Best Rep Range for Building Muscle

hi this is rather confetti lift if you’re following one of the key nobody programs or then you order the time-tested master building program you probably already know that the medium rep ranges are the best for building muscle but I thought you’d like to know why that’s why I’m making this video in this video we’ll see why the 5 to 8 rep range or even the 4 to 12 rep range is the best for building muscle and we’ll also discuss why you shouldn’t use the same rev range on all exercises and we’ll also discuss the situations when it’s a good thing to train in a lower rep range meaning 1 to 4 reps and the higher rep range 10 to 15 this is going to be a technical video but trust me it’s worth it in this video we’ll basically answering the question how heavy should you train because the heavier the weight the fewer the reps you’ll be able to do with that weight and before we explain how intensity affects muscle growth I think it will be very useful to first address the causes of muscle growth so let’s start with the basics what makes muscle growth everybody who’s honest will be quick to tell you that the causes of muscle growth are not yet completely understood but we do have 90 to 95% of the picture in my opinion the main that best explain the causes of muscle growth is dr. Bradshaw Enfield in one of his papers he concluded that the three main causes of muscle growth are these number one progressive tension overload meaning lifting heavier and heavier weights over time number two muscle damage micro tests of muscle fibers that necessitate repair and number three cellular fatigue pushing your muscle to its metabolic limit through high reps now out of the three progressive tension overload has the most profound effect by far but that doesn’t mean it’s everything that matters muscle damage and metabolic fatigue also play a role in growth so if we want to maximize our muscle size we need to take those into account as well when we present the causes of muscle growth like this there’s a very good question that begs an answer does the rep range even matter as long as you’re making progress because progressive tension overload is what matters most right well studies to show that you can make muscle gains training in any rep range as long as you’re making progress low reps medium reps high reps everything works as long as you’re making progress however results are not equal in all situations the medium rep range is still win out in the end let’s see why number one the way you use must be heavy enough to cause growth most people agree that there is a minimum intensity threshold for resistance training induced hypertrophic adaptations in English the way you use must be heavy enough to cause growth how heavy the threshold seems to be 60% of your 1rm and everything about the reason the load has to be above 60% of your one repetition maximum is so that you can recruit the fast twitch muscle fibers the muscle fibers that are responsible for explosiveness and high force production and also have the greatest potential for growth these are the muscle fibers that you want to develop if you want bigger muscles using a low load you primarily recruit the slow twitch muscle fibers these are the fibers that are associated with muscular endurance they are very resistant to fatigue but they can’t produce that much force and they also don’t have a lot of potential for growth so put simply low loads are not optimal for muscle growth because they don’t provide enough tension to recruit all muscle fibers with one exception of course there is an exception right low loads can recruit your muscle fibers as well including fast which muscle fibers but only if a set is taken to failure as the slow twitch muscle fibers get fatigued as you are doing a lot of reps well progressively your fast twitch muscle we’ll be recruited as well until all muscle fibers are fatigued so you can recruit all muscle fibers training in higher rep ranges and you probably can get optimal growth but should you let’s see you have to train to failure in every set with a light load well doing sets of 20 to 30 reps to failure is grueling I haven’t tried it myself but so I’ve heard apparently about half the people who try to do this or do this for a longer period of time end up throwing up because of the effort and the sheer pressure it puts on you so my question is why would you train like that on purpose you can just train with medium loads instead you get the same effect but with much less work okay so low loads are out in most situations but what about high loads working in a low rep range must be optimal for hypertrophy because you are using a weight that is heavy enough to cause growth right well yeah sort of but medium rep ranges are still better why you need to accumulate a certain amount of volume as well remember that optimal growth doesn’t all come down to high tension on the muscle fibers you also need muscle damage and metabolic fatigue that means you need a certain amount of time under tension and you need to do enough reps to fatigue the muscle fibers in other words you need to do enough volume as well someone will say aha I see so I can get optimal growth training in a low rep range as long as I do enough sets to get the required volume that’s exactly right but you would still do better if you drained in a medium rep range Brad Schoenfeld showed us why in one of his studies he studied what would happen if you did the same amount of volume with two different loads one that you can only do three reps with and one that you can do ten reps with so both loads being heavy enough to cause growth one who did three sets of ten and the other group did ten sets of three so there was a big difference there in load at the end of the study both groups show the same amount of muscle girl so if you did the same volume with the heavy load the effects were the same but the work the groups had to do was very very different as you can imagine doing a lot of sets with a weight that you can barely lift is not fun the high load group had a very bad time because they had to do ten sets of three compared to the other guys that had to do three sets of ten the guys in the heavy load camp reported feeling exhausted after each workout they felt over trained and some of them actually got injured and had to drop out of the study on the other hand the guys doing three sets of ten felt energized and they felt willing to do more because they workout only took like 20 minutes compared to the guys to the other group that the workout took more than one hour the conclusion here is this although you can get optimal growth training in a low rep range it’s probably not worth it as in the case of low load training you’d have to do a lot more work to get the same results if you workout in a medium rep range like the 5 to 8 rep range or the 4 to 12 rep range you get all the benefits you use a heavy enough weight to recruit all muscle fibres you can do enough volume to create muscle damage meaning you get enough time under tension and you also can do enough reps to fatigue the muscle fibers to get metabolic fatigue basically training in a medium rep range is the easiest way to accumulate volume with a heavy enough weight let me say that again training in a medium rep range is the easiest way to accumulate volume with a heavy enough weight that’s actually a quote by Erik Helms I could have stayed up all night and not that so if you’re a beginner my recommendation is to do all your work in the 4 to 10 rep range if you’re an intermediate it’s probably best to do about 70% of your work in that range and also leave some room for par training if you’re an advanced lifter it’s probably best to do 50 to 60 percent of your work in a medium rep range and also make low rep training and higher training a part of your routine in natural lifters strength is very closely linked to muscle development if working in a low rep range for a while allows you to get stronger that will probably translate to muscle gains the reason for that is because once you’ve made your neurological strength gains your bones ligaments tendons have improved and your form is efficient the only way that you can get stronger is if you get bigger muscle fibers so if you are getting stronger and you are past the beginner or intermediate level you are by default getting bigger you have to be also if you get stronger in a low rep range you’re probably going to be stronger in a medium rep range as well once you go back and again progressive overload equals muscle growth now what about hiring training first of all there are some movements that you simply can’t train efficiently with low reps or medium reps for example try doing sets of 5 on lateral raises you can you will feel the pressure in your joints instead of filling your muscles working the same goes for real build flies or chest flies or calf raises or rope push downs these are exercises that you have to work in a higher rep range a good rule of thumb is to work your isolation movements in a slightly higher rep range than you do your compound movements for example I do curls and skull crushers in the six to ten rep range and I do lateral raises real delt flies and abs in the 10 to 15 rep range another reason to incorporate higher training is to get more sarcoplasmic growth that is the growth of everything that is not contract of tissue in muscle meaning glycogen water minerals triglycerides stuff Abed when you repeatedly deplete the fuel inside the body part meaning glycogen your body will adapt by supe super compensating those glycogen stores those fuel stores and that will of course lead to bigger muscles that’s the main purpose of pump training but pumping your muscles from time to time may also lead to an increase of the actual muscle fibers here’s what Brad Schoenfeld wrote about countering in his book the max muscle plan people often dismiss the pump as a temporary cosmetic phenomenon but this dismissal is short-sighted record that the body perceives cell swelling as a threat to the integrity of the affected muscle fibers the body responds by increasing protein synthesis and decreasing protein breakdown the basis of muscle development so as I said in the beginning if you’re following any of the killer body courses or any other time-tested program you are already probably training in a medium rep range but now you know why as you get more advanced the need to change things up and add in more elements of periodization increases and that means useful to do more load and training and higher training in your routine alright so this is it for this video I know it’s been a long one but thank you for stopping until the end if you have any questions give a comment below and also any feedback at all is appreciated also make sure to follow brad song filled like mcdonald any cams and of course Greg o Gallagher because these are the guys that I’ve learned this information from so make sure to give them some love and something else make sure to check out my free ebook the path of goal physique this is an e-book I’ve put together to help you decide what your goal physique is and show you how to get there from your current condition it shows you how to set up your content bulk cycles what should you do first how you should change up your training so it’s like a roadmap from your click your physique make sure to check it out click here and get it for free remember to leave a comment below to tell me what to think about this video and I’ll be seeing you next time see ya you


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