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 ?
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03-15-2012, 05:15 AM #1
Optimal rep range for Hypertrophy ?
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03-15-2012, 05:35 AM #2
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03-15-2012, 05:48 AM #3
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179271
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.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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03-15-2012, 07:30 AM #4
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03-15-2012, 07:52 AM #5
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03-15-2012, 07:53 AM #6
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03-15-2012, 07:59 AM #7
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.
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03-15-2012, 08:05 AM #8
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.
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03-15-2012, 08:19 AM #9
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.
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03-15-2012, 08:26 AM #10
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03-15-2012, 09:25 AM #11
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.
"I know that I am intelligent, because I know that I know nothing." -Socrates
Everything I post is my opinion based on a relatively respectable education and a good amount of time in the weight room. If we disagree, so be it, let's have some intelligent debate.
I rep back.
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03-15-2012, 09:56 AM #12
-.- 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.
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03-15-2012, 10:09 AM #13
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03-15-2012, 10:09 AM #14No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-15-2012, 02:08 PM #15
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03-15-2012, 02:09 PM #16
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03-15-2012, 02:15 PM #17
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179271
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.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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03-15-2012, 02:31 PM #18
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03-15-2012, 03:03 PM #19
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.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-15-2012, 03:05 PM #20
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07-04-2015, 09:56 AM #21
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07-04-2015, 10:06 AM #22
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07-04-2015, 10:56 AM #23
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