So, when Jack says 80 kg is his 5 rep max, he means both of the these: a. he cannot add any more weight and perform 5 reps. b. he cannot perform any more than 5 reps with 80 kg. If we want to be able to pick up heavy things and carry them around, we might want to do conventional deadlifts and loaded carries. Set 1: 8 reps with 225 pounds, 3 reps in reserve 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. Set 3: 6 reps with 245 pounds If we want to gain both size and strength, as well as improving our general health and fitness, it’s usually wise to lift in a wide variety of rep ranges, but to still spend most of our time doing 6–20 reps per set. Then, with 30–40 reps per set, the workouts start to become increasingly miserable. Meaning, if you want to get the best results possible, your goal is to use an optimal amount of volume for each body part and muscle group per workout and per week total. Options commonly performed in this range are 3×10, 3×12, 4×8, and 4×10. Funny that this is published. Since Saturday been training 20 reps with my mate who is 57. Should we use lower reps for our compound lifts and higher reps for our isolation lifts? As I’ve previously explained, weight training volume (the amount of exercises, sets and reps you do) is a key factor influencing the effectiveness of your workout routine. Still mostly focused on building muscle, though. More intermediate content, and more general health, fitness, and strength content. According to experts like Greg Nuckols, MA, sets of 4–40 reps are ideal for gaining muscle mass. Thank you Shane for your response! The workouts become much, much more efficient. For this reason, Peterson et al. Longer rests 3 i.e. While the other 2 sets stimulated mostly stimulated strength? When looking to increase muscle hypertrophy, science has shown that one of the most important factors for … An intermediate bodybuilder might spend ten minutes doing 3×12 on the bench press and then another ten minutes doing 3×15 skull crushers. 1. That’s called Reverse Pyramid Training, like so: Set 1: 4 reps with 265 pounds The truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize . Lateral raises: 2 sets of 20 reps. Doing 5×5 on the bench press might stimulate the same amount of muscle growth as doing 3×12 on the bench press, yes, but we also need to consider that these lower-rep sets require longer rest times, that they can be harder on our joints, and that we need to do more total sets to get an equivalent benefit. We’ve been trying to put up a bunch of good content before officially announcing it the Bony to Beastly and Bombshell communities. Squatting for five reps is much easier than squatting for ten reps. If we look at a systematic review of 14 studies, we see that sets of 6–20 reps stimulate a similar amount of muscle growth per set, provided that we take those sets close enough to failure. Sets: 10-20 sets per week per movement pattern. Biceps curls: 3 sets of 12 reps So instead of doing 6–20 reps for every lift, we want to use different parts of the rep range at different times. As a result, someone might spend half an hour doing their 5×5 on the squat, finish it already feeling a bit tired, and then have to grind through a 5×5 on the bench press and then row. It’s still a super new site. Here are some loose recommendations for some common isolation lifts: Genetics and personal preference will factor into what rep ranges you prefer, too. That allows us to lift heavier weights while our muscles are still fresh and strong, and then burn ourselves on higher reps afterwards, often allowing for more total weight lifted. How many reps should you do to build muscle mass? That’s incredibly important for powerlifters, but for people who are more interesting in becoming bigger, stronger, fitter, and better looking, that benefit disappears. For example, you would … If we look at another study by Schoenfeld et al, we see that doing sets of 8–12 reps stimulates the same amount of muscle growth as doing sets of 25–35 reps. We have other examples of higher rep ranges stimulating plenty of muscle growth per set, too: So the good news is that if you’re forced to use light weights or bodyweight training to build muscle, you can delve into those higher rep ranges. With that said, these differences in volume really only start to become significant when comparing rather different rep ranges. You could try 5-minute rest periods. We’ve still got our hardgainer roots! And to improve their skill at lifting 1-rep maxes, they turn to strength training, as they should—that’s what it’s for. the popularity of bodybuilding versus strength training, the ideal training volume for gaining muscle size, https://outlift.com/hypertrophy-training-volume/. But you can imagine how those workouts could get quite long. Sets: 3-5 Reps: 8-12. I’ve been doing the 8-10 reps and 6 sets for three weeks now. Higher reps are a good way to accumulate volume, and can be quite good for gaining muscle size, but it’s brutally hard to take high-rep sets close enough to failure. 4 sets of 11 reps I can certainly relate to that. Pyramid training can work, but it often makes more sense to reverse it, starting heavier and then stripping weight off the bar. Hi. Didn’t even know Outlift was a thing. Good to have such a wide rep range we can use to build muscle. Thirty seconds to one minute of rest between sets is recommended for endurance training. One to two minutes of rest between sets is recommended for hypertrophy training. And third, higher-rep sets can cause a tremendous amount of muscle damage, making our workouts harder to recover from. This is the EXACT SAME as the section above. There are problems with doing sets of 20–40 reps, too. Does this mean only that only the 1st set stimulated sufficient hypertrophy because it was in the 6-20 rep range? This study appears to be an outlier, but until we have more research, it’s hard to say for sure. If we look at the ideal training volume for gaining muscle size, that doesn’t seem to be the case. For instance, doing 225 reps for ten reps is 2250 pounds lifted, whereas lifting 275 pounds for five reps is just 1375 pounds lifted. Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Does that mean we should use a mix of lower and moderate reps? It’s certainly possible to do 5×5 on the bench press and then move on to triceps extensions afterwards, and then lateral raises, and so on. Bench Press: 4 sets of 10 reps So can we add weight from set to set for muscle growth? Always consult your physician before beginning any exercise or diet program. Some people’s lower backs get beat up with low-rep sets of deadlifts, whereas others get winded before they can finish a set of ten. For non-powerlifters, there’s no major advantage to lifting in those heavier rep ranges. A muscle round is really a type of higher-rep hypertrophy specific cluster set. There’s probably a few reasons eccentrics help with hypertrophy. People won ’ t bleeding as many reps between sets is not the answer for improving our general,! Failure is so painful that most people prefer using moderate rep ranges build muscle ”! Rather different rep ranges s plenty of room for personal preference off you! Down a bit high-rep sets to build muscle mass times ( study, ). 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