rep range for hypertrophy
And what is the optimal rep range for hypertrophy? They also completed 4-5 reps at 88%-90% of their max for the upper body. Of the 16 calculable effect sizes comparing high to moderate reps, nine favored moderate reps, three favored high reps, and the other four were ties (effect size differences <0.2). Hypertrophy is specific towards the chemical response of bigger muscle tissue being constructed. Train primarily in the 4-6 rep range at 80-85% of your 1 rep max. This one is a little more complicated. This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. The middle rep ranges are also a good general rule of thumb to stick to. When I talk about “moderate weights,” “moderate reps,” or “the hypertrophy zone,” I’m generally talking about loads between 60-85% of your 1rm, for sets of 6-15 reps. The 3 to 6 Rep range, Strength; Slight Muscular Hypertrophy; No endurance benefits; Working at 85 to 90+% of your 1RM; Pro’s: When working within this rep range the main gains you will see will be muscular strength. After adjustments, moderate reps caused a 10.67±8.5% increase. The third by Schoenfeld et. Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. 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 … Conclusion What Does Research Say? In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at … Somewhere between these two ends of the spectrum, however, lies muscular hypertrophy. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. Again, some people wind up with creaky joints if they lift too heavy, too often, and other people are left with crippling soreness when they train with higher reps (especially if they’re not used to them). Both groups did the same number of sets, and all sets were taken to failure. Ever try to do one of those 20 rep max squat challenges? In the context of this article, the vast majority of the studies in this meta compared what I’d consider low vs. moderate loads. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. When you add weight to the bar, you induce more tension – but you can’t do as many reps, so metabolic stress is lower. There’s no direct research on fast concentrics for hypertrophy, but at the very least, you’ll get additional strength gains without compromising hypertrophy (5,16). For some people, heavy sets of 3-5 reps will – for lack of a better term – “burn out their CNS” (that’s a big topic not worth unpacking right now), meaning that after a couple of challenging sets, they just feel fried and the rest of their workout suffers. This is a range that can be good for lifters who adapt better (and get a good muscle pump and soreness) using heavier loads and 5-10 reps per set. And what is the optimal rep range for hypertrophy? He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. The participants here were untrained. So while hypertrophy training isn’t as sensitive to rep ranges as other goals, there are 2 exceptions you should avoid. So, here’s what I’m personally taking away from this: I think instead of asking yourself, “Is this rep range better than this other rep range in some objective physiological sense?” you’re better off asking yourself, “What allows me to get in the most high quality sets during each session and during each week?”. On the other hand, the weights are generally heavy enough that you’re still putting a fair amount of tension on the muscle, you’re more likely to be limited in each set by muscular fatigue than systemic anaerobic fatigue, and you’re not doing so many reps that you’re metabolically crushed after your first couple of sets. Don't neglect lower and higher rep work. When you do more reps, you’re forced to use a lighter load which reduces the resistance of each individual rep, so even though you’re experiencing a longer duration of tension, the magnitude of the tension is smaller per rep. Increasing the weight and hopping to lower rep ranges reverses these effects. However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different. There was a trend toward significance (p = 0.082). More mechanical tension means more muscle protein synthesis. First, we can look at it from a mechanistic perspective. While that's partly true, the problem is in the application of the idea. Chris Bumstead Shares Hilarious Awkward Moment with Big Ramy Backstage at the Olympia, Product Review: Topeakmart Adjustable Dumbbell Weight Set, Product Review: Ample Bulk Canister Meal Replacement Review, Product Review: Kettlebell Kings Powder Coat Kettlebells Set. Sets of 8-15 in general. Of the nine studies or measurements comparing low reps (five or fewer reps per set, 85%+ 1rm) to moderate reps (6-15 reps per set, 60-85%1rm), three favored moderate reps, and three favored low reps, and there were three ties when looking at percent differences. Also, don’t be afraid to drop down in the 2-3 rep range on some compound sets and push to 90% or greater of your 1 rep max. 2 Michael Gonzales. Evan Singleton Does 805 Lbs No Hands Deadlift! So, if you’re doing 15 sets per week of exercises focused on a particular muscle, that would mean getting 9-10 of those sets within your personal “hypertrophy range,” along with 2-3 heavier, lower rep sets and 2-3 lighter, higher rep sets. 134 West 29th Street Suite 902 However, there were also plenty of instances where low reps or high reps had a small edge. One requires less lifting of a heavier weight while the other requires more lifting of a lighter weight. New York, NY 10001 Let’s get one thing straight – feeling the “burn” from very high rep training does not cause growth. Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. Your goal while working in this rep range is to lift a heavy enough weight so that you are failing at, or before the 6 rep mark. However, the total time accumulating that tension is reduced because heavier loads will reduce the amount of reps you can do. Part 4: Why This Routine Works. However, this was strongly influenced by a single study discussed here. 50% hypertrophy rep range (6-12 reps) 25% endurance rep range (12-15+ reps) I like to start my workouts with a heavy compound exercise, then switch to hypertrophy for the second and third exercise then change to 12-15 reps for the last isolation exercises. Generally, a correlation of at least ±0.3 is required to classify something as even being a weak relationship. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […] Optimal Rep Range for Hypertrophy. In this article I’ll breakdown the science behind different rep ranges, so you know exactly what you should be doing to build the most mass. Al: Neither Load Nor Systemic Hormones Resistance Training-Mediated Hypertrophy or Strength Gains is Resistance-Trained Young Men. Effect sizes slightly favored varied loading over constant loading for elbow flexor (biceps and triceps; .72 vs. .57) and triceps (.77 vs. .48) growth. Responses of knee extensor muscles to leg press training of various types in human. When you take weight off the bar, you can cause more metabolic stress – but muscle tension is lower. The participants were young men with some strength training experience (at least 2 years required, with an average of 4 years). Neither Load Nor Systemic Hormones Resistance Training-Mediated Hypertrophy or Strength Gains is Resistance-Trained Young Men, Impact of High Versus Low Fixed Loads and Non-Linear Training Loads on Muscle Hypertrophy, Strength, and Force Development, Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men, Responses of knee extensor muscles to leg. As a compromise between the two goals I've never heard it seriously questioned although I don't believe anyone claims it's best for strength or best for hypertrophy Other people will assent to the idea that you can still grow a bit with low-rep or high-rep training, but that your results will still be notably better if you stick to the “hypertrophy range.” Sure, you may be able to build a little muscle doing heavy sets of 3 or 20+ rep “pump sets,” but you’d grow more if you stayed in the hypertrophy range. These three new studies largely confirm the previous analysis in the original version of this article. This section will last another month. A lot of lifters live in the world of low-range reps because they probably think that women will get all damp-pantied over how much weight they're using and imagine what a wonderful mate such a testosterone-ish man would be, especially when it comes time to attach the plow to his frame and furrow the fields after the mule got lame or when the Visigoths came down from the mountains to plunder their land.Sure, keep on thinking th… You can build muscle with a lower rep range. But that doesn’t mean you should do all your training there. The other 50% can perhaps be split evenly between the heavy (5-10) and light (20-30) rep ranges, as loading range diversity has been shown to be a potential benefit in its own right. There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance: Strength training entails lifting heavy loads for low reps. The “hypertrophy range” of roughly 6-15 reps per set. At this point, though I’m going to wrap things up for this article since this is the end of the stuff 80% of you will probably care about. You’re training optimally for hypertrophy without the distraction or worry about timing. Morton, Robert W., et al. With that in mind, your goal should be to find the rep range for each lift that allows you to get the most high-quality, hard work in. Lower rep sets apply more force per rep due to the heavy load. Looking at things from this very basic perspective, you’d expect training to be effective across a pretty broad range of parameters. Does Concurrent Training Intensity Distribution Matter? “Muscular Adaptations in Low- versus High-Load Resistance Training: A Meta-Analysis.” European Journal of Sport Science, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/25530577. Can you expect more muscle growth training in that range, and if so, just how big are the differences? All sets were taken to failure. For more on fiber type-specific hypertrophy, check out this article. Do 75% of your reps in the 8-12 range with the 25% a mix of 4-6 and 12-20. Calvin Huynh is a strength coach and online trainer working in Southern California. For maximum hypertrophy, focus on hitting these 10 compound exercises every single week and perform at least 5 sets of each. Best Rep Range for Strength. Essentially, I think people have gotten the cause and effect mixed up: It’s not that there’s something magical about the “hypertrophy range” that makes it meaningfully better than other intensity ranges when other training variables are controlled for. Hypertrophy range of 6-15 reps per set can produce better results per unit of time invested than low rep and high rep work. There have been a couple studies using really low loads (15.5% is popular, for some reason), but those studies generally do a pretty bad job equating protocols. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Half of them trained with sets of 8-12 reps for three sessions per week, while half of them trained with sets of 2-4 reps one day, sets of 8-12 one day, and sets of 20-30 one day. At this point, it’s time to take the scientist hat off and put the lifter/coach hat back on. Before adjusting for differences in sets and rest periods, moderate reps in those same studies caused measures of muscle size to increase by 10.63% on average. More reps or more time under tension doesn’t mean more mechanical tension. All three equated volume based on number of sets to failure, and all three found very similar growth across a variety of rep ranges. We're all different, so do what works best for you. So, in the study measuring muscle thickness, the average increase was 13.98%. While I have my bro hat on, cheaty rows are a pretty effective accessory lift for improving your deadlift, but don’t tend to be a great lat builder. What is mechanical tension though? 6 Phil Rzepka. Start there, and experiment to see what lets you get in the most high-quality work. Even so, more practically speaking, we tend to get more muscle … We live in a world where rep ranges are deeply misunderstood. However, I think it’s worth discussing because it adds another layer of analysis and another set of comparisons some readers will be more familiar with. The differences in the net amount of mechanical tension stimulated is the same. On average, looking at both percent differences and effect sizes, the “hypertrophy range” did slightly better than either high reps or low reps. These methods are based on an eclectic approach to developing functional lean mass in any rep range while staying resilient and pain-free in the process. As a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to maximize muscle growth. Classic Hypertrophy Rep Range (6-15) this is probably the most common rep range, most people would normally shoot for the middle and do about 10 reps-ish. In other words, different rep ranges caused very little difference in muscle growth. Let's look at this question both scientifically and practically. Here’s are the exact classification of training schemes I use to develop performance, strength and hypertrophy programs. Strength is specific to the ROM you are using, but you can gain strength 20-30 degrees outside of the ROM you train with. Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. And any rep range even includes cardiovascular activities. Some coaches and trainers contend that ten reps are the magic number, while others believe a range of 8-12 is more accurate 8:30. Responses of Knee Extensor Muscles to Leg Press Training of Various Types in Humans, Optimization of training: development of a new partial load mode of strength training. By increasing the load, each rep is more difficult and stimulates a greater magnitude of tension. This lets us know that, while the “hypertrophy rep range” is way bigger than most people realize, there probably is a bottom end. Rep Range for Hypertrophy. I would not be surprised if you had to use dumbbells each representing about 5% of your best 1-rep max bench press for the flies on this specific routine! All in all the combination the varied and properly ordered exercise selection, the varied rep ranges, and the short rest periods between exercises (as is typical for trisets) make this a brutally effective chest hypertrophy routine! Conversely, you can build absolute muscular endurance (how many times you can move a set load, regardless of your 1rm) with low rep and moderate rep training, but you can build a lot more with high rep training, and high rep training is generally the only way to improve relative muscular endurance (how many times you can lift a certain percentage of your 1rm). The preseason, which lasts between 3-5 months, will focus even more on strength and power. When I talk about “light weights” or “high reps,” I’m generally talking about loads less than 60% of your 1rm, for sets of 15 reps or more. At the end of the 8 weeks, growth was pretty comparable between the two groups. It’s interesting that Schoenfeld’s study found a slight benefit for changing loading zones, while Fink’s found that changing loading zones had essentially no effect (in fact, the group that changed loading zones got slightly worse results than the two groups that trained with either sets of 8-12 or sets of 30-40 consistently – the difference was nowhere close to significance). Sets of 8-15 in general. People often make the mistake of going too heavy and turning rows into a hip hinging exercise more so than a lat exercise. If you don’t, try it and you won’t be able to lift much after that. But as somebody who simply wants answers on rep ranges, you’re left wondering, how many reps should I be doing? This is the fatigue from the sum of your nervous system and your local muscle. That pump gets disgusting by the end of a 20-25 rep set compared to a 10-12 rep set. It's important to use rep ranges across the spectrum. However, on the whole, the advantage you get from working in the hypertrophy range isn’t nearly as big as people seem to think; maybe a ~10-15% advantage per unit of effort invested at most. In that time, I’ve seen a lot of ideas, fads, and trends come and go. Facebook, Twitter, YouTube. Of the 13 calculable effect sizes comparing low to moderate reps, three favored moderate reps, two favored low reps, and the other eight were ties (effect size differences <0.2). The rep-range that works best will probably be determined by genetics (proportion of slow/fast twitch fibers) and your tempo. With weights that are too heavy, balance can become problematic, so you waste a lot of energy just controlling the weight instead of training the muscles you’re trying to train. High Load:Low Repetitions | 7 sets of 4 reps (28 total reps) 2. This type of hypertrophy is best accomplished by training with lower reps that are 80- 90% of a 1RM. Indeed, strength is enhanced with lower reps and endurance is enhanced with higher reps because this is more specific towards those adaptations. It’s that simply being able to do more hard training tends to produce better results, and most people tend to be able to do the most hard training when they do the majority of their work in that intensity range. Crossfit competitions are a good example of this. Before adjusting for differences in sets and rest periods, moderate reps in those same studies caused measures of muscle size to increase by 12.00% on average. So, just to define terms before we get underway: Let’s ask ourselves the million-dollar question before diving in: What the heck makes a muscle grow in the first place? Crunches and sit-ups, if unweighted, often naturally fall in the 20-30 rep range. Bohm, Sebastian, et al. We have a lot of evidence showing similar per-set hypertrophy with loads ranging from 30% to ~85% of 1RM, but dipping down to 20% may just be too low to create adequate muscle tension to maximize growth. Typically, the high-load groups in those studies are training to failure or close to failure, and the low load group just does a ton of sets, not particularly close to failure. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. “So If I do more reps, I’ll get more mechanical tension right?”. Finally, keep in mind that this sort of aerial-view analysis is looking at the averages of the average results of a bunch of different studies. Effects of Drop Sets with Resistance Training on Increases in Muscle CSA, Strength, and Endurance: A Pilot Study. The Rep Range Continuum Lifting moderate to heavy weights for 6-12 reps is optimal rep range for hypertrophy. Is there a hypertrophy range of 6-15 reps per set that will net you more muscle growth? “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.” Journal of Sports Science & Medicine, Uludag University, 1 Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27928218. Using adjusted values, there were a few differences, but they were pretty small. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. Control Group To accurately gauge each group’s starting intensities for their sets, rese… Additionally, people tend to start compromising range of motion with higher reps. Sets of 5-10 tend to work best here. Generation Iron Brands LLC However, this was strongly influenced by a, Protein, Fish Oil, Glycogen, and What Limits Muscle Growth. Finally, to round out this section regarding practical application, keep in mind that this applies to hypertrophy training. Written by Stefan Ianev (Clean Health Research & Development Specialist) Historically, moderate reps ranges between 6-12 have been recommended for the development of hypertrophy, while lower rep ranges between 1-5 have been recommended for maximal strength, and higher rep ranges, above 15 reps, have been recommended for the development of muscular endurance. When comparing high reps to moderate reps, the correlation is effectively nonexistent as well: r = -0.27. Maximizing hard sets within a session is also why stopping 2-3 reps shy of failure – especially on heavy compound lifts – is generally a good idea; a set to failure generally takes more out of you than a set stopped a bit earlier and limits how much more quality work you can handle. What is interesting, however, is that somewhere in the 8-12 rep range still appears optimal for inducing muscular hypertrophy because it strikes a … The same studies referenced above showed that lower rep ranges was consistently better for increasing strength compared to higher reps [1, 2]. 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At least as far back as the ’50s (and probably before), people have been promoting the idea that low reps were ideal for strength development, moderate reps (somewhere between 6-8 reps on the low end, and 12 to 15 on the high end) were best for building muscle, and high reps were best for building strength endurance. “Stimuli and Sensors That Initiate Skeletal Muscle Hypertrophy Following Resistance Exercise.”. Schoenfeld, Brad J, et al. The average effect size in the high rep measurements was 0.75, and the average effect size in the moderate rep measurements was 1.08. Post was not sent - check your email addresses! This is also a good inbetween range for lifters who want to progress into a more strength-focused training phase, yet spent some time training in the 8-15, or 15-25 rep range. You can absolutely grow effectively when training with low reps and high reps. No Hands, No Problem! Some people take it to the extreme, and assume that any muscle growth outside of the “hypertrophy range” will be minimal or nonexistent. Higher rep sets are reported to be more painful as well (7). The Effects of Moderate- versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women. While it may not be optimal, you can still build muscle in the 4-6-rep range. A recent paper (reviewed in the latest issue of MASS) had some findings that provide some important new information in this area of research. If you read a mainstream bodybuilding magazine, you will see that nearly every program recommends training in a moderate rep range around 6-12 or 8-15 reps for muscle hypertrophy.