how many reps for mass gain?
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There are 3 primary methods of building muscle, and those 3 methods are best utilized if you combine low reps (1-5 reps), moderate reps (6-10 reps), and high reps (12+ reps). Adjusting these variables over time is the best way to gain muscle and maximize your genetic potential.
429741
Three to four sets of eight to 10 reps is a good range, Trink says. Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. “The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says.
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['1-5 Reps Per Set = Mostly Strength.', '5-8 Reps Per Set = Strength AND Muscle Equally.', '8-10 Reps Per Set = Muscle With Some Strength.', '10-12 Reps Per Set = Muscle With Some Endurance.', '12-15 Reps Per Set = Endurance With Some Muscle.', '15-20 Reps Per Set = Mostly Endurance.']
151202
['For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.', 'To gain muscle: Three or more sets of 6 to 8 reps to fatigue. ... ', 'For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.']
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The new findings: Lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for eight to 12 reps, according to the study, the latest in a series done at McMaster University in ...
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Aim for 10-12 reps with perfect form. Selecting the correct weight is key to doing lateral raises properly and safely. You'll find that even with relatively light weights, the last few raises are a real challenge, so there's no need to try to impress by grabbing the heaviest dumbbell.
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That is to say you get a medium weight and do between 8-12 reps. But your body adapts quickly and you should change your workout every 4ish weeks or so for maximum results. Adding heavy sets of 3-6 reps once a week has shown to be helpful as well.
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Building Lean Muscle and Improve Muscle Definition Mid-range reps are generally 8 to 12. High range reps are more than 14 reps. Your sets are how many times you complete a rep scheme. So, if a strength training program prescribes 3 x 5 at a certain weight, you are looking at 3 sets of 5 reps.
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If general conditioning is your goal, then select a weight you think you can lift eight to 12 reps (or 12-15 reps for beginners). If you can lift it 25 times with ease, then it's too light, and if you can lift it only four times, then it's too heavy.
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The Ideal Rep Range For Various Weight Training Goals 5-8 Reps Per Set = Strength AND Muscle Equally. 8-10 Reps Per Set = Muscle With Some Strength. 10-12 Reps Per Set = Muscle With Some Endurance. 12-15 Reps Per Set = Endurance With Some Muscle.
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The Bottom Line. Even though the experts point out that roughly 10-30 reps is average for most people, and that 30-50 reps is in the “excellent” range – let's get something straight. The amount of push ups that you can do has very little to do with your age or gender.
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If you can easily do more than 22 reps, pick a set five pounds heavier. This determines your lighter set of weights. Add 10 pounds, and that's how much you should be lifting when reaching for a heavier set of weights.
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For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps. To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level.
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Higher reps generally contribute to building muscle. Most powerlifters will train with anywhere from 1-8 reps, but when training specifically for strength, the general rep range is 3-5. Bodybuilders and people who want to add muscle to their backs usually stick to doing 8-12 deadlifts and sometimes more.
380734
Most powerlifters will train with anywhere from 1-8 reps, but when training specifically for strength, the general rep range is 3-5. Bodybuilders and people who want to add muscle to their backs usually stick to doing 8-12 deadlifts and sometimes more.
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There's a relationship between the number of reps vs. weight you use. In fact, you can use the number of reps you can do in a set as a barometer for how heavy you want the weight. That's why a rep range of one to five repetitions is generally considered the best for gaining strength.
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When bulking you should be making use of reps in the 3-6 range for strength and then reps ranging from 8 – 12 for hypertrophy. Total working sets for a session should be between 12 – 18 sets depending on what body parts are being worked that session.