So I read Chad Waterbury’s article on pulling the hypertrophy trigger. From what I had read previously I thought I understood that the 5-6 rep range creates hypertrophy.
After reading that article he talked about higher rep ranges as high as 22 reps. So you would do around 2 sets of higher reps to create hypertrophy. Guess I was just wondering if I was wrong before that it occurs in the 5-6 rep range.
At 5-6 reps, you don’t get stronger or bigger. JK, look there is no perfect rep range, so it is best to work a variety of ranges. My main sets are usually 6 reps or less, but then I do a bunch of assistance work between 8-15. There is so much more than just rep range. TUT, % 1RM, rest between sets, etc.
People have gotten bigger and stronger doing singles and sets of 40+ reps. Or even much higher depending on the body part or exercise. Rep range is just one variable you can manipulate.
[quote]Ecchastang wrote:
There is so much more than just rep range. TUT, % 1RM, rest between sets, etc. [/quote]
Yup, that.
To add to that list… total volume, speed/power generated, total load, frequency, variety (similar but different movements). Many many ways to approach it.
Many programs do take the “rep range” + “short rests” approach though.