optimal reps for muscle growth reddit This post is only a general guidline Minimum number of sets for muscle growth 2 3 for beginners 3 6 for advanced per week per muscle group to failure Optimum number of sets
Experiment and find your optimum maximum rep range whilst still using muscle power As soon as you fatigue or lose form back off and rest But you can reduce Range Of Movement to The results found that the high volume group 52 sets per week 38 on average resulted in greater muscle thickness and size as well as an improvement in strength gains
optimal reps for muscle growth reddit
optimal reps for muscle growth reddit
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An effective science based way to pack on muscle quickly is to use a periodised routine that emphasises high volume and multiple sets The periodic variation lets you alter the If your aim is hypertrophy to build muscle the sweet spot is 3 to 4 sets of 6 to 12 reps Muscular Endurance If your objective is muscular endurance shoot for 2 to 3 sets of 12 to 20
A moderate rep range six to 12 may be preferred since it s more time efficient than higher rep sets and less strenuous on the body than heavy low rep sets The researchers conclude that When building muscle once you can do more than about 12 reps on a core lift it s time to increase the resistance by about 5 10 percent The weight you choose along your strength curve should correspond to the
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Do 75 of your reps in the 8 12 range with the 25 a mix of 4 6 and 12 20 Covers all bases No one rep range is best A varoety of rep ranges works best because it stimulates a wider variety Do low rep strength sets have value How about high rep sets Does the pump play a role in muscle building All your rep range questions answered
Is there a hypertrophy range of 6 15 reps per set that will net you more muscle growth Let s look at this question both scientifically and practically 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
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optimal reps for muscle growth reddit - When building muscle once you can do more than about 12 reps on a core lift it s time to increase the resistance by about 5 10 percent The weight you choose along your strength curve should correspond to the