Are 8 or 12 reps better?
Researchers concluded that heavy loads are better suited for maximum strength goalsmoderate loads of 8-12 reps are better for hypertrophy goals when done for the same number of sets.
Train like a bodybuilder:If you want to maximize muscle size, aim for 8-12 reps per set (on average).and choose multi-joint movements like bench presses, squats, bench presses, bent-over rows, and deadlifts that recruit more total muscle mass than single-joint movements, allowing you to lift heavier weights.
5-8 reps are used for what is known asfunctional hypertrophy. This is for people who want to gain some size, strength, and speed without gaining a lot of muscle. Here we have the same amount of strength and muscle gains. 8-12 reps is more traditional hypertrophy or muscle building.
Reps in the 1-5 range will build super-dense muscle and strength. Reps in the 6 to 12 range build equal amounts of strength, power, and muscle size.Repetitions in the 12+ range primarily increase muscular endurance and muscle mass, as well as cardiovascular health.
It turns out that 8 to 12 reps is good advice. It's in the Goldilocks zone of reps and loads, it's time efficient because you can maximize the number of hard reps per set, it's energy efficient because it doesn't require too many reps to stimulate hypertrophy, or it involves loads that are unnecessarily heavy.
The best rep range to build muscle
Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, therange of eight to 15 repetitionshas the greatest potential for muscle development.
Sets of 4 to 40 reps stimulate muscle growth fairly well, but most research shows that 6 to 20 reps per set is the most efficient way to build muscle.Bodybuilders often use the middle of this range and prefer 8-12 reps per set..
repetitions for muscle growth
In order to grow and get stronger, you have to make sure that your muscles work harder than they are used to. Generally,between 6-12 repetitions for 3-6 seriesIt will help build overall muscle size.
For hypertrophy (muscle building), the sweet spot is 3-4 sets of 6-12 reps. And if your goal is muscular endurance, do 2-3 sets of 12-20 reps. In any case, the key is to use the heaviest resistance that allows you to complete all of your reps and sets in good form.
The best rep range for muscle growth
One thing we know from research and decades of anecdotal reports from bodybuilders is this.Rep ranges of around 8-12 reps per set seem to be the sweet spot for building muscle.. Reps of 6 or less also seem to be the best for building strength.
Do few reps make you fatter?
so in generalLow repetitions with a lot of weight tend to increase muscle mass, while high reps with light weights increase muscular endurance. That doesn't mean you have to depend solely on one method. Switching between the two may be the best approach for long-term success.
Generally,Exercises with more repetitions are used to improve muscular endurance., while using heavier weights with fewer reps to increase muscle size and strength.
Reps 1-5 are pure strength. Reps 6-8 is strength and size. Reps 8-10 is pure size. Reps 12-15 is size and resistance.
If you're new to the sport and want to improve your current level of fitness, 12 to 15 repetitions should be enough. As you improve your fitness and strengthen your muscles, you can burn calories, which can lead to weight loss.
So how many sets to build muscle?The ideal training volume for building muscle is around 9-18 sets per muscle per week.. And if you're picking good lifts, doing 6-20 reps per set and cutting those sets down to 1-2 reps after failure, the lower end of that range is usually enough to maximize muscle growth.
this is recommended1-5 reps build strength, while 6-12 reps will build bigger muscles.
