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sets and reps for hypertrophy

Should we use different rep ranges for different lifts? Hi. Different methods work best for different people. When we’re squatting and deadlifting, we’re engaging tons of muscle mass, lifting heavy loads, sharing the load between several joints, and moving the weight through a large range of motion. What that means is, if you’re making a hypertrophy training program, a workout might look like this: A muscle round is really a type of higher-rep hypertrophy specific cluster set. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. That’s not quite right. The problem is, we’re spending so much energy on so few lifts that it becomes hard to work all of our muscles. According to experts like Greg Nuckols, MA, sets of 4–40 reps are ideal for gaining muscle mass. Bentover Row. And even the research on Pyramid Training is pretty sparse. We’ve been trying to put up a bunch of good content before officially announcing it the Bony to Beastly and Bombshell communities. And they’re popular because they work. For hypertrophy, you are free to choose your rest interval. In an earlier article we discussed the definition of hypertrophy and how strength, power, and fitness athletes can benefit from training for hypertrophy at specific phases of the annual training program. The 24-50 Principle cuts through the confusion. Then, with 30–40 reps per set, the workouts start to become increasingly miserable. How Reps and Sets Can Impact Hypertrophy. Even just comparing the popularity of bodybuilding versus strength training, we see that bodybuilding is several times more popular: But even so, most of us also care at least a little bit about improving our general health, general fitness, and general strength. Firstly (most obviously), working the muscle in both directions as opposed to one means more actual volume/tension stimulus for a given number of sets and reps. We also have researchers like James Krieger, MS, only counting sets of 8+ reps in his hypertrophy volume research. Rep ranges 1–6; rest 3–5 minutes. You can indeed build muscle with 5×5 workouts. But you can imagine how those workouts could get quite long. It seems that most people benefit from up to a maximum of 10 sets per body part, per workout. I've devised key set/rep volume ranges … Reps range for hypertrophy: The ideal rep range for hypertrophy is 6-12 reps per set. Oh, remember that “caveat to all of this” I mentioned above? We can gauge our strength by how much we can lift in moderate rep ranges instead. When we’re picking our rep range, our goal is to challenge our muscles with enough overall volume, to make sure that we aren’t being limited by our cardiovascular fitness, and to avoid injury and pain. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. How much muscle growth do we lose, if any? Were see. One to two minutes of rest between sets is recommended for hypertrophy training. Does this mean only that only the 1st set stimulated sufficient hypertrophy because it was in the 6-20 rep range? To be fair, my shoulders are killing me since Tues.. So it’s not that we can’t build muscle with 5×5 strength training programs, it’s just that hypertrophy training (aka bodybuilding) programs help us gain muscle size faster and more efficiently. But sets of five reps are right on the cusp of being ideal for gaining muscle. However, this can lead people to assume that heavier rep ranges are better for developing strength, whereas moderate rep ranges are better for developing size. TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. For example, if you wanted your lifter to squat 100kg five times in a row, and do that 3 separate times with 90 seconds of rest in between each grouping of 5 squats, the squat prescription would be 3 sets of 5 reps at 100kg, with 90 seconds rest. Practically speaking, you’re right. Generally speaking, around 120-210 heavy reps / per muscle / each week. Hypertrophy (bigger muscles): 6-12 reps per set. There’s plenty of room for personal preference. Strength (dense, powerful muscle): 1-5 reps per set. That means that to maximize muscle growth, we wouldn’t be doing five sets of five, we’d be doing 6–10 sets of five. For instance, lifting from 3 reps all the way up to 20 reps per set? The first option is to rest longer so that you aren’t bleeding as many reps between sets. 2. When doing 4 sets of 8 reps can you go up in weight on each set for muscle growth. As a result, it’s often better to use lower reps: 4–10 reps per set. And if we want to be able to pull our bodies over things, we can do chin-ups. These guidelines can be manipulated (primary total sets per exercise) so that each muscle group can receive anywhere from 12-20 total working sets per week from a wide array of compound exercises. Set 4: 4 reps with 255 pounds. Are Low Reps Good for Gaining Muscle Mass? Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. Sets for hypertrophy: Do around 10 sets per muscle group per workout. And if we go any higher, we start to emphasize muscular endurance at the expense of muscle size and strength. Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. We've all heard that certain set/rep schemes are best for each goal. High volume, multiple set programs (6-12 reps, 3 to 6 sets) have been shown to create greater hypertrophy for two important reasons: The higher workload is more effective at creating microtrauma because of the extra time under tension and extra number of fibres recruited (Shinohara et al, 1998; Smith & Rutherford, 1995; Moss et al, 1997) Of all the studies comparing rep ranges for muscle growth, the most famous is the study by Brad Schoenfeld, PhD, that we covered in our strength training article. With that said, these differences in volume really only start to become significant when comparing rather different rep ranges. 1. The first sets that we’re doing, where we’re using lighter weights, often aren’t brought close enough to failure to stimulate a maximal amount of muscle growth. This shows that the lower reps stimulated more muscle growth, when considering volume. These studies aren’t doing that. But sometimes adding more volume is NOT the answer for improving strength. If you train every muscle 3 times a week, this would result in 40-70 reps and if you train 2 times a week, around 60-105 reps each workout. Lifting more total pounds per set, putting greater demands on our cardiovascular systems, and building more muscle mass are all great for our health and fitness. For example, 4-5 sets of 10-12 reps or is 6-10 sets of 10-12 reps have better results. We do see diminishing returns as training volume climbs higher. Rather, when reps are low, total volume should be calculated. Biceps curls: 3 sets of 12 reps However, lifting in higher rep ranges is a nightmare straight out of Bloodborne, especially when doing the bigger compound lifts. And third, higher-rep sets can cause a tremendous amount of muscle damage, making our workouts harder to recover from. This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. What does that actually mean? 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. For example, when programming for leg development, you you have a lifter perform the back squat, front squat, and box squat each week (on separate days), for 5 sets of 8-10 repetitions. But if we’re talking about muscle growth per set, better to use moderate rep ranges so that we’re lifting more total poundage each set. But I think we’re getting to the point where we’ve got a lot of content up. Notify me of follow-up comments by email. As you lose reps with every set, you’re lifting fewer pounds, and thus stimulating less muscle growth. This comes from resting 3 minutes between sets. Doing big compound lifts is an important part of developing full-body strength, but unless you compete in powerlifting, there’s no need to specifically train your 1-rep max strength. Moderate-rep sets are not only more efficient per set, but they also allow us to perform more sets per workout and to train more often. We don’t necessarily need to do twice as many sets, but we might need to do a couple of extra sets. Including burn out sets. This shows the low rep range to require less volume for more muscle growth. If we’re talking about muscle growth per rep, then yes, better to use lower rep ranges so that each rep is damn heavy. So it was good for a change. In the section, “Are Low Reps Good For Building Muscle?”, the math doesn’t seem to be right. 5×5 routines are commonly used during the mass phases of strength training programs because they allow us to lift fairly heavy (over 80% of 1-rep max) while still getting in enough overall volume to build muscle mass. It’s easy to be limited by our cardiovascular systems. Lifting in moderate rep ranges is great for improving our general health and fitness. A hypertrophy phase workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. According to others, such as Mike Israetel, PhD, sets of 5–30 reps are best for building muscle. If our goal is to become generally stronger, we can usually do that more efficiently by lifting in the 6–20 rep range. But are low reps good for building muscle? It’s important to note the one study by Mangine et al that showed greater arm growth from doing sets of 3-5 reps than from doing sets of 10–12 reps. They aren’t matching the sets, comparing 3×4 versus 3×12 to see which stimulates more muscle growth, they’re matching the volume, comparing 7×4 versus 3×12. And what about compound versus isolation lifts? The key to pulling this off is you will take a 10-second rest break after every 4th repetition. This is the EXACT SAME as the section above. 4 sets of 12 reps. Or it could mean doing 4 sets of 10–12 reps, starting with a weight you can do 10 reps with, trying to get more reps every workout, and adding weight every time you’re able to do 12 reps. That’s the approach commonly used in Reverse Pyramid Training programs. This can get confusing because bodybuilding and hypertrophy training have no official way of measuring strength. That said, the below guidelines can generally be used for athletes who have spen… If we compare muscle growth throughout their entire bodies, the effect disappears. Set 2: 8 reps with 235 pounds We might use that workout for a few weeks or months, adjusting as needed depending on how we’re progressing, and then switch things up a bit to keep things fresh. Lower reps tend to be ideal for the bigger compound lifts, giving us loose rep range recommendations for our five big hypertrophy lifts of, say: And then the ideal rep range climbs higher for assistance and accessory lifts, which are lighter, less fatiguing, and can sometimes tolerate a bit of technique breakdown. It may lead to over-training. That means that if we’re lifting within a moderate rep range, it’s better to count how many challenging sets we’re doing than to count how many pounds we’re lifting. BarBend is the Official Media Partner of USA Weightlifting. It’s an easier and more efficient way of building muscle. Can someone please explain what it means to say 6-20 rep range? There are a couple downsides to lower rep ranges for hypertrophy. The workouts become much, much more efficient. According to others, such as Mike Israetel, PhD, sets of 5–30 reps are ideal for building muscle. This is the point that Mike Zourdos, PhD, makes in Monthly Applications in Strength Sport: While there isn’t necessarily sufficient evidence to say that the 15 reps would yield greater hypertrophy than the 6-rep example when sets are equated, without long-term data, it’s worth considering differential hypertrophy outcomes could occur over the very long term. The hypertrophic stimulus and fatigue generated by each set between roughly 5 and 30 reps are about the same. Are 3-Day Push/Pull/Legs Split Routines Good for Building Muscle. 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. What often works better, then, is keeping the weight the same and pushing a bit closer to failure with each set. How to Add Training Volume the Right Way. And when we do that math, we see that the muscle growth being stimulated per set drops quite a bit. When looking at the effectiveness of a training program for building hypertrophy, we must look at the total volume across the entire week, month, or program. This is the approach we see in 5×5 programs, such as StrongLifts 5×5, and it’s why people will often argue that it stimulates more muscle growth than lower-volume programs like Starting Strength, which uses 3 sets of 5 reps (3×5). Are High Reps Good for Gaining Muscle Mass? There’s quite a lot of evidence showing that we can build muscle quite well in higher rep ranges. Also, as an example let’s say that i do 3 sets for each exercise. We can do higher reps without being limited by our fitness, it doesn’t tend to hurt that much, and it might be safer. There’s not a lot of research looking into ramping sets (or top sets). Saying that the hypertrophy rep range is somewhere in the neighbourhood of 6–20 reps means that sets ranging from 6 reps to 20 reps can all be ideal for stimulating muscle growth. Should we use lower reps for our compound lifts and higher reps for our isolation lifts? 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. That’s why strength training and powerlifting training use lower rep ranges. Bench Press. It’s easier to do the moderate rep range. Not necessarily. Hypertrophy (muscle building) set and rep schemes require moderately heavy weight that can be used to complete 8 to 12 reps with 1 to 2 minutes of rest between sets. Yes, but it’s usually better to either keep the weight the same from set to set or to strip weight off the bar from set to set. Among those variables are the total number of sets, reps (repetitions), intensity (how heavy the weight it relative to either to one-rep max or rate of perceived exertion), rest periods, exercise order, and frequency (how many times per week, typically). This is a special skill that we can practice by lifting closer to our 1-rep max. It’s still a super new site. Check this out: https://outlift.com/hypertrophy-training-volume/, Here’s the summary at the end: “There’s no single ideal amount of volume for maximizing hypertrophy, but a good rule of thumb is to aim for 6–15 reps per set, 3–8 sets per muscle per workout, and to train our muscles 2–3 times per week. Typically, the rest period between sets for hypertrophy is 1 to 3 minutes. Hypertrophy phase. Generally speaking, short rest periods reduce the amount of reps you can do in subsequent sets. What Does Research Say? 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. The goal is just to keep most of our training in the hypertrophy rep range. It’s not a popular style of training. The most controversial question, by far, is where the lower cut-off is. So, is there a hypertrophy rep range? And to improve their skill at lifting 1-rep maxes, they turn to strength training, as they should—that’s what it’s for. Plus, they’re also much easier to recover from. Hey Jesse, that’s a really good question and, yeah, I totally should have explained that. Should I do the same number of reps for all 3 sets or should i decrease the number of reps until i get to 8 but i increase the weight as i go down? Nonetheless, the below guidelines are generally accepted as the basis for nearly every single beginner and intermediate  lifter, athlete, and sport. If you’re trying to gain muscle mass, doing around 6–20 reps per set is usually best, with some experts going as wide as 5–30 or even 4–40 reps per set. Nobody is really advocating for it. Set 3: 6 reps with 245 pounds The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. And I think you’ll get some new gains, yeah . Since muscular hypertrophy can also be part of a medical condition, we explain that briefly, too. Lifting in higher rep ranges is so painful that most people won’t do it. Hypertrophy responds better to adding sets, while strength often requires manipulating reps before manipulating sets. In strength training, doing five reps per set is a popular way to gain mass. Doing 24 sets of 3 reps, maybe 2–5 minutes of rest between sets, a few warm-up sets beforehand, we’re talking about a good 2–3 hours of work. Powerlifters measure their strength by how much they can lift for a single repetition—their 1-rep max strength. How Range of Motion Affects Muscle Growth. 1. When you increase the weight from set to set while keeping the reps the same, those are usually called “ramping sets.” That can stimulate muscle growth, yeah, but it’s probably not ideal. Lateral raises: 2 sets of 20 reps. Hypertrophy Training Volume: How Many Sets to Build Muscle? It seems like when we’re doing fewer than six reps per set, we have to match the volume—total pounds lifted—when comparing those sets with moderate rep ranges. For example, instead of “3 sets x 12 reps” or “4 sets x 10 reps”, you’ll quite often see“3-4 sets of 8-12 reps”. Repetitions make up one set, which rep ranges can go from 1 to, well, as high as your heart (and/or body) desires. This is all to say that doing sets anywhere between 6–20 reps tends to result in a maximal amount of muscle growth, but depending on the exercise, the person, and their goals, sometimes there’s a reason to use 6-rep sets instead of 20-rep sets or vice versa. For example, you would … Bodybuilders lift in moderate rep ranges, stimulating more growth per set, doing more total set, using a wider variety of lifts, and are thus able to build muscle much faster. Strength level for a particular exercise/movement is generally communicated in the form of an N Rep Max (commonly a 1 rep max — or 1 rm).. An ‘n’ rep max is the maximum weight you can lift for n reps. It’s possible that doing a set of five reps stimulates about as much muscle growth as doing a set of six reps. And even if it doesn’t, the difference is surely quite small. But if we’re doing 13 sets of 10 reps, maybe 2–4 minutes of rest between sets, fewer warm-up sets needed, we’re talking maybe an hour of work. It’s just that for gaining muscle mass, using moderate rep ranges is much safer, more efficient, and easier to recover from, allowing us to stimulate more overall muscle growth. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. 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. There’s probably a few reasons eccentrics help with hypertrophy. This is the problem that a lot of casual bodybuilders run into. Many people are simply interested in building bigger muscles. Sets are the total number of complete rounds of repetitions someone would so in a workout. Good to train slightly differently. If for maximum results of muscle hypertrophy i have to do from 8-12 reps, how many sets would be recommended for each exercise? Which rep range stimulates more muscle growth? Sets: 3-5 Reps: 8-12. Good to have such a wide rep range we can use to build muscle. Set 3: 8 reps with 235 pounds Always consult your physician before beginning any exercise or diet program. Here are the basic guidelines: Two to four minutes of rest between sets is recommended for strength training. If you liked this article, I think you’d love our full programs. 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. Within that same 20-minute timeframe, they’ve stimulated the same amount of chest growth, they’ve doubled their triceps growth, and they’re probably still feeling fairly fresh. To become generally strong, then, we need to become better at lifts that develop our general strength. For instance, let’s consider the bench press. 1. Or, if you’re still skinny, try our Bony to Beastly (men’s) program or Bony to Bombshell (women’s) program. What that means is, if you’re making a hypertrophy training program, a workout might look like this: Deadlifts: 4 sets of 6 reps Another approach is to lower the weight so that you’re using your 10RM on the first set. Therefore, higher volumes of training have been found to yield better results for hypertrophy (Hedrick 1995). That’s called Reverse Pyramid Training, like so: Set 1: 4 reps with 265 pounds Good to mix it up and to be fair, my form seems better. The 5 Big Compound Lifts for Building Muscle. If you increase the weight from set to set and it causes you to get fewer reps with each set, that’s called pyramid training, which looks more like this: Set 1: 10 reps with 225 pounds ​Or click here to join our newsletter for women. There’s no magic point as we move from six to five reps where all of a sudden people switch from gaining pure muscle size to gaining pure 1-rep max strength. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell … Most people prefer using moderate rep ranges, especially for bigger compound lifts. Sets: 3-5 Reps: 8-12. As far as hypertrophy goes, diminishing returns will occur after this point. Mind you, they were training their entire bodies, and the difference in muscle growth was only seen in their arms. All sets are to failure with good form (chest to bar). Our other two sites are more specifically about helping naturally skinny people bulk up, so with this site we want to go beyond that. Set 2: 8 reps with 225 pounds, 2–3 reps in reserve Do most of your exercises in this rep range only. First, we need to take them closer to muscular failure to reliably provoke muscle growth. For that, people often turn to powerlifting, thinking that they need to test their 1-rep maxes to see how strong they are. ... Use a reps-and-rest cycle. Sets: 10-20 sets per week per movement pattern. You could try 5-minute rest periods. Sets for hypertrophy: Do around 10 sets per muscle group per workout.You can do more sets if you are an advanced lifter.Reps range for hypertrophy: The ideal rep range for hypertrophy is 6-12 reps per set. Probably done over 120 reps in total. This is how we normally recommend that people train, leaving some reps in reserve, especially on earlier sets, and especially when so many reps are bleeding out from set to set. Volume and intensity cause growth and fatigue, and when one goes up per set, the other goes down to preserve a roughly even effect. Thirty seconds to one minute of rest between sets is recommended for endurance training. It will hurt, yes, but you can absolutely build muscle that way. As we’d expect, the participants lifting in lower rep ranges saw greater improvements in their 1-rep max strength, but the moderate rep ranges proved to be a more efficient way to stimulate muscle growth. When we’re talking about small differences in rep ranges, the difference in muscle growth will likely be similarly small. Now, does that mean that 5×5 workout programs are good for gaining muscle size? That’s less than half the volume required for the same gain. As a general rule of thumb, that’s why moderate rep ranges are so convenient. Dr Schoenfeld noted that the participants doing sets of 25–35 reps were in incredible pain and would often throw up after finishing their sets. But don’t worry too, too much about always staying above 5 reps. 4-rep sets might not be quite ideal, but you’ve already done an 8-rep set, which is. This workout uses 2–4 sets of 6–20 reps, doing fewer reps on the bigger compound lifts, more reps on the smaller isolation lifts. Still mostly focused on building muscle, though. A bigger muscle is a stronger muscle, yes, but we also need to make sure that we develop the relevant muscles. Even if we take the high end (6×24) we get 144 reps, whereas with the high rep range (12×13) we get 156 reps. Awesome!!!! Started working out since January 2020. Options commonly performed in this range are 3×10, 3×12, 4×8, and 4×10. The below guidelines are geared for the any individual looking to build general muscle hypertrophy with no specific sport-goal (other than have a solid foundation). if you say 4 sets of 10-12 reps, how does that actually look? Join the BarBend Newsletter for workouts, diets, breaking news and more. Hence, training each muscle twice a week is good for hypertrophy. Basically, I've found that certain minimal and maximal set/rep volumes are necessary for various structural and neural effects. For non-powerlifters, there’s no major advantage to lifting in those heavier rep ranges. Funny that this is published. For everyone else, though, we can measure our strength by how much we can lift in a variety of different rep ranges. For instance, doing 4–6 reps per set? For instance, instead of doing 3 sets of 12 reps (3×12), we might want to do 5 sets of 5 reps (5×5). If doing 12-rep sets of squats challenges our fitness more than our strength, should we use a lower rep range? Done shoulder press 30kg for 3 x 20 reps. Usually would do 60kg for 3 x 4. Admittedly, though, the data is lacking on this. That yields a training volume of 9–18 sets per muscle group per week, which is right about perfect for building muscle. I’m training him, he wants to do lighter weights and more reps mainly for his joints. Join the BarBend Newsletter for everything you need to get stronger. 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. 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