The best rep range for muscle growth isn’t what you probably think it is. Let’s talk more about it.
The most common rep range for general fitness and muscle development is typically between 8 to 12 repetitions per set. Usually three sets as well. This range is often recommended for individuals of any background. The 8-12 rep range allows for a balance between lifting moderate weights for an extended duration, creating metabolic stress, and providing stimulus for muscle growth.
However, if you are doing 3 sets of 8-12 reps for most, or all, of your exercises when you hit the gym, you should know that this is probably not the best rep range for muscle growth for you. The information used for this article was based on a video shared by House of Hypertrophy. See it all below.
In this article, we delve into a fairly recent study that brings exciting findings about the optimal rep range for building muscle. Contrary to the long-held belief in the 8 to 12 rep range, recent studies suggest a broader range of reps, approximately between 6 and 35, can yield similar muscle growth when performed close to failure. However, this recent study goes even further, providing insights into individual responses and the potential delay of growth plateaus when changing rep ranges.
Related: Is 3 Sets of 12 Reps Killing Your Muscle Gains?
Source: Scott Webb / PexelsThe Best Rep Range for Muscle Growth Isn’t What You Think
To unravel the mysteries of muscle hypertrophy, researchers recruited 24 previously untrained women for a 24-week training program. The participants engaged in exercises like leg press, leg extension, leg curl, and calf raise, with each session consisting of three sets. The study aimed to compare the effects of training to voluntary failure in the 8-12 rep range for the first 12 weeks and then switching to the 27-31 rep range for the next 12 weeks, and vice versa.
Key Findings:
On average, the study aligned with previous research, showing comparable muscle growth between the 8-12 and 27-31 rep ranges. However, individual responses painted a more intriguing picture. Some participants experienced significant differences in muscle growth, with examples of individuals decreasing soft tissue mass with one rep range but increasing it with another.
Implications for Training:
These findings challenge the conventional wisdom that everyone responds similarly to a specific rep range. Instead, they suggest that some individuals may benefit more from higher or lower rep ranges. This information is crucial for those who have been following a specific rep range without seeing desired hypertrophy results.
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Limitations and Considerations:
The study had some limitations, including the potential influence of training time on muscle growth and the use of voluntary failure as a measure. Additionally, the subjects were previously untrained women with a specific age range and BMI, which may limit the generalization of results.
Source: Andrea Piacquadio / PexelsPractical Applications:
Despite the limitations, the study offers valuable insights into the variability of individual responses to different rep ranges. It encourages individuals to consider experimenting with various rep ranges in their training programs, especially if they are not satisfied with their current results.
It’s important to note that the “ideal” rep range can vary based on individual goals, fitness levels, and specific training objectives. Different rep ranges, such as lower repetitions for strength or higher repetitions for endurance, can be incorporated into a well-rounded fitness program. Customizing your rep range based on your specific goals and preferences is key to designing an effective and enjoyable workout routine.
In conclusion, we invite fitness enthusiasts to rethink the one-size-fits-all approach to rep ranges. The recent study provides compelling evidence that individual differences play a significant role in muscle growth responses to different rep ranges.
Embracing this knowledge, individuals can tailor their training programs to better suit their unique physiological responses, ultimately optimizing muscle hypertrophy. Remember, the journey to muscle growth is not a linear path but a dynamic exploration of what works best for your body.
For more information and a deeper dive analysis into what is the best rep range for muscle growth, you can watch the video below.
References and studies used in the video:
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What is Hypertrophy?
Hypertrophy is a term used in biology to describe an increase in the size of an organ or tissue due to an increase in the size of its cells. In the context of muscle tissue, hypertrophy refers to an increase in the size of skeletal muscle fibres, which can occur as a result of exercise or other forms of physical activity.
There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Sarcoplasmic hypertrophy involves an increase in the amount of fluid and energy-storing substances within muscle cells, while myofibrillar hypertrophy involves an increase in the size and number of myofibrils, the contractile units of muscle cells.
Both types of hypertrophy can lead to an increase in muscle size and strength, but myofibrillar hypertrophy is generally considered to be more beneficial for athletic performance.
What are Reps and Sets?
Reps and sets are two basic terms used in strength training to describe different aspects of a workout.
Reps, short for repetitions, refer to the number of times you perform a particular exercise or movement. For example, if you perform 10 bicep curls in a row, you have completed 10 repetitions, or 10 reps, of that exercise.
Source: Pikx By Panther on PexelsSets, on the other hand, refer to a group of repetitions. For example, if you do 3 sets of 10 bicep curls, that means you perform 10 reps of bicep curls, rest for a short period of time, and then repeat that same sequence for a total of 3 times. So in total, you will have performed 30 reps of bicep curls.
Reps and sets are often combined in different ways to create a workout routine that targets specific muscles and achieves specific goals. The number of reps and sets you do, as well as the amount of weight you use, will depend on your individual fitness goals and current fitness level.
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Image Sources
- Leg-Press-Machine: Scott Webb / Pexels
- Dumbbel bicep curl: Andrea Piacquadio / Pexels
- Shredded Man: Pikx By Panther on Pexels