What is the best rep scheme for muscle growth (hypertrophy). I have read that heavy lifting in the 10x3 range is good, but I do not know if that would be advisable for a beginner.Would rep range in the 8-12 be best?
I assume this question has been asked a lot but I couldn’t really find anything when I searched.
They all work. For a beginner I suggest yes stick to 8-12 for a WHILE!! 6-2 months you need to build not onlu muscle but your tendons etc and nail solid form which you wot do trying to hit high loads.
Phill
If I were a beginner this is the way I would start training. I would use machines for the first week or two, but then, in the second or third week start using free weights and never go back.
I would lift full body, 3 days a week, lifting 3x8 on the first day 2x15 on the second and 3x12 on the third, using different exercises the whole while. I would follow this for 3-5 months…
[quote]ballin28 wrote:
What is the best rep scheme for muscle growth (hypertrophy). I have read that heavy lifting in the 10x3 range is good, but I do not know if that would be advisable for a beginner.Would rep range in the 8-12 be best? [/quote]
The one your body isn’t used to performing. For a beginner you’re better off staying above the 6rep range for awhile to strengthen your tendons. I foolishly injured myself first starting out by maxing frequently.