With regard to the anatomical fixation points, it’s reasonably complicated to put this in a nutshell. For many calf development is a mystery, and I have heard educated gym bros claim calfs are all about genetics. It is basically a balancing act between both figures. If you preffer to read the whole article: you can do so here: https://muscleforreal.com/guide-to-muscle-hypertrophy/, He probably read The Ultimate Guide to writing Ultimate Guides. i saw the best gains when i did 4 week programs of: week 1: 10~ reps week 2: 6-8 reps week 3: 3-5 reps week 4: 1 rep and repeated consistently. The best is working with all of the repetition ranges and not just limiting yourself to any. How old are you? 4) There are 3 ”pathways” through which you can stimulate hypertrophy: Mechanical tension, which is the most important one of the three according to research. That's periodization right there and it's the best way to go. Sarcoplasmic hypertrophy which refers to an increase in muscle size without an increase in contractile components. When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you're just that much more efficient and effective. Phase 1: Preparatory, consisting of extremely high volume (15 or more reps, three to five sets) and low resistance. Mechanical work basically means reps. Rate of protein degradation is determined by the intensity. Myofibrillar Hypertrophy lies between 2-6 reps.Sarcoplasmic Hypertrophy lies at 12 to 20 reps. So, the idea is that the optimal range is the one that best employs both forms of hypertrophy, and thats true, on average. However, on the whole, the advantage you get from working in the hypertrophy range isn’t nearly as big as people seem to think; maybe a ~10-15% advantage per unit of effort invested at most. Recently I've read "Bigger, Leaner, Stronger" by Michael Matthews and he claims that the 4-6 Rep Range is perfect for … Now low reps implies heavy, but this doesn’t mean heavier than you can complete 5 reps with perfect form. Its whatever your "maximal recoverable volume" is. As /u/eshlow said, for best results as you become more advanced you'll have to work multiple rep ranges in the same training cycle. Training with high reps is said to increase sarcoplasmic hypertrophy. The Benefits of Using Fast Reps for Muscle Growth. The main differences when it comes to periodizati… This is an increase in the fluid volume stored in the muscles, consisting of non-contractile tissue. The strength won't be. More weight + more reps = more hypertrophy. For Hypertrophy, it isn't all that important. the best sets and reps scheme for hypertrophy is the one you're not doing. Which is even more important. “The deadlift targets multiple muscle groups in a single lift, offering … 1, 2, 3, 5, 20, 30, 40, 50. What I noticed time and […] But what if the person is truly maxing out at 15 in both cases? Any thoughts are welcome and appreciated. I’ll try to keep it as comprehensible as possible. Seven of them weren’t usable for various reasons (reasons for exclusion will be explained below). 15 pike push ups or 15 hand stand push ups? Leave a rep or two in the tank. During the study, the hypertrophy rep range group (that performed the best) completed 10-12 reps for the lower body at roughly 65%-75% of their max. i saw the best gains when i did 4 week programs of: week 1: 10~ reps week 2: 6-8 reps week 3: 3-5 reps week 4: 1 rep. Generally 1-8 rep range to hypertrophy the fast twitch muscle fibers Functional hypertrophy arguably even better with reps in the 1-5 rep range, although reps as high as 6-8 can still be helpful. Start hypertrophy training by doing some explosive speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max with the heavy power exercise that you used earlier in power days. If you walk into most gyms today, you'll see a major contrast between the weights used by men and women. IMO, quit before failure. I've just written an article about muscle hypertrophy and I thought it might be helpfull to publish a summary of it here on Reddit since there are a lot of questions about muscle growth here. We don't do fiber typing over here in the USA, so you are really stuck with figuring it out by response to exercise over time. The single most important factor to increase hypertrophy is progressive overload, which refers to increasing the amounts of stress placed upon the body over time. I wish I could find it but isn't there some new research showing its up to 25 reps now? (L) 3 reps x 10RM (H) 8 reps x 10RM (M) 5 reps x 10 RM I’m curious how this might shift the benefits between hypertrophy, conditioning and strength. The BEST hypertrophy range, on average, lies between 8 and 15 repetitions. For muscle growth, it is very important to gradually increase your working weight over time. Volume = Weight x Repetitions (reps) x Sets. B.J. Hey guys, for as long as I have been lifting I have been doing my reps at a normal speed , meaning controlled but not excessively slow. In order to build muscles, the optimal volume for hypertrophy seems to be the most important variable. Training with low reps will increase myofibrillar hypertrophy. My honest answer is all of it. So, basically, the muscles move from your iliac crest (area at the front and outside of the hip bones of your pelvic belt), sacral bone (bone at the base of the spine) and ta… Lift 3 reps for 8 sets or 3 sets for 8 reps. Could someone please link me some resources on the specific type of hypertrophy that is utilized by the low reps/ low rest system that is CnP? 6) The average natural men can expect, assuming they do most things right, to gain between 40-50 pounds of muscle mass in his training journey. One of the earlier posts I read by Jamie mentioned some research that backed up this system for hypertrophy. Hey man, doesn't matter what rep range you use as long as you are becoming able either to do more repitions or to do harder progressions. The main range for non-newbies (with which anything works really) tends be from about 5-15 reps for the most part. Rep range does not matter for hypertrophy (at least up to 30 reps/set for trained lifters and 100 reps/set for untrained old people), so long as the effort per set is equal. It seems like the more advanced lifting programs aim for lower reps but most "beginner" programs that are aimed at just "getting in shape" seem to emphasize higher volume. Best Rep Range for Strength. Strength training could also become a new challenge in your everyday workout routine. Training to failure is dumb and dangerous. On higher reps sets, however, I do train to faillure since it is less stressfull on the nervous system but can provide a strong hypertrophy stimulus. OBVIOUSLY the latter right? It occurred to me that I could use the 10RM KBs but reverse the reps as below. Start your fitness journey with our Recommended Routine and wiki. Progressive overload is king. How long have you been lifting? I left more confused than ever... Hypertrophy certainly occurs to some degree at all rep ranges but is primarily proportional to volume. Any time you’re challenging your muscles with an overload, you’re going to build strength and mass. Working volume should increase over time of a lifter's "career". The average natural men can expect, assuming they do most things right, to gain between 40-50 pounds of muscle mass in his training journey. What are your lift stats and how much do you weigh? Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Low reps out-performed the study means by 7% on average compared to moderate reps, and moderate reps out-performed the study means by 8% on average compared to high reps. As you can see, though, most of the studies still cluster in the +/- 20% range. I suppose there’s only one to find out for sure. I think it easier to go from low reps to higher later on than the reverse. That's one of the reasons many begginner programs are higher in reps. Myofibrillar hypertrophy, referring to an increase in muscle size by an increase in contractile components. How can low reps affect your muscle hypertrophy? While the direct emphasis of many intermediate and advanced strength programs is to gain strength, defined as maximal strength (increase 1-rep maxes), there is also a large dependence on creating new muscle fibers to assist in this process. The best way to accumulate a lot of volume is with submaximal intensities and higher reps/sets. https://strengtheory.com/hypertrophy-range-fact-fiction/. Is there a consensus on number of sets and reps, and whether or not to aim for "failure" to maximize hypertrophy? 4.9Kshares Facebook Twitter Reddit Flipboard LinkedIn PocketHigh Reps vs. Low Reps For Strength The reason I initially became interested in high rep vs low reps training and muscle mass building was the result of watching years of pro bodybuilders training on the various social media outlets that post such things. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Therefore, it is only logical that some of you might not feel 8 reps/set as good as higher reps around 15 reps/set. Your side delts are almost always on and in use. *btw: scientific literature tells that there are at least 7 types of muscle fibers, but the can be categorized in the ones above. Press question mark to learn the rest of the keyboard shortcuts. If you already know it, move on to another thread. But let me ask you this, have you ever seen someone squat 200kg with tiny calfs? Start off high reps lower intensity and slowly increase your weight and lower reps. What would you recommend in my situation. Without a doubt I've always had far more growth with high reps. Longer breaks between sets to allow for heavier sets. Use high reps for endurance, moderate reps for hypertrophy, and low reps for strength. Will you stall out quickly with this and go nowhere? And yes I have seen George Leeman squat 500+ and deadlift 900+ with small calves. 1: The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. At first every rep range will give you hypertrophy, because everything's untrained, but with time you'll have to figure out where you respond best. Personally I do not prefer to train to faillure when training with low reps for high weights due to it's high impact on the central nerves system. KriegerStrength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Hypertrophy is determined strictly by volume and isolating muscle groups. Reps are a really bad indicator of hypertrophy based training anyway because there is the tempo and time under tension issue so just train with intensity. Not sure where you get the idea. 15 bw lunges or 15 pistol squats? in weightlifting this looks like varying the weight for different % of 1RM but with BW i think it is adequate to just do more reps as you get stronger until you deload and start a harder variation at lower reps. What you see hypertrophy with will depend on your fiber type makeup, which can (and does) vary with each muscle group in each individual. This is actual real growth of the muscle fibers. So what the commentators are talking about with different rep ranges being used would look something like 5x2 explosive chest to bar pull-ups, 3x7 pull-ups increase reps with each until you are doing 3x5 XP and 3x12 pull-ups. Muscles seem to grow the same whether you lift 3 reps to failure or 100 reps to failure. Speed work should be explosive so do not go too heavy on your speed work. But honestly if your diet is right and your program isn't stupid, and you're consistent, you'll get hypertrophy with pretty much any rep scheme up to ~15. One thing always to keep in mind that there is not ''single best parameter'' for hypertrophy. Squat 3 x 2; Hack Squat 1 x 4-6 (5 plates per side) 1 x 6-8 (4 plates per side) 1 x 8-10 (3 plates per side) Leg Press 1 x 50 reps with as few breaks between reps as possible. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. The Sarcoplasmic and Myofibrilar distinction is one grade above bro science and even if it's not, it doesn't matter. These are called Sarcoplasmic hypertrophy and Myofibrillar hypertrophy. View Record in Scopus Google Scholar. Over the last few years I've done a lot of (scientific) research to what muscle hypertrophy is, how it occurs, how much muscle an individual can gain, and more. Press J to jump to the feed. J Strength Cond Res, 31 (2017), pp. Training for muscle fiber type is silly. High rep sets thrive on being looser, and low rep sets or heavier weights on tension. Hypertrophy occurs when protein synthesis rate exceeds the protein breakdown rate. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. On higher reps sets, however, I do train to faillure since it is less stressfull on the nervous system but can provide a strong hypertrophy stimulus. Make sure the weight that you chose is light so that you can move it explosively. Just work close to failure. Doing that for specific muscles will allow you to grow those muscles more. Now, here’s the important bit. Let me take an example from basic resistance training. Intensity being how much of your 1rm you are lifting. In fact, there is one study that claims that with 30% of an individual 1RM trained to failure results in as much hypertrophy as an higher weight (was something like 70% if I remember right) which stopped 1-2 reps before faillure Similarly, low-rep sets build neuromuscular and CNS efficiency. I was just thinking this. Lifting a moderate-heavy load (70-80%) for moderate to high reps (8-12) has been found to be the most efficacious for overall hypertrophy. But the strength athletes are a lot stronger. ALSO, there is progressive overload. Periodization is a great concept – put simply, your progress is likely to stagnate very quickly unless you have some form of plan for progressive overload. Periodization simply refers to the way in which your training is organized. Have you ever tried to grow your calf muscle?Its a bitch, the muscle fiber is very tough, you can hit your favorite rep range for months and not see any progress. Generally, this involves manipulating training volume, intensity, frequency, overload and specificity to maximize performance at certain times. Because load matters, a lot. At least that's what I've found through research. 3508-3523. Of the remaining 13, there were 23 direct comparisons between different rep ranges for hypertrophy in various muscles – nine comparing low reps to moderate reps, and 14 comparing high reps to moderate reps. It is easier to focus on perfect form for 5 reps then for 10. Some women will curl 5 pound dumbbells for 25 reps in an effort to 'tone' their arms, while some guys will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength. They also completed 4-5 reps at 88%-90% of their max for the upper body. Over the training cycle you would be changing the rep ranges you are working in your pulling muscles and stimulating the muscles differently over time because you are getting stronger. Ive heard that rep ranges between 6-15 reps are the most time efficient to maximise hypertrophy (from credible sources), and that its all about training just shy/to failure. It provides them with more volume to learn the technique and decreases risk of injury since their tendons and connective tissue still has to adapt. That said, once your strength is maxed out and you're elite, there is a reason all the pros do vast majority of their work in the 12 rep range. The rest comes over time, your whole life, etc... but in smaller bits. Schoenfeld, J. Grgic, D. Ogborn, J.W. Unless you're spending many many hours in the gym like an athlete, doing as much as you can every session is probably the best way to see gains. Hypertrophy training for strength athletes is a necessary part of overall strength development, injury prevention, and performance. The Goal Dictates Everything. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. I'm the whole day available to answer them. High reps work pretty well for the delts because they’re relatively slow-twitched muscles. And regarding the begginner vs advanced lifting program question: Most begginners don't have the neccessarry motor control to perform low reps (<5) with heavy weight while maintining proper technique. So as some of you might be able to tell, it becomes a competition between time under tension versus the amount of reps/weight used. The idea is that high reps help you lose fat and make a muscle more 'toned'. 2 Michael Gonzales You can build muscle with a lower rep range. Low reps help you to gain strength and further work outs with heavier weights in a hypertrophy repetition range. 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