The Perfect Rep Range For Building More Muscle
matter what you read or who you talk to, everyone has their own opinion
of what the "perfect" rep range should be to allow for maximum
muscle stimulation and growth.
In this article I’m going to clear up
the confusion once and for all and teach you the truth about choosing
the most effective rep range for optimal muscle-building results.
that utilize heavy weight and low reps are without a doubt the most
effective means of stimulating muscle growth. For every set you perform
in the gym, you should utilize a rep range of 5 to 7.
This means that
for every set you perform, the weight should be light enough that you
can complete 5 reps in good form, but heavy enough that you cannot
complete more than 7. What's so special about 5 to 7, you ask? Well…
Each set will only last between 20-30 seconds.
your muscle gains is all about intensity and efficiency. By utilizing a
lower rep range, your sets will only last a short period of time,
allowing you to generate 100% mental focus and effort. Training with
100% intensity is critical to stimulating muscle growth and it is much
easier to maintain this level of effort for shorter periods of time.
will not have to psyche yourself up for marathon sets lasting minutes on
end, but rather for a short burst of all-out effort lasting only several
Muscle stimulation will be maximized.
bodies are made up of 2 main types of muscle fiber: slow twitch and fast
twitch. Slow twitch fibers cannot generate large bursts of power and are
utilized during prolonged activity. They have a high tolerance for
endurance exercise but do not have a very high potential for increased
growth. Fast twitch fibers on the other hand produce large bursts of
power and are utilized during short, explosive movements.
They contain a
large amount of mitochondria (an area in the muscle cell where energy is
produced) and have the highest potential for increases in both size and
strength. By utilizing a rep range of 5 to 7 you will tap into these
extremely responsive fibers and this will result in the greatest amount
of muscle growth and strength gain possible.
Maximum resistance can be used.
performing only 5 to 7 reps per set, you will enable your muscles to
handle heavier amounts of weight than you could with a higher rep range.
Building muscle is a byproduct of building strength, and training in a
lower rep range is the most effective way to accomplish this. Since your
strength will shoot up much faster using 5 to 7 reps per set, so will
your muscle size.
Lactic Acid production will be kept to a minimum.
in the range of 5 to 7 will also decrease the amount of lactic acid that
is secreted within the muscles. Lactic acid is a metabolic waste product
that is produced as the body burns carbohydrates for fuel. Lactic acid
accumulates in the muscle tissue at increased rates the longer you
By limiting the amount of lactic acid production you will
decrease muscle catabolism and create an environment in the body where
greater amounts of energy can be generated. This will translate into
greater power output and maximum strength potential.
so we've established that a rep range of 5-7 is the absolute most
effective means of stimulating muscle growth. However, this does not
apply all the time or on every single lift. There are a few
select muscle groups that should be stimulated using a slightly higher
These are the calves, abs, forearms and upper traps. These
muscle groups are predominantly made up of slow-twitch fibers, and
therefore will respond better to higher reps.
For this reason, a rep
range of 10-12 should be utilized for these muscle groups. Again, this
means that the weight should be light enough for you to complete at
least 10 reps, but heavy enough that you cannot complete more than 12.
5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.
Perform 10-12 reps for the calves, abs, forearms and upper traps.
The Author18 Whitney Ave
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of
top-selling Internet Bodybuilding E-Book: The Truth About Building
If you want to learn how to build the greatest amount of
lean muscle mass and strength possible in the shortest period of time,
click here to visit Sean's website!"
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