Best Rep And Set Range To Build Muscle

Best Rep And Set Range To Build Muscle

So what’s the Best Rep And Set Range To Build
Muscle? With almost 30 years of weight lifting experience
I’ve tried, and studied everything there is to know about the best rep and set range for
size. I’ll explain how many reps and sets to build
muscle, and we’re starting right now. Welcome to my channel,
I am Steven, the Lifting Dermatologist, a Belgian doctor with 30 years of weight lifting
experience, and the author of “Flexibel Dieet en Krachttraining”. If you want to learn more about fitness and
nutrition, hormones and anti-aging, please Like and Subscribe,
all this to optimize your life overall. And hit that notification bell so you won’t
miss anything. I also invite you to join my other youtube
channel TRT and Hormone Optimization. The Link you can find in the description of
this video. First thing that needs to be said is that
there is no “best set and rep range”. But then again, you need to choose what you’re
going to do in your workouts wisely. You should also realize that you can not train
in the same set and rep range forever. And there are 2 important reasons for that. (1) Every intermediate to advanced lifter,
when you’ve been working out out consistently for many years, gets to deal with some level
of staleness. When you work out you’re uninspired, the
workout starts to feel like you just have to do it. Training has lost its freshness, and you have
lost your motivation, and start wondering why you go on. There might be 2 causes for this staleness:
psychological, like a sort of boredom, and physiological, what you also could call training
fatigue. You could suffer from both causes to this
staleness of course, but you can definitely tell it’s also physiological when there
are also other signs of overtraining, like joint aches, trouble sleeping, mood changes,
reduced health in general, and so on. To prevent and even treat this staleness,
one should always try to keep things fresh. This means changing up set and rep ranges, exercise selection, exercise order, and so on. This is why periodization is important. (2) Second reason you can not train in the
same set and rep range forever is the anatomy of your muscles. To train all 3 muscle fibre types, you have
to use low rep ranges (6-8) for the fast twitch fibers, intermediate rep ranges (10-15) for
the intermediate twitch fibers, and high rep ranges (15-20) for the slow twitch fibers. The distribution of muscle fibre types differs
from person to person, but also from muscle group to muscle group. You can not train all the muscle fibre types
at the same time, so you have to use periodization to alternate blocks of 2 types of training
(low and intermediate rep & intermediate and high rep). While you train one kind of muscle fibre type,
the other type stays on the back-burner at maintenance. So those are the 2 reasons why you have to
incorporate periodization into your training: to prevent staleness, and to train all types
of muscle fiber. So, what’s the answer to our question: what’s
the Best Rep And Set Range To Build Muscle? Simple: certain training blocks you should
dedicate to mainly lower reps with higher loads, that’s 6 to 8 reps, and other blocks
you should mainly do higher rep training with lighter loads, that’s the 10 to 15 or for
certain exercises even 15 to 20 rep range. A few more points to consider here:
Different muscle groups need different volumes. So the number of sets you’ll have to do
will probably be higher for the smaller muscle groups, and lower for the bigger muscle groups. Compound exercises trigger more generalized
fatigue than isolation exercises. To give specific recommendations for one individual
is of course impossible. General recommendations are: going under 5
reps per set, will make the weights you have to handle to train with enough intensity very
heavy what will tax the joins and tendons a lot. Going over 20 reps on every set, training
with relative light weights, will rather train your muscle endurance, and will make training
sessions really long. Anything in between 5 and 15 reps per set
will work fine, and even better is varying the rep ranges from training block to training
block, from workout to workout, or even within a workout, for example when you are training
reverse pyramid training style. Reverse pyramid training means that you start
with 6 reps and a heavy load, next 8 reps with a lighter load, next 10 reps with an
even lighter load, and maybe a fourth set of 12 to 15 reps with a very light load. Okay, I hope this explanation could be of
some help for you. Let me know in the comments what kind of set
and rep range you are using for the moment, and I’ll see you in a next video.

7 Replies to “Best Rep And Set Range To Build Muscle”

  1. most interesting and useful video
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  2. Im using mostly a double progression system. Eg after warmups for say shoulder presses, i will have 3 working sets and will aim for 6 reps on all 3 sets. When ive reached that i then shoot for 8 reps. Then shoot for 3 sets of 10 reps. I will then add an extra 10kg to the exercise and start again and try and get 3 sets of 6 reps, then next level 3 sets of 8 reps and later 3 sets of 10. Then another weight increase.

    I think this helps control the dose of each exercise. Smaller exercise its going to be more about adding reps alot more than weight used. When it gets hard to make any progression i may look at dropping it from 3 working sets to 2 working sets.

    So a training cycle like this can go for months. Eventually its a good idea to take 2weeks off and restart another progressive system, maybe working towards a 1 rep max in the squat, bench and deadlift.

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