Best Rep Range to Build Muscle: Where is the Science Today?

Best Rep Range to Build Muscle: Where is the Science Today?

In recent years, the debate surrounding the optimal rep range for muscle hypertrophy has continued to evolve, prompting a re-evaluation of existing guidelines. The long-held conventional wisdom has been that higher rep ranges, typically above 12, are suitable for muscle growth, while lower rep ranges, 3-5, are more suitable for strength gains.

The Importance of Context

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Before exploring the science, it’s essential to note that the choice of rep range should be individualized and dependent on specific training goals, experience, and personal preferences.

Where is the Science Today?

In the pursuit of optimal training methods, recent studies have shed light on the optimal rep range for muscle hypertrophy, debunking the notion that higher reps are always superior.

Case for High Reps/Low Load (Up to 35!)

A 2021 review of the literature examined various rep schemes for hypertrophy training, revealing that an incredibly wide range of rep schemes can be effective, with the lowest effective load of 30% 1RM (1).

A study published in 2015 randomized 18 resistance-trained men to either a high-rep, low-load group (25-35 reps) or a low-rep, high-load group (8-12 reps) (2). Participants underwent an eight-week program, during which training variables were equated.

While both groups showed similar hypertrophy adaptations, the results are inconclusive, as it remains unclear whether these findings would hold beyond the eight-week period (2). A multitude of studies and meta-analyses continue to suggest that muscle hypertrophy can be achieved at many different volume-equated loads (3, 5, 9).

Are Higher Reps Effective?

Recent studies have aimed to clarify the effectiveness of high-rep training in comparison to lower-rep methods. A meta-analysis found no significant differences between low-rep and high-rep protocols on hypertrophy of type I and type II fibers in the lower body, provided sets were taken to failure (3).

High-rep sets cause discomfort, a higher rating of perceived exertion, and less enjoyment compared to lower-rep sets (3, 8, 9). Rather than altering the entire training program, incorporating high-rep sets towards the end of a muscle group’s workout could be an effective way to introduce variability (3).

Is Training to Failure Necessary for Hypertrophy?

The age-old debate surrounding training to failure continues, with some arguing it’s no longer necessary for low-rep training. In reality, both high-rep and low-rep training require proper stimulation and technique to elicit desired outcomes. Sets should be taken to failure or near failure to ensure adequate muscle stimulation (2).

Conclusion

As we reassess the optimal rep range for muscle hypertrophy, it becomes apparent that various rep schemes can elicit the desired results. While lower rep ranges are often associated with strength gains, high-rep ranges can be just as effective, provided volume and progressive overload are maintained.

Whether training with higher reps is effective will depend on individual factors such as experience, preferences, and goals. Embracing adaptability and incorporating novel rep ranges can be an effective strategy for progressive overload and continued growth.

FAQs:

Q: What is the best rep range for muscle hypertrophy?

A: A 2021 review of the literature suggests an incredibly wide range of rep schemes can be effective, with the lowest effective load of 30% 1RM. Studies have demonstrated similar hypertrophy adaptations across both low-rep (8-12) and high-rep (25-35) protocols.

Q: Do I need to train to failure to achieve hypertrophy?

A: Yes. Regardless of the rep range, it’s essential to take sets to failure or near failure to ensure adequate muscle stimulation.

Q: Are lower reps better for strength gains, and higher reps for muscle growth?

A: No. The dichotomy is oversimplified, as various rep ranges can elicit desired results.

Q: Can I change my rep range and still see results?

A: Yes. Incorporating novel rep ranges can be an effective strategy for progressive overload and continued growth.

References:

(1) Carvalho et al., (2022)

(2) Lasevicius et al., (2015)

(3) Grgic, (2020)

(4) Plotkin et al., (2021)

(5) Morton et al., (2016)

(6) Schoenfeld et al., (2017)

(7) Plotkin et al., (2021)

(8) Schoenfeld et al., (2015)

(9) Schoenfeld et al., (2015)