Optimal rep range for Hypertrophy ?

[GeorgeLaw]

I was just wondering which is the best rep/set ranges to cause muscle hypetrophy, I have done a little research and it seems that the best rep range is considered to be at 8-12.

So what do you think ? Is it also possible to provide me with a link for some articles to read regarding this ?

[XADO]

My friend....now I am growing with rep ranges from 6-8 ....though the consecrated rep range is between 8-12 .....

Go figure...

Choose your rep range based on what works best for your body .

[chazzy1864]

Every BBer is different. You'd be amazed at how different they all train. Some believe in low reps, others in high reps. Some focus on low volume, others on high volume. Some do HITish style. They are just as varied as you'd find users on here if you asked everyone what their preferred rep range is.


You are an individual and thru trial and error and experience, you'll find what rep range you enjoy and/or your body responds best to.

Generally 1-5 reps is strength.
8-12 reps is hypertrophy
15+ is endurance

The closer to one side of the range emphasizes that goal more. Also don't think just because you have 4 reps you won't grow at all, just you will grow less than 6 or 8 reps, etc etc. This isn't exact, just rule of thumb.

[Benhouse89]

^chazzy sums it all up really well.

[graffiti36]

i usually aim for 6-8 reps with heavy weight
Less lactic acid build up-> "easier" workout ( not feeling so lightheaded or like you are about to throw up)
Overall, go for the one you are comfortable with

[Engineer_Guy]

i usually aim for 6-8 reps with heavy weight
Less lactic acid build up-> "easier" workout ( not feeling so lightheaded or like you are about to throw up)
Overall, go for the one you are comfortable with

You aren't using enough intensity then. There shouldn't be anything "easier" about using that rep range versus say 8-12.

[Engineer_Guy]

I was just wondering which is the best rep/set ranges to cause muscle hypetrophy, I have done a little research and it seems that the best rep range is considered to be at 8-12.

So what do you think ? Is it also possible to provide me with a link for some articles to read regarding this ?

Now that you've seen that, I will tell you that it will make little difference what rep range you chose between the ranges of 5-12. All those rep ranges will train you in strength and hypertrophy if you stay consistent and progress.

You can always take advantage of periodization and switch up rep ranges every few months. Then you don't even have to worry about this whole mess.

[Retoaded]

Do the rep range that you like and enjoy and that will therefore keep you committed and training. as long as its not ridiculous of course. For instance, I just don't like doing sets of 12 unless its cables or some isolation movement....I like doing 5-8 with heavy weight...so thats what I do and it works because I DO it.

[CertifiedMuscle]

The rep-range that works best will probably be determined by genetics (proportion of slow/fast twitch fibers) and your tempo. Someone lifting in the 5-8 rep-range with a slow tempo is subjecting their muscles to roughly the same time-under-tension as lifting in the 12-15 rep-range at a faster tempo. However the difference is in the load the muscles are carrying. That is why it's best to use all rep-ranges, but focus on the one that works best for you.

[graffiti36]

You aren't using enough intensity then. There shouldn't be anything "easier" about using that rep range versus say 8-12.

there are actually very different feelings you get from 15 reps vs 6 reps
they involve different metabolism.

[ironrat42]

engineer guy is correct, there seems to be this "myth", I put it in quotations because it isn't exactly a myth, there is a lot too it, that only 1-5 reps is for strength. This is a long discussion. However, I will just say that you can gain strength for your entire weight lifting career never lifting below 8 reps. Engineer guy is again correct claiming that 6-8 reps should not be inherently easier than 8-12, you need to increase your intensity or the weight you are lifting.

[graffiti36]

-.- i dont see how saying easy in "" leads to so much talk.
If anyone has tried different approaches in rep range i think they will understand that going for 15-20 is builds up more lactic acid and leads to a bad disposition during workout , while 6-8 reps leaves you tired but not like your about to pass out...
This is what i meant by "easier"

Also, good chart you got there. saving it.

[Engineer_Guy]

-.- i dont see how saying easy in "" leads to so much talk.
If anyone has tried different approaches in rep range i think they will understand that going for 15-20 is builds up more lactic acid and leads to a bad disposition during workout , while 6-8 reps leaves you tired but not like your about to pass out...
This is what i meant by "easier"

Also, good chart you got there. saving it.

What you meant was doing 15-20 reps is pain over a longer period of time.

[ironwill2008]

I was just wondering which is the best rep/set ranges to cause muscle hypetrophy..

Somewhere between 2 and 20.

Here's another monkey wrench into the machinery of absolute answers; whatever rep range is optimal for one of your body parts isn't likely to be best for others, and vice-versa. IOW, you're going to need to do a lot of experimenting.

[GeorgeLaw]

Thanks a lot for the replies guys, it seems that I will have to experiment on my rep range and see what it works for me. Regaldess is there any book that you reccomend me to study regarding excersise techniques/nutrition ? [That is free or downloadable]

[midcoastking33]

Also depends on the muscle group

[chazzy1864]

Thanks a lot for the replies guys, it seems that I will have to experiment on my rep range and see what it works for me. Regaldess is there any book that you reccomend me to study regarding excersise techniques/nutrition ? [That is free or downloadable]

Go to the nutrition section and read their stickies for nutrition info. It is on point.

For exercises, there is a plethora of videos and instruction out there, but the quality of it varies greatly from source to source. :-/

There is a few stickies in this section about various exercises. If you ask about particular exercises, I'm sure people can help guide you to some reputable sources.

[GrapplerPower]

engineer guy is correct, there seems to be this "myth", I put it in quotations because it isn't exactly a myth, there is a lot too it, that only 1-5 reps is for strength. This is a long discussion. However, I will just say that you can gain strength for your entire weight lifting career never lifting below 8 reps. Engineer guy is again correct claiming that 6-8 reps should not be inherently easier than 8-12, you need to increase your intensity or the weight you are lifting.

Agree with this. However, you need to know that 1-5 reps primarily builds strength. And if that is your main goal then use that rep range. But like was said doing reps over 8 will also build strength, but you won't get the most bang for your buck...

[ironwill2008]

Regaldess is there any book that you reccomend me to study regarding excersise techniques/nutrition ? [That is free or downloadable]

Along with Chazzy's suggestions, as far as nutrition, go here:
*Alan Aragon blog link: http://www.alanaragon.com/Home.html


and here:
*Lyle McDonald site: http://www.bodyrecomposition.com/




You'll get your best exercise knowledge in the gym.

[DJAuto]

Take it loosely. It's an adapted version of the chart posted above (based upon a debate we had on this forum a few years ago).

[Josh7000]

Somewhere between 2 and 20.

Here's another monkey wrench into the machinery of absolute answers; whatever rep range is optimal for one of your body parts isn't likely to be best for others, and vice-versa. IOW, you're going to need to do a lot of experimenting.

Would you say the best rep range is the one you feel the best contraction in?

[lee__d]

On top of what Chazzy posted, if you want in depth, evidence based look at this, watch the whole series.

[Tommy W.]

Multiple rep ranges, always. It's like saying what's the best gear to drive my car in?