I have heard so many times that the best rep range for hypertrophy is 8-12 reps. However I have been thinking about it and I’m not so sure why? Strength training is typically heavier and lower weights, the reason that you can lift heavier is because you have more rest, because you include more muscle fibres into the lift, so why would this not benefit muscle development if you’re using more fibres for the lift and the only difference is the increased rest? Feel free to tell me I am completely wrong because I’m just looking for an answer, cheers
Uhm. It looks like you want 50 years of debates summarized in a single response? Really?
I’d suggest hitting some of the articles on the site and learning about theories that way.
–Me
How about spending a little time in a wide range of reps, because not only is the subject debatable, but there are individuals that have great results doing a variety of methods. There is no perfect rep number.
A lifter must perform quality work in a variety of rep. ranges over time if they desire more than the initial results.
the 8-12 range is popular because it usually hits what is considered by many to be the ‘time under tension’ sweet spot
[quote]jackbradneyraw wrote:
I have heard so many times that the best rep range for hypertrophy is 8-12 reps. However I have been thinking about it and I’m not so sure why? Strength training is typically heavier and lower weights, the reason that you can lift heavier is because you have more rest, because you include more muscle fibres into the lift, so why would this not benefit muscle development if you’re using more fibres for the lift and the only difference is the increased rest? Feel free to tell me I am completely wrong because I’m just looking for an answer, cheers[/quote]
-Heavy weights and lower reps don’t necessarily target more muscle fibers, those rep ranges target the muscle fibers responsible (used) in lifting heavy weights.
-8-12 reps (I personally like 6-12 Reps on my hypertrophy days) are considered best because of like another poster already said TUT, and it still allows for relative heavy weights. You start the reps at 8 (6 in my case) and progress with that weight until 12 reps can be performed. This makes the muscles adapt and grow. Hope this helped in some way
[quote]mbdix wrote:
[quote]jackbradneyraw wrote:
I have heard so many times that the best rep range for hypertrophy is 8-12 reps. However I have been thinking about it and I’m not so sure why? Strength training is typically heavier and lower weights, the reason that you can lift heavier is because you have more rest, because you include more muscle fibres into the lift, so why would this not benefit muscle development if you’re using more fibres for the lift and the only difference is the increased rest? Feel free to tell me I am completely wrong because I’m just looking for an answer, cheers[/quote]
-Heavy weights and lower reps don’t necessarily target more muscle fibers, those rep ranges target the muscle fibers responsible (used) in lifting heavy weights.
-8-12 reps (I personally like 6-12 Reps on my hypertrophy days) are considered best because of like BlueCollar already said, TUT, and it still allows for relative heavy weights. You start the reps at 8 (6 in my case) and progress with that weight until 12 reps can be performed. This makes the muscles adapt and grow. Hope this helped in some way[/quote]