The Best Rep Ranges For Muscle Growth...
Dr. Chris Spearman
High Performance Coach ?? Speaker | Mentor | Chief Executive Officer at Apollo? LinkedIn Accelerator
What’s the best rep range for muscle growth?
It’s an old motion that different rep ranges have magic effects on the body, and can only by used when aiming for that specific goal, such as:
-1-5 reps is pure strength
-8-15 reps is pure hypertrophy
-20+ reps is pure muscular endurance.
It’s good that we have science to help us from all this so called ‘bro-science’.
In actual fact when volume is matched and similar effort is produced then rep ranges between 3-30 can be just as effective in building muscle.
To get the best hypertrophy response from any rep range you need to take each set close to muscular failure (within 1-3 reps of failure) so even if you use lighter weights and higher reps you must still take the sets close to muscular failure.
In summary you can use almost any rep range to create hypertrophy as long as all sets are taken close to muscular failure and volume is matched. Find the rep range or rep ranges you enjoy most and train hard and you’ll make progress.
Reference:
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low-vs. high-load resistance training: a systematic review and meta-analysis. The Journal of Strength & Conditioning Research, 31(12), 3508-3523.
Chris
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