The Science Behind the Optimal Muscle Gain Rep Range
- There is no best “muscle gain rep range”. It’s a matter of preference.
- You can build muscle with heavy, moderate, and light weight. However, light weight, high repetition training should be taken to failure.
- 8-12 repetitions is a rep range that suits most people looking to gain muscle. The percentage of a 1-repetition maximum (1-RM) that corresponds to performing 8-12 repetitions typically falls within the range of approximately 65% to 80% of the 1-RM, which is recommended for muscle growth.
Introduction
Every lifter, from beginners to professionals, has pondered the age-old question: What’s the best muscle gain rep range for muscle growth? Resistance training is a cornerstone of gaining muscle, and the debate about the best rep range for muscle growth has been ongoing for years. Some lifters advocate lightweight exercises, high repetitions exercises (>15-30 repetitions) for better muscle pumps, while others recommend Mike Mentzer style, heavy weight, low repetitions (i.e., 6-8 reps) ranges for packing on muscle.
Bodybuilders often use moderate reps, typically 8 to 12 per set, to enhance muscular hypertrophy (muscle growth). While the 8-12 reps range is often touted as the sweet spot for hypertrophy, recent rep range muscle growth studies suggest that the spectrum is broader than traditionally believed. This article delves into the muscle growth rep range science and practical implications, discussing the research on the best rep range to build muscle.
Understanding the Ideal Muscle Gain Rep Range: The Basics
Rep ranges dictate how many times you lift a weight before resting. They’re crucial in determining the type of adaptation your muscles undergo. According to the American College of Sports Medicine, a repetition range of 8-12 is emphasized for muscle hypertrophy for most people. (“American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults,” 1998).
Similarly, the National Strength and Conditioning Association (NSCA) has made similar recommendations, emphasizing the 6-12 rep range for muscle hypertrophy. (Pearson et al., 2000) Despite this designated rep range of 6-12 reps for muscle gains, other studies have shown that higher rep ranges (25-35 reps) can produce similar gains in muscle mass as lower rep ranges (8-12 reps). (Morton et al., 2016; Schoenfeld et al., 2017) Similarly, other studies have shown that higher muscle growth rep ranges can produce similar gains in muscle mass as lower rep ranges.
The quantity and quality of repetitions performed during a workout session play a significant role in determining muscle gain progress. Luke Worthington, a personal trainer and human-movement specialist, explained that it is not just about a specific number of repetitions but rather the number of repetitions performed with the right amount of stress and subsequent recovery.
High Reps with Light Weights: Pros and Cons of this Muscle Growth Rep Range
Advantages of using High Rep Range to Build Muscle
Light weights with high repetitions (>15 reps) are often associated with endurance and muscle toning; however, they can stimulate muscle growth, especially when taken to failure. The advantage of higher reps is less injury associated with lifting heavier weights. (Holm et al., 2008)
A rep range muscle growth study conducted in 2015 was an 8-week study on well-trained individuals to observe the impact of varying repetition ranges on muscle growth. One group used a light weight, performing 25-35 reps per set (around 30-50% of 1RM), while the other group used a heavier weight, doing 8-12 reps per set (approximately 70-80% of 1-repetition maximum (1RM)). Both groups saw the same gains in muscle mass. (Schoenfeld et al., 2015)
Another study found no notable differences in muscle growth when comparing various rep ranges: 8 against 20 reps, 8-12 against 30-40 reps, or a combination of various muscle gain rep ranges. (Fink et al., 2018)
Potential Risks of High Rep Training:
Light weight training may not be as effective as heavy weight training for maximizing strength gains. Studies have shown that light weight, high-repetition training is generally inferior to moderate and lower repetition ranges in eliciting increases in muscle strength and hypertrophy (Schöenfeld et al., 2014). High rep sets might not provide a sufficient stimulus to maximize muscle growth if not performed to or near failure.
Moreover, if not performed to fatigue, they might not provide enough stimulus for significant muscle growth. A study found that lifting at just 20% of 1RM led to less muscle growth than using weights between 40-80% of 1RM. Doing more than 30 reps to failure might not be optimal for achieving hypertrophy objectives. (Lasevicius et al., 2018) Furthermore, high-rep training is extremely fatiguing and must be taken to muscular failure for optimal results. Another rep range muscle growth study found it’s important to take most, if not all, of your working sets to muscle failure, or close to it, for maximum muscle growth. (Ogasawara et al., 2013) Furthermore, performing a high number of reps for multiple sets can make workouts longer.
Low Reps with Heavy Weights: Rep Range Muscle Growth Study
Advantages
Heavy weights primarily target type II muscle fibers, which have the most potential for growth. They’re excellent for building strength and muscle size. Heavy weight training is highly effective for increasing muscle strength. (Fry, 2004) Heavy weights place greater mechanical stress on the muscles, leading to adaptations that result in increased strength. This is particularly important for individuals in strength-based sports or activities requiring high muscular force production.
One study by Schöenfeld (2010) found that high repetitions with low load have generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy. This suggests that light weight, high repetitions may not be as effective as other training methods for promoting muscle growth. Furthermore, since the number of reps per set is low, workouts can often be completed in a shorter amount of time.
Disadvantages
Lifting heavy weights increases the risk of acute injuries, especially if proper form isn’t maintained. In a study by Schoenfeld et al., well-trained subjects were compared using two different training protocols: a powerlifting approach (7 sets of 3RM with 3-minute rests) and a bodybuilding approach (3 sets of 10RM with 90-second rests). Both methods resulted in comparable muscle growth. While the powerlifting approach led to higher maximal strength gains, both groups showed similar muscle hypertrophy. Notably, those in the powerlifting group faced joint issues and had a higher dropout rate, issues not observed in the bodybuilding group. This highlights the importance of smart training rather than just focusing on hard training. (Schöenfeld et al., 2015).
Additionally, heavy weights can place significant stress on the joints, which might lead to wear and tear over time, especially if proper form is not maintained. Additionally, lifting heavy weights frequently without adequate recovery can lead to overtraining, hindering progress and increasing the risk of injury (Fry & Kraemer, 1997, Wretenberg et al., 1996).
The ‘Goldilocks Zone’: Why 8-12 Reps Might Be the Best Muscle Gain Rep Range
8-12 is commonly known as the ‘Goldilocks Zone” suggested to build muscle. Although, as mentioned previously, you can build muscle in a wide range of rep ranges, the 8-12 rep range may be practical advice for many reasons. (Carvalho et al., 2022) This range balances strength and endurance, making it suitable for muscle growth.
Research consistently supports the 8-12 rep range for those aiming for muscle hypertrophy. The 8-12 rep range, also known as the “hypertrophy rep range,” is often considered the most practical for hypertrophy. It’s time-efficient compared to lighter loads and less taxing on the joints than very heavy loads. The International Universities Strength & Conditioning Association (IUSCA) in 2021 emphasized the benefits of using moderate loads in hypertrophy-oriented training. (Brad et al., 2021)
Customizing Your Muscle Gain Rep Range: A Personalized Approach
When it comes to customizing a rep range to build muscle, it’s important to consider individual factors such as experience level and goals. Beginners who are just starting out on their fitness journey may benefit from starting with higher reps and lighter weights. This allows them to focus on building proper form and technique while gradually increasing the intensity of their workouts. By performing exercises with more repetitions and lighter loads, beginners can lay a solid foundation for future muscle growth and achieve better results.
On the other hand, advanced lifters who have been training for a while may need to incorporate lower reps and heavier weights into their workout routine. This is because their muscles have already adapted to the demands of higher rep ranges and lighter weights.
Advanced lifters can continue stimulating muscle growth and increasing muscle strength by challenging themselves with heavier loads and fewer reps. However, it’s important to note that proper form and technique should never be compromised, as using very heavy weights without good form can increase the risk of injury. So although training with both heavy weight and light weight can elicit similar increases in muscle growth, they offer different benefits to the muscle’s capacity. The heavier weight leads to better increases in muscle strength, while the lighter weight training induces increases in muscle endurance that the heavy-weight training does not.
Best Muscle Gain Rep Range
Periodizing your rep ranges can also be valuable in customizing your muscle gain approach. This involves training different things at different times to be able to focus on that end goal. You can prevent plateaus and promote continuous progress by incorporating different rep schemes and rest periods. This could involve focusing on higher volume and moderate load training during certain periods and then transitioning to heavy load training with lower rep ranges in others. Your body reacts best to whatever is new, so incorporating a mix of rep schemes is beneficial.
Conclusion:
Choosing the rep range to build muscle is a matter of preference. While the debate on the best muscle gain rep range for muscle growth continues, it’s clear that individual preferences, goals, and body responses play a crucial role. It is important to incorporate a variety of rep ranges into a workout program to achieve optimal results.
Since different rep ranges go about triggering a growth response in slightly different ways, you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone. While the specific rep range may differ, focusing on progressive overload and maintaining good form to maximize muscle growth and strength gains is crucial. Listening to your body and adjusting the number of reps accordingly can help prevent injuries.
Remember, a systematic review of studies has shown that there is no single “best” rep range to build muscle. It’s about finding the rep range that allows you to work at a given weight with proper form and reach muscle failure within the desired number of sets. So, don’t get caught up in the debate about the ideal rep range. Instead, focus on consistently challenging your muscles with an appropriate amount of resistance, taking into account your personal preferences and training goals. Additionally, it is important to note that higher-rep sets can cause tremendous muscle damage, making our workouts harder to recover from.
References
American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. (1998). Med Sci Sports Exerc, 30(6), 975-991. https://doi.org/10.1097/00005768-199806000-00032
Barakat, A., & Hatrick, N. C. (2019). Case Report of a Surgical Neck Humerus Fracture Due to Strength Training. Trauma Case Reports. https://doi.org/10.1016/j.tcr.2019.100205
Brad, S., James, F., Jozo, G., Cody, H., Eric, H., Stuart, P., James, S., & Andrew, V. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning, 1(1). https://doi.org/10.47206/ijsc.v1i1.81
Carvalho, L., Junior, R. M., Barreira, J., Schoenfeld, B. J., Orazem, J., & Barroso, R. (2022). Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Appl Physiol Nutr Metab, 47(4), 357-368. https://doi.org/10.1139/apnm-2021-0515
References
Fink, J., Kikuchi, N., & Nakazato, K. (2018). Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy. Clin Physiol Funct Imaging, 38(2), 261-268. https://doi.org/10.1111/cpf.12409
Fry, A. C. (2004). The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations. Sports Medicine. https://doi.org/10.2165/00007256-200434100-00004
Holm, L., Reitelseder, S., Pedersen, T. G., Doessing, S., Petersen, S., Flyvbjerg, A., Andersen, J. L., Aagaard, P., & Kjær, M. (2008). Changes in Muscle Size and MHC Composition in Response to Resistance Exercise With Heavy and Light Loading Intensity. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.90538.2008
Lasevicius, T., Ugrinowitsch, C., Schoenfeld, B. J., Roschel, H., Tavares, L. D., De Souza, E. O., Laurentino, G., & Tricoli, V. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci, 18(6), 772-780. https://doi.org/10.1080/17461391.2018.1450898
Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., Baechler, B. L., Baker, S. K., & Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. https://doi.org/10.1152/japplphysiol.00154.2016
Ogasawara, R., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2013). Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training. International Journal of Clinical Medicine. https://doi.org/10.4236/ijcm.2013.42022
References
Pearson, D., Faigenbaum, A., Conley, M., & Kraemer, W. (2000). The National Strength and Conditioning Association’s Basic Guidelines for the Resistance Training of Athletes. Strength & Conditioning Journal, 22, 14. https://doi.org/10.1519/00126548-200008000-00008
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res, 31(12), 3508-3523. https://doi.org/10.1519/jsc.0000000000002200
Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res, 29(10), 2954-2963. https://doi.org/10.1519/jsc.0000000000000958
Wretenberg P, Feng Y, Arborelius UP. High- and low-bar squatting techniques during weight-training. Med Sci Sports Exerc. 1996 Feb;28(2):218-24. doi: 10.1097/00005768-199602000-00010. PMID: 8775157.
What is the optimal rep range for muscle gain?
The optimal rep range for muscle gain is typically considered to be between 8 and 12 reps per set. This range balances muscular endurance and strength, promoting hypertrophy (muscle growth) while maintaining proper form and avoiding excessive strain on the muscles.
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