I’ve had my best results with 5-6 for upperbody and hamstrings, and higher, 10-50 for quads and calves.
With upper body, I have found that in addition to the lower reps ( usually done with 60 - 80 % 1RM ), I have had my best gains in mass with multiple sets not taken to failure and short ( 60 - 90 second ) rest periods. The most productive training protocol for me has been drop or strip sets - for example, dips - BW + 100lbs X 5,(90sec rest)BW +90lbs X 5, (90 sec rest) etc all the way down to BW x 5. That’s 55 reps in about 20 minutes.
With quads and calves I rest as long as it takes to catch my breath, and aim to do 100 reps in each quad and calf workout. Obviously, I use much lighter resistance for quads and calves, subscribing to the speedskater training theory.
Poloquin mentions in his book “Poloquin Principles” that the hypertrophy range is not so much determined by reps (muscles can’t count), but by time under tension, as some of you have correctly said. I believe he quotes 20-70 seconds as being the time range for best hypertrophy. I’d say, in very general terms, that if most individuals varied their sets within this time range they’d see (on average) the best size gains.
I like the 4-8 range to be honest. I did the 8-12 thing for years and then started to follow a program that used a strict 4-6 protocol and I started gowing like mad. I know part of it was the change in rep ranges. So now I alternate 4-8 for 5 weeks (6 workout cycles) and 8-12 for 5 weeks and then throw in a cylce (5 days) of high rep, 15-20 reps stuff. Just what works for me. And only worth 2 cents…
I happen to agree with you, well said. Not to oversimplify our hyooogness endeavor, but I am a believer that if we train hard and regularly, eat right (thats another broad topic altogether) and sleep well then good gains will come. That was quite the run-on sentence huh? I feel like in the past I overcomplicated my training and diet. Not to say that it is so simple that we quit trying new routines and ideas, however, if you find what works for you, I say stick with it with few modifications. Another 2 cents worth…
I don’t think that we are disagreeing nearly as much as you would think. I say that because I think that there is an overiding principal at work, and that is to adjust based on your personal response to various load parameters.
I feel that Jim’s list serves as a great starting point (especially for the beginner). Then you adjust based on how your body responds.
One thing comes across loud and clear.Even though it may sound simplistic to many of us, you must “push” the muscle beyond their normal thresholds, and do it in a progressive fashion (whatever loading parameters you choose to use). If you don’t do that, you will see little (if any) growth.
4-5 reps