What is the best rep range to build muscle size?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

Does increasing reps increase size?

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.

Is 3 sets of 5 reps enough?

TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. Hypertrophy (bigger muscles): 6-12 reps per set. Strength (dense, powerful muscle): 1-5 reps per set.

What is a good number of reps in strength training?

Generally, rep ranges from 5–12 are considered as good enough for adding strength and size. The more important thing is that you progress with the workload by either increasing the weights or repetitions. That is the only way you will gain size.

What is the best rep range for building mass?

The best rep range for building mass is 6-12 reps. It’s been proven to have a slight advantage in studies, and it allows you to pack in a higher number of quality reps over the course of each week. However, there are still reasons to use other rep ranges.

How many reps should you do on a row?

There’s never really any need to do fewer than 10 reps, with the exception of pull-ups and deadlifts (if you want to view deadlifts as a back exercise). Row variations, pulldowns, reverse flyes, single-arm pulls, and everything in between get a prescription ranging from “10 reps” all the way up to “max reps.”

Do Rep ranges really make a difference?

Greg Nuckols of Strengtheory.com recently conducted an in-depth analysis of the top 20 studies investigating rep ranges, and this was his conclusion: Of the 20 studies… 17 reported no significant differences in hypertrophy in the most relevant comparison groups… but on average the ‘hypertrophy range’ did slightly better than high reps or low reps.