I’ve stated before that 1 rep range beats them all for size gains, and that’s 8-12 reps per set.
When rep ranges are too low, you make more “neural” adaptations and some strength gains. See these 2 articles for more:
- Why 5×5 workouts are not optimal for size gains
- Why 2 reps per set won’t cut it
On the flip side, when rep ranges are too high, the workout becomes more aerobic, you recruit the wrong type of muscle fibers for growth (type 1), and the workouts become really ineffective at stimulating gains in size.
You should be switching up rep ranges, and there are 2 ranges specifically that you need to use if your main goal is hypertrophy (size gains). Other rep ranges may be good for other training goals, but I haven’t the slightestinterest in any of that.
You don’t need to take my word for it. The National Strength and Conditioning Association says that,
“8 to 12 reps per set, are best for increasing muscle hypertrophy”
Tom Venutoechoes this when he says,
“The advantage of the 8-12 rep range is that you get maximal hypertrophy”
And this is from the Charles Poliquin Group:
“Mechanical tension, muscle damage, and metabolic stress are best produced with the following “hypertrophy-style” protocol: A moderate rep range (8 to 12 reps) with moderate loads (65 to 85 percent of the 1RM)…Training to failure is also indicated because lifting to the point where you can’t go anymore produces muscle damage and a large protein synthesis response, which will lead to greater muscle development.”
By the way, you can get more on why training to failure beats not-to-failure training in my last article here.
8 to 12 reps per set are best for increasing muscle hypertrophy. Click here for more Share on X
So, in agreement with what I teach in free Targeted Hypertrophy Training program (THT), the Poliquin Group is stating that it’s 8-12 reps to failure – not just picking up any old weight and lifting it 8-12 times per set.
Let me explain this, because people are still asking me questions (even though it’s all completely covered in the THT training manual – download it below). This is from Page 1 of the THT book:
- For each and every set, the weight needs to be heavy enough to not allow you to get more than 12 reps, but it needs to be light enough so you can get at least 8.
- This will involve a little ‘trial and error’ on your first 1 or 2 THT workouts, but it’s well worth the gains you are going to get.
- So if you got 8 or 9 reps on the first set of a particular exercise, you will need to knock off about 10% of the weight for the 2nd set to allow you to and rep to positive failure again between 8 and 12 reps.
- So in order to stay in the correct rep range in all sets, we ‘drop-set’ a little and make each successive set of the same exercise a little lighter (10% works well).
- What is positive failure? Positive failure is defined as that point in a set when you can no longer complete a full positive/lifting/raising of the rep without assistance. This is when you end your set.
In THT, we also use the 6-8 reps-to-failure rep range.
6-8 reps per set produces 75-85% Neural & Metabolic Strength & Hypertrophy
Why do we need this rep range?
What we really want is ‘chronic hypertrophy‘ i.e. continuous growth over a long period of time.
When we take time to use a slightly lower rep range, we still benefit from hypertrophy gains, but more focus is given to neural and strength adaptations.
When we finish this cycle of training, it will have a positive carry-over effect to our hypertrophy cycle (8-12 reps). This allows us to complete more reps and use more weight over time. We therefore continue to get bigger and stronger (chronic hypertrophy).
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By the way,A meta-analysis in 2007 [1]found that lifting 60%-85% of your 1 Rep Max for reps is probably the most effective way to stimulate hypertrophy. Reps-wise, that translates to about 6-12 reps per set. The high (12) and low (6) in THT training. Perfect!
Let me just wrap up by telling you exactly how these cycles fit into THT training.
You should do:
- 10 weeks training in the 8-12 rep range. Followed by…
- 10 weeks training in the 6-8 rep range. Followed by…
- 10 weeks training in the 8-12 rep range. Followed by…
- 10 weeks training in the 6-8 rep range…
…and so on ad infinitum. Make sure you are taking a full week’s rest in between those 10-week cycles for full local and systemic recovery.
You can train 3-days (full-body) or 5 days (split) per week. I make no hard-and-fast rule on that. I personally am only using the 3-day full body plan now.
Try both, if you wish. Stick with the cycle that give you the best gains, or switch them up every now and then.
Both 3-day and 5-day workouts are laid out in the THT manual and also in the free Android App.
There are of course other factors aside from rep rangelike frequency of training, volume (number of sets), intensity, which exercises to use, optimal rest between sets, and so on. THT has got it all covered.
If you’re new here or just haven’t downloaded your FREE copy of THT training before, do it now! Many many thousands of people around the world will tell you it’s the best move they ever made. See their results here. You WILL notice changes in the mirror in a few weeks, if not the first week. The scales, your clothes, and other people’s comments will also confirm this. Download it free below…
If you have any questions about training or diet, ask me below. If you need personalized 1-on-1 help from me, consider booking a consultation with me.
And also add me on social media here…
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Train With Intensity!
Mark
Reference:
[1]The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Wernbom M, Augustsson J, Thomeé R.
Aaronon December 7, 2015 at 12:05 pm
I got my best gains (size) when using 10 or 12 reps so I would agree on this!
Harryon December 7, 2015 at 12:06 pm
Great work on this.
Michael Harndenon December 7, 2015 at 4:38 pm
Hey Marc how long should each rep last (tempo)? After reading your article about loading the muscle, I’ve been struggling to load the specific muscle I’m training w the prescribed tempo frm tht. I’ve been using tht for 19 weeks and I made great gains for a few months but Ive been stuck @ 210lbs for months. I use the glad diet 3500 low carb.
Danon December 7, 2015 at 4:58 pm
Hey Mark. Off topic here a bit but I haven’t seen any recent advice focusing on the upper pecs. For the past several months I’ve switched up my chest workouts to include more decline work (per your advice), completed a chest blast a couple times, and have seen great results in my lower and outer chest. But now I’d like to focus on my upper chest as it seems to be falling behind. I assume just substituting some inclines into my workouts would do some good, but I’m wondering if you have any hacks to offer. Any advice? Or maybe an updated article on how to really hammer them? Thanks a lot – your stuff is great!
Muzzon December 7, 2015 at 5:46 pm
Hi mark, in relation to your last post (training to failure) and this one, what’s your views on lee Haneys philosophy on ‘always train to stimulate not annihilate’?
Mark McManuson December 7, 2015 at 7:40 pm
@Michael Harnden. About 1 second positive, 2 seconds negative works best. You don’t need to count it necessarily. Just ensure that your muscles are really doing the lifting and lowering.
Mark McManuson December 7, 2015 at 7:42 pm
@Dan. Yes, start including incline bench presses into your routine, that’s the only real way to emphasize that area. But really pay close attention to what you’re doing. Lower the weight if you have to and ensure constant tension throughout the set and take it to failure. Really ensure that that area is being properly stimulated throughout the set.
Mark McManuson December 7, 2015 at 7:44 pm
@Muzz. Hmm, it’s a cute saying, but it makes no sense from a scientific standpoint. Training to failure IS training to stimulate. Training to failure does not annihilate anything. The biology, the science, the studies all validate this position.
Muzzon December 7, 2015 at 9:14 pm
In your personal opinion do you think lee Haney always trained to failure? Thanks mark
Mark McManuson December 8, 2015 at 2:43 pm
@Muzz. I don’t have an opinion on that, since I don’t know how he trained. But it’s not relevant, either. Pro bodybuilders have genetic advantages that the vast majority of the population just don’t have. Chief of which is a Myostatin deficiency, which allows them to build huge amounts of muscle quickly without the intensity levels required by the rest of us.
There are other advantages like having a higher complement of type 2b muscle fibers. See my post on genetic advantages here: https://musclehack.com/can-we-all-be-as-big-as-arnold-bodybuilding-genetics-explained/
So there is not a level playing field when it comes to building muscle. There are those rare individuals who almost build muscle just by looking at weights. If a pro bodybuilder becomes a teacher and teaches the real science of building muscle, good. Feel free to take that advice. If not, the advice may be total bunk, irrespective of how big he or she is.
Taking such advice would be the equivalent of taking height lessons from a 7ft guy. It’s his genetics – he can’t teach you how to be that tall, even if he thinks he can.Samon December 8, 2015 at 5:28 pm
Mark McManuson December 8, 2015 at 7:58 pm
@Sam. When I was on MANS (carb-cycling) I did for years. I am on GLAD now, I eat maybe 12-20 eggs per week. If you’re on low carbs, there’s no issue with eating 40 eggs a week.
ron johnsonon December 9, 2015 at 12:15 am
Tom Platz, Serge Nubret, Phil Hill, and Johnnie Fuller were ALL KNOWN to do no less than 30 reps per set. There is no best rep range for hypertrophy…
Mark McManuson December 9, 2015 at 4:05 pm
@Ron Johnson. Firstly I’d ask you, how do you know their results would not have been better, faster in coming, if they had used 8-12 reps per set? What are you basing this assertion on? This is the reason we have scientific studies into the matter – to test different ranges on different groups and find out objectively what works best.
Also, aside from the studies, as mentioned in the post above, we know what happens to muscle fibers at different percentage of 1 rep max i.e. different rep ranges, which a big part of the reason why I, Tom Venuto, Poliquin, the NSCA, and many others have come to this conclusion about hypertrophy stimulation and 8-12 reps per set.
Thirdly, I’ll copy the comment I left above to show why the type of anecdotes you mention are irrelevant, especially in the light of real science.
Pro bodybuilders have genetic advantages that the vast majority of the population just don’t have. Chief of which is a Myostatin deficiency, which allows them to build huge amounts of muscle quickly without the intensity levels required by the rest of us.
There are other advantages like having a higher complement of type 2b muscle fibers. See my post on genetic advantages here: https://musclehack.com/can-we-all-be-as-big-as-arnold-bodybuilding-genetics-explained/
So there is not a level playing field when it comes to building muscle. There are those rare individuals who almost build muscle just by looking at weights. If a pro bodybuilder becomes a teacher and teaches the real science of building muscle, good. Feel free to take that advice. If not, the advice may be total bunk, irrespective of how big he or she is.
Taking such advice would be the equivalent of taking height lessons from a 7ft guy. It’s his genetics – he can’t teach you how to be that tall, even if he thinks he can.
