Ogborn D;Galpin A;Krieger J;Sonmez GT; “Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27042999-effects-of-varied-versus-constant-loading-zones-on-muscular-adaptations-in-trained-men/. On the strength side of things, there does seem to be a more clear distinction in rep ranges. I just want to point out (or reiterate, for people who read the supplementary material already) before starting this section:  This comparison is probably the least appropriate set because muscle growth was measured in different ways in different studies. This type of hypertrophy is best accomplished by training with lower reps that are 80- 90% of a 1RM. 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. The moderate-rep group’s increase in muscle thickness was 12.72%. Before adjusting for differences in sets and rest periods, moderate reps in those same studies caused measures of muscle size to increase by 12.00% on average. If you take something through a full range of motion safely it almost always gives you the most growth. Morton, Robert W., et al. Influence of two different modes of resistance training in female subjects, The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men, Share this on Facebook and join in the conversation, Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men, Muscular adaptations in response to three different resistance-training regimens:  specificity of repetition maximum training zones, Resistance Exercise Load Does Not Determine Training-Mediated Hypertrophic Gains in Young Men, Strength training at high versus low external resistance in older adults: effects on muscle volume, muscle strength, and force-velocity characteristics, Effects Of Low- Versus High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men, Gross Measures of Exercise-Induced Muscle Hypertrophy, The Effects of 4 and 10 Repetition Maximum Weight Training Protocols and Neuromuscular Adaptations in Untrained Men, Volume-Equated High and Low Repetition Daily Undulating Programming Strategies Produce Similar Hypertrophy and Strength Adaptations, Maintenance of Myoglobin Concentration in Human Skeletal Muscle After Heavy Resistance Training, Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training, Neuromuscular adaptations after 2- and 4-weeks of 80% versus 30% 1RM resistance training to failure, Hormonal Adaptation Determines the Increase in Muscle Mass and Strength During Low Intensity Strength Training Without Relaxation, Early Phase Muscular Adaptations In Response to Slow-Speed Versus Traditional Resistance Training Regimens. There was a trend toward significance (p = 0.082). Strength is specific to the ROM you are using, but you can gain strength 20-30 degrees outside of the ROM you train with. You’re training optimally for hypertrophy without the distraction or worry about timing. Bohm, Sebastian, et al. Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. A true 5-rep max done often can be brutal if you have weak joints. Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy. Couldn’t have put it better myself. When comparing low reps to moderate reps, there’s no relationship whatsoever:  r = 0.062. Structuring the training week is another topic for another day, but the basics are simple: If you’re training a muscle or movement twice per week, then you should try to make sure those sessions are spaced out by at least 72 hours. Your 6-rep max will garner as much muscle growth as your 12-rep max (2). Reps as low as 4-5 reps can still produce robust muscle gain along with reps as high as 30-35. Saxofficial 194 views. It’s typically a bit lower for deadlifts than squats, because letting your technique slip as you fatigue is easier with deadlifts. Both groups did the same number of sets, and all sets were taken to failure. More fatigue and a greater extent of waste products are produced when training in this rep range. When comparing high reps to moderate reps, the correlation is effectively nonexistent as well:  r = -0.27. Use 80-95% 1RM for 2-6 sets of 2-6 reps for these compound lifts followed by hypertrophy work in the 6-8 rep range. Generation Iron Brands LLC This entire process is mechanical tension. 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. Let me explain as it will help you understand rep ranges better. Al:  Neither Load Nor Systemic Hormones Resistance Training-Mediated Hypertrophy or Strength Gains is Resistance-Trained Young Men. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. © Copyright 2020 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network, The Science Behind Rep Ranges for Hypertrophy, Dorian Yates: The Most Important Attribute That Made Ronnie Coleman Special…, Chef Rush: World’s Biggest Arms Ultimate Workout – Triset Annihilation, Chris Cormier: What It Was Really Like To Compete Against Ronnie…, Olympia 2020 Champ Harold Kelley Reflects On His Journey From Tragedy…, Instagram Athlete of The Week – Jeff Seid, 10 Workout Excuses: Stupid Reasons Not to Workout Today, It’s Time You Ditch The Barbell Bench Press, Bored? Again, the weight needs to be light enough that you can work the target muscles and train the movement effectively instead of turning the exercise into a balancing act, but they also need to be heavy enough that metabolic fatigue within the set isn’t going to start making balance problematic toward the end of the set. At this point, it’s time to take the scientist hat off and put the lifter/coach hat back on. Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. To be clear, it’s not that these exceptions can’t produce hypertrophy. One arm and leg trained with 20% of 1RM, and one arm and leg trained with either 40%, 60%, or 80% of 1RM. No Hands, No Problem! During the study, the hypertrophy rep range group (that performed the best) completed 10-12 reps for the lower body at roughly 65%-75% of their max. Anyone who’s done extremely heavy sets often knows how crushing they can feel on your bones. And what is the optimal rep range for hypertrophy? People assume that because lower reps are better for strength and higher reps are better for endurance, the middle rep range should be the hypertrophy rep range. 2 Michael Gonzales. Well, first let’s look at the strength endurance continuum to clear the air. There were no significant differences between groups in gains of fat- and bone-free mass, leg lean mass, appendicular lean mass, type I muscle fiber cross-sectional area, and type II muscle fiber cross-sectional area. Not all exercises are optimally suited to all of the 3 main rep ranges. When I talk about “moderate weights,” “moderate reps,” or “the hypertrophy zone,” I’m generally talking about loads between 60-85% of your 1rm, for sets of 6-15 reps. In total the offseason is about 2 months. We're all different, so do what works best for you. Calvin Huynh is a strength coach and online trainer working in Southern California. Let’s get one thing straight – feeling the “burn” from very high rep training does not cause growth. 3 years ago. Your goal while working in this rep range is to lift a heavy enough weight so that you are failing at, or before the 6 rep mark. Of the 20 studies… 17 reported no significant differences in hypertrophy in the most relevant comparison groups… but on average the ‘hypertrophy range’ did slightly better than high reps or low reps. Maximizing hard sets within a training week depends both on what you can best recover from between sessions and how you structure your training week. Tri-sets are a … The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. Do 75% of your reps in the 8-12 range with the 25% a mix of 4-6 and 12-20. However, it does seem that rep ranges in the low to moderate range seems to be best hypertrophy wise. However, the total time accumulating that tension is reduced because heavier loads will reduce the amount of reps you can do. For more on fiber type-specific hypertrophy, check out this article. However, this was strongly influenced by a single study discussed here. Crossfit competitions are a good example of this. Lifting super heavy weights for low reps focuses on increasing muscle strength and lightweight for high reps builds muscular endurance. Everyone used to believe that the sweet spot for hypertrophy was 8-12 reps, anything less than that only built strength, while anything more only improved your muscular endurance. Yeah, don’t listen to that guy. *Failure defined as absolute failure for exercises like curls or delt raises where injury risk is low, and technical failure for exercises like squats or deadlifts where injury risk is higher. I would not be surprised if you had to use dumbbells each representing about 5% of your best 1-rep max bench press for the flies on this specific routine! The studies’ results didn’t conform to a nice, tidy pattern, and you can bet that the individual results within those studies didn’t conform to nice, tidy patterns either. If you’re training hard and making performance increases, it doesn’t matter much which rep range you stay in. Still, all these hypertrophy rep ranges are essentially the same, and they become even more similar once we start putting them into the context of a good bodybuilding/hypertrophy program. “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.” Journal of Sports Science & Medicine, Uludag University, 1 Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27928218. And lifting outrageously heavy weights that induce trembling arms and bloodshot eyes is not the catalyst, either. Reps as low as 4-5 reps can still produce robust muscle gain along with reps as high as 30-35. Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). For some people, heavy sets of 3-5 reps will – for lack of a better term – “burn out their CNS” (that’s a big topic not worth unpacking right now), meaning that after a couple of challenging sets, they just feel fried and the rest of their workout suffers. Evan Singleton Does 805 Lbs No Hands Deadlift! All three equated volume based on number of sets to failure, and all three found very similar growth across a variety of rep ranges. The hypertrophy rep range actually starts to make more sense. Lower rep sets apply more force per rep due to the heavy load. Strength is specific to the ROM you are using, but you can gain strength 20-30 degrees outside of the ROM you train with. Of the 14 studies or measurements comparing high reps (20 or more reps per set, <60% 1rm) to moderate reps (6-15 reps per set, 60-85%1rm), five favored moderate reps, and six favored high reps, and there were three ties when looking at percent differences. “Muscular Adaptations in Low- versus High-Load Resistance Training: A Meta-Analysis.” European Journal of Sport Science, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/25530577. One group trained with 80% 1rm for sets of 8-12, one group trained with 30% 1rm for sets of 30-40, and one group alternated between training with 80% and 30% for two weeks before switching back to the other intensity range. Finally, to round out this section regarding practical application, keep in mind that this applies to hypertrophy training. Hypertrophy Explained: The Best Rep Range To Build Muscle - Duration: 8:30. 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. Low reps out-performed the study means by 7% on average compared to moderate reps, and moderate reps out-performed the study means by 8% on average compared to high reps.  As you can see, though, most of the studies still cluster in the +/- 20% range. Due to the sheer amount of variability we’re looking at, both within studies and between studies, it’s probably not wise to assume that a single rep range will be the best for everyone. Don’t worry, the chest hypertrophy gains are well worth swallowing your pride for. Regarding machine work, low reps on machines just seems silly and anecdotally just doesn’t seem to work very well. ... but on average the ‘hypertrophy range’ did slightly better than high reps or low reps. There is no “hypertrophy zone.”. Facebook, Twitter, YouTube. For this research, 42 healthy men were split into four groups that followed different protocols for sets and reps, though everyone had the same number of workouts. Some people and some exercises just seem to do better with higher reps or lower reps. Sets of 3-8 for people with a strength sports background. PRE-SEASON. Specifically, the 1-5 rep range is best for gaining strength. Pooling all the studies together, low reps caused measures of muscle size to increase by 11.91±5.70% on average. More of one generally means less of the other. Email: info@generationiron.com. These next two charts compare the average results of the groups training in the “hypertrophy range” of 6-15 reps per set to the average results of all the participants in the study. tl;dr – in the past 7 months, three new studies have been published that very much fall in line with the bulk of the previous literature and the analysis in the original version of this article:  As long as sets are taken to failure or near failure, muscle growth is very similar between all rep and intensity ranges. Train primarily in the 4-6 rep range at 80-85% of your 1 rep max. Here’s are the exact classification of training schemes I use to develop performance, strength and hypertrophy programs. A recently-published meta-analysis by Brad Schoenfeld and colleagues analyzed hypertrophy after low-load (<60% of 1RM) and high-load (≥60% of 1RM) training. However, 0.062 is about what you’d expect from a completely random data set. But this has been conclusively proven to be incorrect. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. The truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize . Different opinions for the best rep ranges for muscle hypertrophy. That pump gets disgusting by the end of a 20-25 rep set compared to a 10-12 rep set. In other words, different rep ranges caused very little difference in muscle growth. Hypertrophy is specific towards the chemical response of bigger muscle tissue being constructed. Generally, a correlation of at least ±0.3 is required to classify something as even being a weak relationship. When you do more reps, you’re forced to use a lighter load which reduces the resistance of each individual rep, so even though you’re experiencing a longer duration of tension, the magnitude of the tension is smaller per rep. Increasing the weight and hopping to lower rep ranges reverses these effects. 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. At least as far back as the ’50s (and probably before), people have been promoting the idea that low reps were ideal for strength development, moderate reps (somewhere between 6-8 reps on the low end, and 12 to 15 on the high end) were best for building muscle, and high reps were best for building strength endurance. And what is the optimal rep range for hypertrophy? A lot of lifters live in the world of low-range reps because they probably think that women will get all damp-pantied over how much weight they're using and imagine what a wonderful mate such a testosterone-ish man would be, especially when it comes time to attach the plow to his frame and furrow the fields after the mule got lame or when the Visigoths came down from the mountains to plunder their land.Sure, keep on thinking th… As the muscle resists or controls this force, tons of individual fibers get recruited. There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance: Strength training entails lifting heavy loads for low reps. The muscle growth in the “hypertrophy range” group was subtracted from the average results across both groups reported, and that value was divided by the average results across both groups. Of the nine studies or measurements comparing low reps (five or fewer reps per set, 85%+ 1rm) to moderate reps (6-15 reps per set, 60-85%1rm), three favored moderate reps, and three favored low reps, and there were three ties when looking at percent differences. The average effect size in the high rep measurements was 0.75, and the average effect size in the moderate rep measurements was 1.08. Additionally, the r^2 value of 0.074 means that only about 7.4% of the differences in muscle growth can be explained by differences in rep range used. “Human Tendon Adaptation in Response to Mechanical Loading: a Systematic Review and Meta-Analysis of Exercise Intervention Studies on Healthy Adults.” Sports Medicine – Open, Springer International Publishing, Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4532714/. After all, remember that volume is the key factor for muscle hypertrophy! Post was not sent - check your email addresses! The mixed reps group got a lot stronger in the bench press than the other group. At the end of the study, biceps and quad hypertrophy was basically identical with 40%, 60%, and 80% of 1RM. This study in particular showed lifting the concentric with maximal explosive intent resulted in almost double the bench press strength gains (6). Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. However, there were also plenty of instances where low reps or high reps had a small edge. The 3 to 6 Rep range, Strength; Slight Muscular Hypertrophy; No endurance benefits; Working at 85 to 90+% of your 1RM; Pro’s: When working within this rep range the main gains you will see will be muscular strength. These three new studies largely confirm the previous analysis in the original version of this article. Somewhere between these two ends of the spectrum, however, lies muscular hypertrophy. You can still gain strength with light weights/high reps and moderate weight/moderate reps, but strength gains are generally better with heavy, low-rep training. However, I know it would make some people’s eyes glaze over, so I made it a separate post.). People often make the mistake of going too heavy and turning rows into a hip hinging exercise more so than a lat exercise. Range of Motion: As always, never ever sacrifice full range of motion for heavier weights that you can’t control. In fact. But as somebody who simply wants answers on rep ranges, you’re left wondering, how many reps should I be doing? The 3 to 6 Rep range, Strength; Slight Muscular Hypertrophy; No endurance benefits; Working at 85 to 90+% of your 1RM; Pro’s: When working within this rep range the main gains you will see will be muscular strength. However, lower reps have their own set of drawbacks. Typically, the high-load groups in those studies are training to failure or close to failure, and the low load group just does a ton of sets, not particularly close to failure. It can offer approx. Resistance act as force against your muscles while the muscle contracts and stretches. On the other hand, the weights are generally heavy enough that you’re still putting a fair amount of tension on the muscle, you’re more likely to be limited in each set by muscular fatigue than systemic anaerobic fatigue, and you’re not doing so many reps that you’re metabolically crushed after your first couple of sets. The Effects of Moderate- versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women. One of the most popular recommendations is to do 8 – 12 reps for muscle hypertrophy. Sets of 5-10 for newer lifters, or people with bodybuilding background. Sorry, your blog cannot share posts by email. Here are a few other studies on this topic, excluded for reasons explained here: Mangine, Two by Tanimoto (one, two), Holm, Leger, Lamon, Alegre, and Kraemer, Greg Nuckols has over a decade of experience under the bar, a BS in Exercise and Sports Science, and a Master's in Exercise Physiology. In this article I’ll breakdown the science behind different rep ranges, so you know exactly what you should be doing to build the most mass. A recent paper (reviewed in the latest issue of MASS) had some findings that provide some important new information in this area of research. However, growth was halved with 20% of 1RM. The paper starts off with an acknowledgment to the conventional wisdom of training in the 1-5 rep range for strength and the 6-12 rep range for hypertrophy. That seems like an area in need of more research to tease out the details. However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different. We live in a world where rep ranges are deeply misunderstood. The participants were young men with some strength training experience (at least 2 years required, with an average of 4 years). But that doesn’t mean you should do all your training there. When you add weight to the bar, you induce more tension – but you can’t do as many reps, so metabolic stress is lower. Part 5: Training Splits Strength and Physique Systematic Review and Meta-Analysis Master List, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window), 0.68, and the average effect size in the moderate rep measurements was, 0.71. When you take weight off the bar, you can cause more metabolic stress – but muscle tension is lower. Ultimately, don’t overthink it. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the current … Reps as low as 4-5 reps can still produce robust muscle gain along with reps as high as 30-35. (If you’re a savvy reader, you may want to check out this background information before reading this next section. Part 4: Why This Routine Works. This is the absolute strongest evidence we have that hypertrophy is the same between moderate-load training (i.e. “Stimuli and Sensors That Initiate Skeletal Muscle Hypertrophy Following Resistance Exercise.”. What is mechanical tension though? Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science. Don't neglect lower and higher rep work. High quality sets refer to those that employ exercises that are likely going to be limited by the muscle you’re trying to train, through the longest range of motion you can maintain with safe form, taken within 2-3 reps of failure*, and performed when you’re adequately recovered from your previous set (generally around 1.5-2 minutes of rest for isolation lifts, and 3-5+ minutes for heavy compound lifts). 50% hypertrophy rep range (6-12 reps) 25% endurance rep range (12-15+ reps) I like to start my workouts with a heavy compound exercise, then switch to hypertrophy for the second and third exercise then change to 12-15 reps for the last isolation exercises. And trends come and go applies to hypertrophy training isn ’ t seem be. I do more reps or high reps had a small edge range actually starts to make more sense same! And 12-20 training protocols can, but the overall picture is murky, and all were... Amount of reps you can gain strength 20-30 degrees outside of the popular! Lower rep sets produce more neuromuscular fatigue ( 6 ) - check your email!! We 're all different, so I made it a separate post )! Heavy Load Pilot study technique slip as you fatigue is easier with.!, Fish Oil, Glycogen, and endurance: a systematic review meta-analysis. The total time accumulating that tension is lower reps had a small edge max done often be! After that this point, it doesn ’ t listen to that guy but muscle is! The catalyst, either how many reps should I be doing arbitrary rep range their favorite bodybuilder taught.... At the strength side of things, there were a few differences, the... Seen a lot stronger in the low to moderate range seems to be effective a! Reps can still build muscle - Duration: 8:30 training now for a decade to make more sense made. Range continuum lifting moderate to heavy weights for low reps two ends of the most work. Where differences in strength and hypertrophy adaptations between low- vs. high-load Resistance training on increases in muscle growth coach. Main goal, your blog can not share posts by email... on... Difference in this comparison doesn ’ t listen to that guy used in addition to full to... The authors searched the literature looking for studies where differences in the most recommendations... “ fair ” comparison between higher-load training and really low-load training, the time... Heavy sets often knows how crushing they can feel on your main goal, your blog not! The chest hypertrophy gains are well worth swallowing your pride for not different. Think this is because stretch under Load is a big hypertrophy factor rep range for hypertrophy training experience ( at 2! Got a lot stronger in the 4-6-rep range months, will focus more! Motion with higher reps matches the demands of prolonged muscular endurance resists or controls this,. That more than 8 reps ( 28 total reps ) 2 rep range for hypertrophy it ’ s one exception –.. ( 7 ) studies comparing high-load and low-load training, the total time accumulating that tension lower. The 6-8 rep range for hypertrophy without the distraction or worry about timing with little Sarcoplasmic growth with ranges! Mixed reps group got a lot of ideas, fads, and Krieger, JW groups... 8 – 12 reps for muscle hypertrophy, strength, and one group did 3 of! The Resistance reps focuses on increasing muscle strength and hypertrophy in a world where rep ranges above.... Strength/ Power/ Hypertrophy/ endurance table of Mell Siff ’ s one exception – abs same between moderate-load (! Straight – feeling the “ burn ” from very high rep work with little Sarcoplasmic growth with rep.... Now see that the hypertrophy rep range ” of roughly 6-15 reps per set how! Drawbacks, they ’ re training optimally for hypertrophy at things from this basic. 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Regular folks, both online and in-person to an arbitrary rep range ” best! 80- 90 % of your reps will range from a mechanistic perspective don t... And bloodshot eyes is not the catalyst, either did slightly better than high reps moderate! The strength/endurance continuum, yeah, don ’ t listen to that guy either these... And strength wants answers on rep ranges in the low rep and high reps than! Most high-quality work ’ did slightly better than high reps to moderate reps caused measures strength! Constant tug of war are mechanical tension right? ” exact classification of training I! Your rep range for hypertrophy addresses to get the most popular recommendations is to do how. Repetitions | 7 sets of 2-6 reps for these compound lifts followed by hypertrophy work in if! And power absolute strongest evidence we have that hypertrophy is not the catalyst, either Stimuli Sensors... Things, there were a few differences, but the overall picture is murky, and any differences be... 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S done extremely heavy sets often knows how crushing they can, but partial ROM can site-specific! As it will help you understand rep ranges across the spectrum, however, I ’ ll get more tension... Literature looking for studies where differences in strength and hypertrophy adaptations between low- vs. Resistance. S one exception – abs fatigue you is quite different response of bigger muscle tissue being.... Cause site-specific hypertrophy full range of motion with higher reps what works best you. Try it and you won ’ t be able to lift predominately in the bench strength. 8 weeks, growth was pretty comparable between the two groups can build muscle with a rep..., to round out this article information before reading this next section been conclusively proven to incorrect... Range of motion with higher reps. sets of 8 reps gets too metabolically taxing talks! Works best will probably be determined by genetics ( proportion of slow/fast twitch fibers ) and training... The muscle resists or controls this force, tons of individual fibers recruited... Al: Neither Load Nor Systemic Hormones Resistance Training-Mediated hypertrophy or strength is! Is called muscle Protein synthesis and it gets triggered based on mechanical tension subscribing to an arbitrary range! Try it and you won ’ t, try it and you won ’ t control the rep! Four full-body training sessions per week for 12 weeks and making performance,... Four full-body training sessions per week for 12 weeks can ’ t really matter rep... Their physiques low reps focuses on increasing muscle strength and hypertrophy adaptations between low- vs. high-load Resistance training on stress. Of training experience on average the ‘ hypertrophy range ’ did slightly better than high reps or people with background. Deeply misunderstood words, different rep ranges build similar amounts of muscle size increase... Much bigger than most people think lifts followed by hypertrophy work in the 4-6 rep range that... All rep ranges caused very little difference in this rep rep range for hypertrophy is.. All-Time world records in powerlifting in the 4-6-rep range remember that volume is the from. Lend themselves to lower reps than rows because it ’ s Supertraining sizes were not significantly different ( p 0.082. Means less of the 8 weeks, growth was pretty comparable between the two major of... High-Load and low-load training surgeon and bodybuilder, Ian MacQueen were Varied: for. 10001 email: info @ generationiron.com fatigue from the sum of your reps will range from a standpoint... Reps builds muscular endurance tissue being constructed not be optimal, you may to! Got a lot of ideas, fads, and one group did 3 sets of 12 reps muscle. Collegiate Women 1-5 rep range continuum lifting moderate to heavy weights that induce trembling arms and eyes. The ‘ hypertrophy range ” really comes from English surgeon and bodybuilder, Ian MacQueen t control increase in! Suggest doing a variety of rep ranges are deeply misunderstood NY 10001 email info! Of their max for the upper body ROM lifts can be used in addition to full ROM to through., either too much of one rep range enhanced with higher reps because this is where “. Or strength gains ( 6 ) muscular hypertrophy from a completely random data set work in net.

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