Victor Forge
If you're looking to build muscle, the number of reps you should be doing depends on your goals. For muscle growth, the general consensus is that you should be aiming for 8-12 reps per set. However, if you're looking to increase your strength, you should be using heavier loads that you can lift for 1-6 reps. If you're looking to increase muscular endurance, you should be aiming for 12-20 reps.
| Characteristics | Values |
|---|---|
| Muscle growth | 8-12 reps |
| Muscle endurance | 12-20 reps |
| Muscle failure | 15+ reps |
| Strength building | 1-6 reps |
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What You'll Learn
For muscle size, choose a weight that you can lift 8-12 times
If you're training for muscle size, it's best to choose a weight that you can lift 8-12 times. This builds muscle and strength, but it's not the best way to build strength. If you want to build strength, you should train with heavier loads that you can lift 1-6 times.
When you're training for muscle size, you want to reach muscle failure in the 8-12-rep range. This means that after your warm-up sets, you should select a weight that you can lift at least 8 times but no more than 12. If you can only lift the weight 6-7 times, it's too heavy, and you should reduce the weight for your next set.
The number of reps you do also depends on your objective. If you're aiming for hypertrophy (building muscle), the ideal number of reps is 6 to 12. If you're looking for muscular endurance, you should aim for 12 to 20 reps.
It's important to use the heaviest resistance that will allow you to complete all of your reps and sets with good form. You also need to allow yourself enough time to recover between sets. For strength and power, you should rest for 2 to 5 minutes. For hypertrophy, you should rest for 30 to 90 seconds, and for endurance, you should rest for just 30 seconds.
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For strength, lift heavier weights 1-6 times
If you want to build strength, you should train with heavier loads that you can lift for just 1-6 reps. This is because these very heavy weights provide the stimulus needed to grow stronger. This is how the biggest and strongest men and women in the world train, especially powerlifters.
Training like a strength athlete differs from training like a bodybuilder. Strength trainers typically avoid taking sets to muscle failure, which could adversely affect the nervous system. In contrast, bodybuilders often train with sets of 8-12 reps, which builds muscle but is not optimal for strength building.
If you want to build muscle, the sweet spot is 3-4 sets of 6-12 reps. This is because the amount of weight you can handle isn't heavy enough to recruit fast-twitch type-2 muscle fibres. However, if your objective is muscular endurance, you should aim for 2-3 sets of 12-20 reps.
In each case, the key is to use the heaviest resistance that will allow you to complete all of your reps and sets with good form. You also want to allow yourself just enough time to recover between sets to maintain a high level of performance: 2-5 minutes for strength and power, 30-90 seconds for hypertrophy, and just 30 seconds for endurance.
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For endurance, do 12-20 reps
For endurance, you should aim for 12-20 reps. This is the ideal range for building muscular endurance. It's important to note that this range may not be optimal for building strength or muscle size.
When training for endurance, you should aim for 2 to 3 sets of 12 to 20 reps. The key is to use the heaviest resistance that allows you to maintain good form throughout all your reps and sets. This means choosing a weight that you can lift for the desired number of reps without compromising your form.
It's also crucial to allow for adequate recovery time between sets. For endurance training, 30 seconds of rest between sets is generally sufficient to maintain a high level of performance.
Additionally, it's worth noting that sets with a higher number of reps, such as those in the 12-20 rep range, can be challenging. You may experience muscle fatigue more quickly, and the weight may feel heavier as you progress through the reps. However, this range is beneficial for building muscular endurance and improving your overall performance.
By focusing on this rep range, you can effectively target your endurance goals and see improvements in your muscular endurance capabilities. Remember to always listen to your body, maintain proper form, and adjust the weight or reps as needed to ensure a safe and effective training experience.
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For hypertrophy, do 3-4 sets of 6-12 reps
If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. This is the best way to increase muscle mass.
When you're training for hypertrophy, it's important to use the heaviest resistance that will allow you to complete all of your reps and sets with good form. You also want to allow yourself just enough time to recover between sets to maintain a high level of performance. For hypertrophy, this is 30 to 90 seconds.
It's worth noting that choosing a weight at which you can do 8-12 reps builds muscle, but it also builds strength. If you're focusing on maximising your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps. These very heavy weights provide the stimulus needed to grow stronger.
If you're unaccustomed to training with heavier weights, you'll find your muscles fatigue quickly. Sets that stretch past 15 reps have one major drawback: the amount of weight you can handle isn't heavy enough to recruit fast-twitch type-2 muscle fibres.
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For high reps, try 15 or more
If you're looking to build muscle, you might want to try high reps of 15 or more. This is a challenging method, as your muscles will fatigue quickly, and the weight will feel much heavier by the final rep. However, it's a great way to build muscle endurance.
To do this, you'll need to use a weight that allows you to complete all of your reps with good form. This is key to avoiding injury and making sure you're getting the most out of your workout. You should also allow yourself enough time to recover between sets – for endurance, this is just 30 seconds.
It's worth noting that very high reps (stretching past 15) have one major drawback: the amount of weight you can handle might not be heavy enough to recruit fast-twitch type-2 muscle fibres. So, if you're looking to build strength as well as endurance, you might want to consider a lower rep range with heavier weights.
Overall, high reps of 15 or more can be a great way to build muscle endurance and improve your fitness, as long as you're mindful of your form and recovery time.
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Frequently asked questions
The sweet spot for building muscle is 3 to 4 sets of 6 to 12 reps.
To build strength, you should train with heavier loads that you can lift for 1-6 reps.
To maintain a high level of performance, rest for 2 to 5 minutes between sets when training for strength and power, 30 to 90 seconds for hypertrophy, and 30 seconds for endurance.
