THE BEST REP RANGE FOR MUSCLE GROWTH

It's the age old question, what's the best rep range for muscle size?

There's not a gym goer in the world who doesn't have their theory.  

THE RESEARCH

Studies tell us that progressive overload and increased tension is what grows muscle (1). Simple.

Make sure you're adding weight to each exercise, be it every week or even two weeks.

Even it if it's 1.25 kg's - it's still progress.

But how much should we be lifting?

A meta-analysis involves gathering a whole HEAP of studies together, and drawing a conclusion.

A meta-analysis of 140 studies (2) was done in 2003 in relation to strength training, and the researchers concluded that:

  "Training with a mean intensity of 60% of one repetition maximum elicits maximal gains in untrained individuals, whereas 80% is most effective in those who are trained."

We'll get to high reps in a minute - which certainly have their place.

But, it's important to aim for around 6 reps of 80% of your 1 REP MAX - until you can do 7 + reps.

Then - add more weight, and keep repeating this process.

This will increase strength - which we know increases myofibrillar hypertrophy, which is a rise in the number and size of the actin and myosin filaments within muscle tissue (3), meaning low reps will certainly grow muscle.

 

6 X Mr. Olympia Dorian Yates only ever worked in the low rep range, and packed on enough size to walk away champion many times.

HIGH REPS

High reps certainly have their place, and are not to be discarded.

Many gym goers complain that low reps over a long period of time leads to injuries and joint discomfort.

Considering resistance training for males and females is something that should be performed for the majority of a lifetime for optimal health and body composition, high reps can provide much needed relief for many people.

 It's all about living to train another day - regardless of what is best for you to allow this to happen.

Latest research into high-reps has provided interesting results.

One breakthrough study that raised a lot of eyebrows in the strength training world, found that higher reps for quadricep training results in a 60% HIGHER rate of protein synthesis (4).

The research had one group perform three sets of LOW reps on the leg extension, and another group HIGH reps.

All sets were done to MUSCLE FAILURE.

They observed a 7% growth in the quadriceps for BOTH groups, using MRI, which is a very accurate way to measure muscle growth.

Both groups were also given the same post-workout feed. FIT'N'FLEXED spoke to one of the researchers at the time of the study, Cameron Mitchell, who said:

 "Your muscles aren't as smart as you think they are. They can't pick up really small variations in the program. Basically what we think is whether you recruit all your muscles by lifting heavy weight a few times or light weight a lot of times, your muscles respond in essentially the same way."

Another study (5) looking at the link between high reps and muscle growth concluded : "Substantial fibre hypertrophy is achieved by training with low-intensity contractions." 

Training using high reps will hammer your muscle glycogen stores, and your bodies reaction to this is to INCREASE the amount of glycogen that can be stored in your muscle.

2.7 grams of glycogen stores 1 gram of water along with it - and water makes your muscles bigger!

Also, a more hydrated cell boosts protein synthesis, and forces the cell to stretch.

All of this results in a LARGER muscle, by inducing what's called sarcoplasmic hypertrophy (the contents of a muscle cell getting bigger).

It's clear that high reps will induce growth as well, but muscle failure and volume are too the key.

But - high rep training will not deliver the same strength gains as low rep training.

WHAT ABOUT MODERATE REPS? 

Moderate reps are generally defined as being in the 8-12 rep range.

This is probably the most popular rep ranges used by gym goers of all levels, because:

 It walks the line between the strength and myofibrillar hypertrophy benefits seen from LOW reps, whilst also inducing sarcoplasmic hypertrophy evident from HIGH reps.

SUMMARY:

All the rep ranges grow muscle in these ways:

LOW REPS (4-6) - Optimal strength gains, myofibrillar hypertrophy (a rise in the number and size of the actin and myosin filaments within muscle tissue).

MODERATE REPS (8-12) A combination of myofibrillar hypertrophy, and sacroplasmic hypertrophy (a boost of the sarcoplasm and other non-contractile proteins within muscle cells).

HIGH REPS (15 +) Increased protein synthesis, sacroplasmic hypertrophy.

As you can see, there's no MAGIC number when it comes to rep ranges for muscle growth, unless you're a powerlifter and your primary goal is strength.

Deciding on the best rep range for size isn't as straight forward as some people may think.

But the research tells us that if muscle growth and optimal body composition is your goal, then THREE things are very important:

1. Muscle failure

2. Volume

3. Progressive overload. 

However, a combination of all rep ranges is a great tactic, if too much low rep training flares up any new or old injuries.

PRACTICAL APPLICATIONS

A great way to increase strength/size, and reduce the risk of injury for those nervous about low rep training, is to use a combination of all THREE rep ranges, on EVERY exercise, for EVERY body part you train.

For example, one could approach the leg press on leg day in the following way:

 LEG PRESS - 4 sets:

SET 1: HIGH REPS

SET 2: LOW REPS

SET 3: MODERATE REPS

SET 4: LOW REPS

This would result in STRENGTH and MUSCLE gains - without putting too much pressure on any old injuries, or increasing the chances of any new ones.

Unless you're trying to get your name inked within the powerlifting pages of the Guinness book, then you don't HAVE to perform low reps if your body doesn't agree with them.

The key to muscle growth is consistency - get in there and do it frequently, making sure there's plenty of volume, muscle failure, and progressive overload, regardless of the rep range you choose.

 

Stay Fit, Stay Flexed!

 

REFERENCES

(1) Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. "Mechanism of work-induced hypertrophy of skeletal muscle." Med Sci Sports. 1975 Fall;7(3):185-98.

(2) Rhea MR, Alvar BA, Burkett LN, Ball SD. "A meta-analysis to determine the dose response for strength development." Med Sci Sports Exerc. 2003 Mar;35(3):456-64.

(3) Kraemer, William J.; Zatsiorsky, Vladimir M. (2006). Science and practice of strength training, second edition. Champaign, Ill: Human Kinetics Publishers. ISBN 0-7360-5628-9. 

(4) Nicholas A. Burd, Cameron J. Mitchell, Tyler A. Churchward-Venne, Stuart M. Phillips. "Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise." Applied Physiology, Nutrition, and Metabolism, 2012.

(5) Alway SE, Sale DG, MacDougall JD. "Twitch contractile adaptations are not dependent on the intensity of isometric exercise in the human tricepssurae."  Eur J Appl Physiol Occup Physiol 1990;60(5):346-52.