There is a always a lot of debate as to what rep range is best for hypertrohy. So i thought it would be quite good to have a kind of survey, a T man survey, and find out what rep range has given you the best gains in muscle. Myself, ever since i have started training in tyhe 4-6 rep range i have exploded, but on the other hand i have seen plenty of people working with 8-12 reps and also get great gains. It is interesting to read Ian King say that the more advanced you become as a weight trainer, the lower the reps you should be using. This makes sense as for a muscle to continue to grow, the weight must get heavier.
I do sets of 4-6, usually 5x5.
I’ve found mine to be in the 6-8 rep range. Here’s a question though. For you people that do reach better hypertrophy in these lower rep ranges, do you adjust any premade programs to fit this rep range. like if you were to do one of ian king’s 12 week programs, would you change the reps to something like 6-8 rather than the standard 10-12 or whatever the program calls for in the hypertrophy phases?
Ya I agree. I usually stay around the 6 rep range. I tried HIT style training for a long while with a higher rep range (8-10) with only 1-2 sets per excercise and two excercises per bodypart. While I achieved decent results I really noticed more when I went to work outs with a few more sets and less reps. Now I seem to respond well to 3 exercises per bodypart at 2 sets each for about 4-6 reps. While the overall volume is probably the same, spreading it out over a few more sets with less reps seems to keep me stronger with better hypertrophic gains. I do believe however that different body types will respond and addapt differently to the same stimulase.
It’s all depending on bodypart for me.I’ve come to learn that my triceps respond best to low reps(2-5) with multiple sets(4-8).I’m still figuring out what’s “best” for some body part’s,even after 4 years.Even with training age,it still corresponds with fiber make-up.i.e, assuming you have slow twitch dominant soleus muscles,they will respond best to high reps.Yes,the reps will be lower after 10 years than they were your first,but it’s still relative to fiber make-up.
Some of us don’t focus on hypertrophy. If you focus on strength, size will come eventually. The opposite is not true however.
Greg
I know that the time under tension for hypertrophy is about 40 seconds. I was wondering if it would make any difference for hypertrophy if you did sets of 4 to 6 reps that took around 40 seconds or if you did sets of 8 to 12 reps that took approximately 40 seconds? I tend to think that time under tension is more important for hypertrophy than number of reps.
I actually decide my reps based on 70-95% max weight. For me thats 5 reps or less. And I am considering using Kings’s program with the modified reps. I just wish he would write the percentages in his programs instead of reps.
I believe Ian King’s statement. I’ve experienced this myself. But it all depends on what bodypart is being trained (for me). I find my legs (to this day) respond better to a higher volume, while I’ve noticed that my upper body responds to a low-mid rep range. But make no mistake, I train heavy. Ooops, sorry, I’m not a T-Man - but I thought I could say something…
4-6
For me, between 75-85% upper body and 70-80%Lower body
3 and under for everything but lats – high-rep chins kill 'em
Try Staley’s EDT. It’s kicking my ass. Feels great though.
Oops did i forget to mention T-vixen’s. Sorry Patricia.
Interesting to note that most have so far said that lower reps gives them greater gains.
I also do agree however with an earlier post, that low reps whilst bouncing weights up and down are pretty much useless to gaining size.