BEST REP RANGE FOR MUSCLE GROWTH: HIGH OR LOW REPS?

IS THERE A BEST REP RANGE FOR FOR STRENGTH AND MUSCLE?

A recent study by Kubo et al. examined the effects on muscle size and strength in 42 men assigned to four groups: One group did seven sets of 4 reps each session, one group did 4 sets of 8 reps, and one group did 3 sets of 12 reps. Irrespective of the rep range, muscle size was similar between all the groups. It should also be mentioned that the 4 and 8-rep groups had greater increases in strength than the 12-rep group.

The author suggested that if you are looking for the best of both worlds of increasing size and strength, it’s probably best to use rep ranges between 6-8 repetitions.[3] Training with moderate (8-12 reps) and high reps (25-35 reps) to failure results in similar increases in muscle growth.[4]

BEST REP RANGE FOR BULKING: HIGH REPS OR LOW REPS FOR MUSCLE GROWTH

It’s important to highlight that rep ranges below four aren’t typically effective for muscle growth. This is likely because the volume isn’t sufficient to trigger muscle hypertrophy. Keep in mind the inverse relationship between volume and intensity: as the weight increases, the training volume (calculated as reps multiplied by sets) decreases.

Research comparing various rep ranges showed that a bodybuilding protocol, using 8-12 reps, was more effective for muscle growth than a strength-focused protocol with 2-4 reps. The latter, however, was superior for building strength.[5] It’s believed that heavy weights combined with low-rep sets (fewer than 6 reps) don’t maintain muscle tension long enough to optimally stimulate muscle growth.

In a study where participants engaged in one-rep maximal strength training for 21 days, there was no observed increase in muscle growth. This suggests that a single repetition, even with high tension, isn’t enough to promote muscle hypertrophy.[6] Additionally, it’s crucial to consider the strain that lifting heavier weights places on joints and ligaments.

BEST REP RANGE FOR MUSCLE GROWTH STUDIES

A study pitted lifters against each other, with one group training using a 3-repetition maximum (akin to a powerlifting regimen) and another using a 10-repetition maximum (resembling a bodybuilding approach) over an eight-week period.

When the training volume was matched, both groups saw comparable muscle growth. However, it’s worth noting that the group following the 3RM powerlifting protocol reported increased joint discomfort and had a higher rate of participants dropping out due to injuries.[7] This indicates that consistently lifting heavier weights might elevate injury risks, so it’s advisable to use them judiciously, especially if muscle hypertrophy is your main objective.

Another study of interest compared a bodybuilding protocol consisting of 4 sets of 8-12 reps to failure and a group that performed maximal strength testing with 5 maximal attempts every day. The group that performed the hypertrophy workout increased muscle size in multiple muscle regions to max strength testing every day.[8]

The sum collection of the studies suggests that training with powerlifting-type protocols with low reps does not place the muscle under tension for enough time to create optimal increases in muscle. Training with blocks of heavier weight for longer periods adds stress to the joints. Still, similar muscle growth can occur with a lighter weight with more reps, provided the reps are close to failure.

 KEY POINTS

·      There is no hypertrophy zone. You can build muscle with heavy, moderate, and light weights when training close proximity to failure.

·      When volume (sets x reps x weight) is similar, all rep ranges build muscle to the same extent.

REFERENCES

1. Pedro Lopez et al., “Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-Analysis,” Medicine and Science in Sports and Exercise 53, no. 6 (June 1, 2021): 1206–16.

2. Marcio Lacio et al., “Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review,” International Journal of Environmental Research and Public Health 18, no. 21 (January 2021): 11237.

3.     Keitaro Kubo, Toshihiro Ikebukuro, and Hideaki Yata, “Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength,” The Journal of Strength & Conditioning Research 35, no. 4 (2021).

4.     Brad J. Schoenfeld et al., “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men,” Journal of Strength and Conditioning Research 29, no. 10 (October 2015): 2954–63.

5.     Brad J. Schoenfeld et al., “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men,” Journal of Sports Science & Medicine 15, no. 4 (December 2016): 715–22.

6.     Scott J. Dankel et al., “Muscle Adaptations Following 21 Consecutive Days of Strength Test Familiarization Compared with Traditional Training,” Muscle & Nerve 56, no. 2 (August 2017): 307–14.

7.     Brad J. Schoenfeld et al., “Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men,” Journal of Strength and Conditioning Research 28, no. 10 (October 2014): 2909–18.

8.     Kevin T. Mattocks et al., “Practicing the Test Produces Strength Equivalent to Higher Volume Training,” Medicine and Science in Sports and Exercise 49, no. 9 (September 2017): 1945–54.