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...
This rep range is primarily for strength. While it will definitely add mass to your frame as well as cutting fat, there’s one missing piece to this puzzle – time under tension (TUT). It has repeatedly been shown that TUT is necessary for optimal muscle fiber growth. With a less than...
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...
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...
Their theo- ries range from "I think it was the descending set-negative feedback loop-burn sets that stop my muscle growth", to "Aliens have put growth retarding chemicals in my creatine." With that introduction, let us get onto what is the ultimate growth rep, with a little scientific ...
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. ...
Yes, constantly going heavy is a recipe for injuries. I have been a victim of that myself, and it wasn’t until I killed my ego and started to train with higher rep ranges that I really began noticing muscle growth. Training lighter, when done correctly with full range of motion and ...
This is the fastest route to increase your one-rep max, but you shouldn't overdo it. Keep the repetitions within range 1 - 3, and ideally, you should have someone to watch over you (a so-called spotter). There's no pride in setting a new bench press max if the barbell crushes ...