how many reps for hypertrophy?
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Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). Phase 3: Strength, consisting of moderate volume (five or six reps, three to five sets) and heavy resistance (80 percent to 88 percent of one-rep max).
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Training for Strength While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.
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Most powerlifters will train bench press 2-3 times per week. By doing this, you can gain sufficient practice with the bench press technique, as well as plan different training adaptations (strength, hypertrophy, power) on separate workouts.
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10 Sets of 3 Reps Strong athletes can handle more volume with heavy weights. Ten sets of three reps allows for lots of heavy, low-rep sets to build massive strength and keep perfect form. This rep scheme works best with barbell lifts like the Squat, Bench and Deadlift.
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Choose Your Reps and Sets The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
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Brad Schoenfeld, I found the combination of variables that most of our experts suggest will best achieve the goal of muscle hypertrophy is 3 to 5 sets of 8 to 12 reps, at an intensity of 75 to 85 percent of your one-rep max (1RM), performed with roughly a 2/0/2/0 tempo and with 30 to 90 seconds of rest between sets.
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The Ideal Rep Range For Various Weight Training Goals 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.
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People targeting muscular endurance will aim for a range from 12 to 20+ reps. Obviously you won't be able to lift heavy amounts of weight for 20+ reps, so you'll be lifting lighter loads. Also, because you're targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.
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I generally recommend sets of 5-8 reps, but if you do enough volume, you can good results by doing sets of 4 and even 3 reps for chest work. ... On the other hand, if you do too much high rep pressing not only will your muscle growth suffer but you may notice an increase in shoulder pain from your chest getting too tight.
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This belief primarily originates from the traditional rep range continuum. This continuum states that 1–5 reps are ideal for strength, 6–12 reps are ideal for muscle growth, while 13+ reps are ideal for muscular endurance.
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['Endurance: 12+ reps per set.', 'Hypertrophy (bigger muscles): 6-12 reps per set.', 'Strength (dense, powerful muscle): 1-5 reps per set.']
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1. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.
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“Power development requires heavy weight, high sets, and low reps,” Caldwell says. “It could be 4–5 sets of 3 reps, 5–6 sets of 1–2 reps, or up to 7–8 sets of a single rep. Prilepin's Chart (based off of Russian research of Olympic lifting) is a good marker for those who don't know how to control volume.”
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For muscular endurance, do two to three sets of 12 reps or more at 60 to 70 percent of your max. To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max. For muscular strength, do two to six sets of less than six reps at 80 to 90 percent of your max.
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Guidelines for Achieving Effective Volume Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. Perform 40-70 total reps per muscle group per session. Achieve this rep range across 6-10 sets.
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Your rep range doesn't matter nearly as much as you think, so don't overthink it! Here are some examples: If you're trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you're eating enough to get bigger!
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The magic rep range for skinny guys looking to build muscle is 6 to 8 reps. Just like you should be spending 80% of your time doing big, compound lifts. I believe 80% of your sets should be spent working in the 6 to 8 rep range.