No 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.
Sets 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…
1) Each set will only last between
20-30 seconds.
Maximizing 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. You 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 seconds.
2) Muscle stimulation will be
maximized.
Our bodies are made
up of 2 main types of muscle fibre: slow twitch and fast twitch. Slow twitch fibres
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 fibres on the other hand
produce large bursts of power and are utilized during short, explosive
movements. They contain a large number 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 fibres and this will result in the greatest amount
of muscle growth and strength gain possible.
3) Maximum resistance can be used.
By 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 by-product
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.
4) Lactic Acid production will be
kept to a minimum.
Training 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 exercise. 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.
Okay, 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 rep range. These are the calves, abs,
forearms and upper traps. These muscle groups are predominantly made up of
slow-twitch fibres, and therefore will respond better to higher reps. For this
reason, a rep range of 10-12 could 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.
Summary:
Perform 5-7 reps for
the chest, lats, biceps, triceps, shoulders and thighs.
Perform 10-12 reps
for the calves, abs, forearms and upper traps.
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