I've read article after article claiming that they have found the best rep range for muscle hypertrophy, and they all quote different research and studies into the subject.
After reading maybe 9 or 10 different articles, I noticed they all have conflicting information in regards to this matter.
Personally, I don't believe that any rep range is perfect for muscle growth. I believe as long as you are forcing that muscle to adapt, be it from 6 reps or 12, hypertrophy will occur. This is one of the key beliefs I go by when training, and as you can see in one of my recent posts, A full year of fitness, I've trained in a lot of different rep ranges.
I was reading through a workout plan the other day, and it had you do a full body exercise routine 3 times a week. When performing the routine you would perform two exercises per body part for either one or two sets of ten reps.
This was said to be hypertrophy specific training. Now I haven't yet tested it out for myself, maybe it is really good, but as far as I can see I'm not too sure.
For me, the volume and intensity doesn't seem to be high enough, but maybe that's a mistake I'm making.
I was reading through a workout plan the other day, and it had you do a full body exercise routine 3 times a week. When performing the routine you would perform two exercises per body part for either one or two sets of ten reps.
This was said to be hypertrophy specific training. Now I haven't yet tested it out for myself, maybe it is really good, but as far as I can see I'm not too sure.
For me, the volume and intensity doesn't seem to be high enough, but maybe that's a mistake I'm making.
When I train, I train to overload my muscles, either by using as much weight as I can, or by doing as many reps as possible with a lighter weight. I aim for failure.
At the moment I've been training a little different. I've been training for a set number of reps per set, and trying to choose the correct weight so that it is almost impossible to achieve the last rep of each set. This way, I'm hitting lots of different rep ranges, whilst maintaining my aim of failure.
The hardest part for me whilst doing this is choosing the correct weight. The number of times I've had to do an extra set or change what I was originally planning for the set is ridiculous, and this is just because I've either had too much or too little to hit the reps I was aiming for.
The last article I read stated that the best rep range was from 6-12 reps. How many of you train within this rep range?
What are your opinions on muscle hypertrophy and do you believe that there is a specific range for maximum muscle hypertrophy?
Let us know in the comments.
Congratulation for the great post. Those who come to read your Information will find lots of helpful and informative tips. Palmetto Supplement
ReplyDelete