How Many Reps Should You Do To Get Stronger And Build Muscle At The Same Time
What should be the ideal rep range for a set? If you grind iron, I know this question has always been on your mind. Some say go heavy or go home, while some say it’s all about high reps with moderate weights. You listen to both school of thoughts and keep flipping your rep range. I am sure you must have heard other strange advice as well. But what exactly is the truth? What’s the best rep range for hypertrophy and strength gains? Or does it even matter?
Rep Range for Maximum Hypertrophy
High Volume training is an old school philosophy which bodybuilders still follow, to get huge. It worked for bodybuilders then, and it works now as well. Muscle Hypertrophy occurs when you break the maximum muscle fibers in your weight training. Once you start lifting weights in the gym, your muscles also get stronger and they learn to perform better via neural adaptations. With these adaptations, it becomes easier for your muscles to lift the same weight and your body engages less muscle fibers. In short-your muscles are adaptive. Also, it’s not only the amount, but the time under tension that the muscle is subjected to. Science backs the fact that athletes who lift to their maximum capacity, and perform fewer sets with heavier weights had good strength but muscle hypertrophy was not as prevalent.
High Reps And Testosterone
Studies also show that athletes under high volume training with multiple sets had high levels of testosterone and growth hormone, which plays a crucial role in muscle hypertrophy. So, what’s the conclusion? For Hypertrophy, it is always better to choose high volume training i.e. 6 -12 reps in 3-6 sets. So does that mean if your train for strength, your muscles won’t grow? Well, you surely will see muscle growth with strength training also, but the maximum benefits can be attained by performing sets in a higher rep range and maximum time under tension.
Rep Range For Strength Training
The ideal rep range for strength training is 1 to 6 reps with up to 3 sets for an exercise. Since the target here is not maximum muscle fiber stimulation and recruitment, people looking to increase their power lifting or weight lifting strength should aim for fewer repetitions and fewer sets along with max weights they can carry.
Training Program To Build Strength As Well As Hypertrophy
There have been a lot of bodybuilders who used to be power lifters before they started competing. Ronnie Coleman is one outstanding example. So it will not be justified to say that both sports can’t go hand in hand. If your target is to increase your strength as well as hypertrophy, you can follow the following training program like I do. This will also prevent your muscles from hitting a plateau as you will be working in a mixed rep range, hence inflicting more shock to the muscle.
Day 1- Chest, Triceps and Deltoids (Volume Training)
Day 2- Legs (Strength Training)
Day 3- Back and Biceps (Volume Training)
Day 4- Chest, Triceps and Deltoids (Strength Training)
Day 5- Legs (Volume Training)
Day 6- Back and Biceps (Strength Training)
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.