I mean, hypertrophy starts somewhere around 5-6 reps and there is not really a limit. I said it's probably 4x17 reps, simply because it's the most amount of sets in rep range we need
2 weeks ago | 46
Performance science (source john evans/isaiah rivera- leading vertical jump/strength coaches) suggests THE MOST NUMBER OF QUALITY SETS AND REPS (ie: volume) will always produce hypertrophy, again, assuming all repitions are of good quality. More is better. If you are capable of more, do more. The threshhold at which we specify "enough" is when you are vulnerable to injury, at which point, you still need to see where you can squeeze in extra training.
1 week ago | 0
The first 3 options are all 30 reps, so total volume is the same. Mechanical tension x volume is usually the magic, so 5x6 is the sweet spot for mine.
2 weeks ago (edited) | 8
Depends on how much weight your lifting heavy or light, eight to twelve rep range, three sets generally speaking.
1 week ago | 0
5x5 or 4x8 on compounds, and 4x15 is amazing on bis/tris, calves, side/rear delts, etc
2 weeks ago | 3
I see way more gains with lighter weight and higher rep. I usually do my heaviest lift first like overhead press for 5-8 sets with the first few sets heavy as I can for 5 reps and the last set between 15-30 reps lower weight. The rest of my lifts are all towards 30 reps sometimes 20.
2 weeks ago | 1
For who and under what circumstances etc etc...a lot of variables so its impossible to answer surely?
1 week ago | 0
All of them can work given the correct intent and intensity. For hypertrophy specifically I usually try to aim for 4+ reps. My favorite it 4-6 or 6-8 rep range and push the load. However, muscle growth has been seen in as little as 3 and as high as 50 reps. Is it optimal at those reps? Probably not. But, can it build muscle? Yes
2 weeks ago | 5
I find for me 5x6 works best for something like bench but for isolation movements 3x10
2 weeks ago (edited) | 6
4x15 for hypertrophy works great me , right now I’m lifting heavy and that 5 x7-10 reps
2 weeks ago | 1
I think it varies from person to person if one works for me it might not work for you. But the best amount of set and rep range is 5 sets of 8-15 reps for optimal hypertrophy.
2 weeks ago | 0
As heavy as you can for 10 reps with nothing left in the tank / 75 80% of 1 rep max, 1 warm up set, 3 - 4 working sets, I.e. for bench and that's enough !!
1 week ago | 0
Garage Strength
What is the most effective rep range for muscle growth?
2 weeks ago | [YT] | 125