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The Best Rep Ranges For Muscle Growth | Science-Based

Leave a like & subscribe if you enjoy this video! Training with mostly with heavy weights and lower reps is best for gaining strength. For muscular endurance, using mostly lighter weights with higher reps is the way to go. But when the aim is gaining muscle, things seem to become more confusing. In this video, I’ll dive into the research behind the best rep ranges for muscle growth and will give you practical recommendations on what rep ranges to use in your workouts. You probably have heard before that the moderate 8-12 rep range is optimal for gaining muscle. But now that there is more research on rep ranges and muscle growth, it has become increasingly clear that muscle growth is not limited to a narrow rep range like 8-12 reps. In fact, you can maximize muscle growth with a wide spectrum of rep ranges. In the video, I discuss several studies that go into how low-, moderate-, and high-rep ranges can all produce muscle growth as long as you train close to failure and training volume is matched. But just because there is no narrow rep range that mechanistically works best for muscle growth, does not mean you can just do whatever in your training and expect the best results. It’s also important to consider fatigue management in your training. If you perform 25-rep sets close to failure, every set will almost feel like a cardio workout. Whereas if you train with less than 6 reps on each set, every set will be mentally demanding and you will put quite a bit of stress on your joints. For this reason, I still recommend training mostly in moderate rep ranges. I usually program within a 5-15 rep range. This allows you to accumulate volume efficiently. On heavy compound lifts like the squat and bench press usually aim for 5-10 reps, whereas smaller isolation movements are trained in a 10-15 rep range. This rep range is quite broad, which is a good thing since then you can have repetition variation in your training. Training with both low- and high-rep ranges may be beneficial for muscle growth since this can help preferentially target both type I and type II muscle fibers. In the rest of the video, I also go into how training close to failure is key to make sure your sets are effective. Regardless of which rep range is used. I hope you this helps you figure out what the best rep ranges for building muscle are! Throughout the video, I reference the following studies High-Reps VS Moderate-Reps: https://www.ncbi.nlm.nih.gov/pubmed/2... Low-Reps VS Moderate-Reps: https://www.ncbi.nlm.nih.gov/pmc/arti... Rep Ranges Meta-Analysis: https://www.ncbi.nlm.nih.gov/pubmed/2... Muscle Fiber Type & Rep Ranges Research: https://www.ncbi.nlm.nih.gov/pubmed/2... How Far From Failure You Should Train: https://www.ncbi.nlm.nih.gov/pubmed/3... https://www.ncbi.nlm.nih.gov/pubmed/2... ------------------------------------- MY SERVICES/PRODUCTS: To apply for 1-on-1 Online Coaching visit: https://www.iwannaburnfat.com/online-... My complete eBook on training & nutrition for muscle growth: https://www.iwannaburnfat.com/art-sci... ------------------------------------- MUSIC CREDIT Music by Ryan Little - Lovesick. (Nomad's Heart) - https://thmatc.co/?l=3484FA7D