Volume and rep rows for muscle growth (2024)

FAQs

Volume and rep rows for muscle growth? ›

Although one set is great and will help to build some muscle, two to six sets in the six- to 12-rep range will improve your chances of optimally building muscle, as volume seems to be an important factor.

The numbers 6-12-25 represent the number of repetitions in each set, so the method is six reps followed by 12 reps followed by 25. Crucially, the number of reps should also affect the weight, so six reps is a weight you can just about lift six times, rep number six should feel barely achievable, and so on.

These are the three most common rep ranges and their most popular use: The low range (1-5 reps), typically employed to increase strength. The medium range (6-12 reps), also known as “the hypertrophy range”, usually recommended for muscle growth. The high range (15-20+ reps) for muscular endurance.

If you're trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you're eating enough to get bigger! If you're trying to lose weight, it doesn't matter if you do sets of 15 or sets of 5 if you are consistently overeating by 1,000 calories a day.

Let's start with one you might call the 8/6/4 Training System. In a nutshell, the basic format of this system is to perform eight reps for your first set, six reps for your second, and four reps for your third.

The Bottom Line

The 12-3-30 treadmill workout is an effective aerobic routine that gets your heart rate up, builds strength and endurance and may even contribute to weight loss when paired with a balanced diet. It's memorable and requires one piece of equipment only, making it feel achievable for many.

It means that you perform 4 sets of the exercise, the first set for 12 reps, the next for 10, the third for 8 and the fourth for 6.

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

One thing that we do know based on research and decades of anecdotal reports from bodybuilders is that rep ranges of about 8-12 reps per set seem to be the sweet spot for building muscle. Reps of 6 or less also seem to be best for building strength.

While more scientific studies are needed to reinforce the current body of literature, current research points towards the optimal training volume for muscle growth (for most of us) to be around 6-12 hard working sets per muscle group per session.

How long should you rest between sets for muscle growth? ›

However, the biggest difference in training for muscle size versus strength is in rest between sets. Studies have found that to induce muscle hypertrophy, optimal rest intervals are between 30–90 seconds (3, 4 ). Muscle hypertrophy is best achieved with moderate rest between sets, such as 30–90 seconds.

Both workout formats will show results, but for maximum hypertrophy or muscle growth, the science tends to lean towards hitting the muscle groups twice weekly. Studies show that you'll see greater muscle mass gains by targeting each muscle group twice or thrice weekly.

“Ladder training is a very flexible training method,” Rauch says. “In an ascending ladder, you start with a small number of repetitions and increase the number of reps with each set. In a descending ladder, you start with a high(er) number of repetitions and decrease the number of reps with each set.”

The 5 x 5 set and rep scheme is a classic strength training approach. Although not optimal for true dynamic effort work, the muscular endurance and hypertrophy benefits associated with 5 x 5 make it a worthy trade—a bit less dynamic effort training effect, but a bit more accumulated volume and hypertrophy.

After a relatively light workout, your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer. Other factors that can affect your recovery time include: how well you sleep.

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

The Reps scheme hits on all three components of hypertrophy and overall fitness. 6 reps for strength development, 12 reps for muscle building, and 25 reps for conditioning and mental fortitude. 5 days a week of training, with one day dedicated to strict conditioning.