Best Rep Range to Build Muscle Faster According to the National Academy of Sports Medicine, the best rep range to build muscle faster is 6-12 reps. This makes sense if you think that above 12 reps makes the weight feel less challenging, and when you do less than 6 reps you don’t fee...
What is the Best Rep Range for Muscle Strength and Size? Dating back to my early years as a personal trainer in the mid-90’s, I began to become intrigued by the concept of “loading zones” whereby different rep ranges purportedly could bring about differential effects on muscular adaptation...
If muscle growth is your main objective, then be sure that a good deal of your workouts are done using reps in the sweet spot for muscle growth—8-12 reps. That being said, you don't want to ALWAYS train in the 8-12 rep range. Sticking with a rep range for too long will only l...
The six to eight-rep range is perfect for maintaining the ideal TUT formuscle growthwithout being too easy or too difficult to keep your form and complete the exercise. The best number of sets to induce hypertrophy is three to six. However, it’s important to listen to your body. If you...
So the ideal rep range here is 8-12 reps. As a nice bonus this is probably the rep range where most muscular hypertrophy/growth is stimulated for reasons I outline in this article, “how many reps per set for muscle growth‘. So this fits nicely into theTHTpicture 🙂 ...
So, what’s the answer to the rep range debate? Unfortunately, following a program that uses all of these rep ranges won’t be enough to build muscle. Muscles only grow if they’re put under stress they haven’t felt before. Training to failure is the best method for putting the muscle...
It contains key muscle-hypertrophic triggers like the myotatic reflex, full-range fiber recruitment and continuous tension to jolt a new round of growth as well as all the key changes I made. You can use either my every-other-day-split version or the new three-way split so you train ...
The Case For High Reps By now, it's probably ingrained in you that you need to perform high reps per set (I'm looking at you, bodybuilders). Let me clarify that I define high reps to dawdle in the 8-12 rep range but could be as low as 6 reps per set. ...
constant heavy lifting), training with strict form in rep ranges in the range 20-30 to failure will nicely shock your muscles and make for a nice workout variety. And as we all know, workout variety and training periodization is essential for performance progress and continued muscle growth13...
The one month I trained with X Reps was the most exciting time I’ve had in the gym in 10 years. I haven’t been this psyched about working out since I pieced together full-range Positions-of-Flexion training in the ’80s. I don’t remember ever experiencing gains this fast, even in...