When it comes to strength training, the age-old question remains: what rep range should you use to build strength and muscle effectively? The answer may surprise you, as recent research and expert opinions challenge the traditional wisdom of specific rep ranges for specific goals.
The Myth of Rep Range Specificity
Gym lore often dictates that certain rep ranges are best for particular outcomes. For example, it’s commonly believed that sets of 3-7 reps build strength, 8-12 reps build muscle, and 12 or more reps are for endurance training or “toning.” However, this simplistic view doesn’t tell the whole story.
According to Adam Bishop, the UK’s strongest man, the rep-range rule “is just not true.” He explains, “If you’re training with intensity, it doesn’t matter. You’re going to be getting some kind of hypertrophic effects whether it’s training high reps or low reps.”
Luke Worthington, a personal trainer and human-movement specialist, agrees that while rep ranges are a useful guide, the quantity and quality of the stress placed on the body, along with subsequent recovery, are more important than a specific number of repetitions.
The Importance of Load, Speed, and Time Under Tension
So, if rep ranges aren’t as clear-cut as many people think, what factors should you consider when designing your strength training program? According to experts, load (the weight you’re lifting), speed, and “time under tension” are more important than the number of reps.
For building strength, the weight you’re lifting is most important, and there’s some logic to say 3-6 reps is correct, provided the load is adequate. For building muscle, it’s time under tension—how long you’re working for—that matters most.
As Worthington explains, “Training for hypertrophy requires causing ‘metabolic damage’ to muscle cells and then refueling them with a surplus of amino acids [through protein] and calories to lay down new muscle tissue. Metabolic damage is more closely correlated with time under tension than number of repetitions.”
Ideally, you should be working for 60-90 seconds per set, and the number of reps you perform in that time depends on your tempo. Worthington recommends 12-15 reps to hit that time-under-tension mark.
Incorporating Different Rep Ranges for Optimal Results
While the traditional rep range guidelines may not be as clear-cut as once thought, that doesn’t mean they should be completely disregarded. In fact, incorporating various rep ranges into your training can be beneficial for overall strength and muscle development.
For building strength, focusing on heavy weights and low reps (1-5 reps) is crucial, as this causes the nervous system to recruit more muscle fibers, resulting in significant strength gains. However, it’s essential to use proper form and technique when executing heavy lifts to avoid injury.
To build muscle, moderate to high repetitions (6-12 reps) and progressive overload are required. This range allows for more repetitions to build volume while providing enough tension on the muscle fibers to cause damage and stimulate growth.
It’s important to remember that increasing your rep range alone won’t help you gain muscle. Additional factors like proper diet, adequate rest and recovery, and consistency in training are also essential for muscles to expand.
Compound exercises that engage many muscle groups simultaneously, such as squats, deadlifts, and bench presses, are particularly effective for building strength and muscle. These exercises should be the foundation of any strength training program.
Listening to Your Body and Adjusting Accordingly
While research and expert opinions can provide valuable guidance, it’s essential to listen to your body and adjust your training accordingly. Some people may respond better to certain rep ranges or training styles than others.
As the Beaven study from 2008 suggests, everyone has an optimal rep range, and there’s a way to test for it. The study found that the workout that resulted in the highest testosterone level for each subject was characterized as their best workout, and the one that resulted in the lowest testosterone reading was characterized as their worst workout.
By experimenting with different rep ranges and monitoring your body’s response, you can determine what works best for you. This may involve trying various training styles, such as strength training, hypertrophy training, and power training, to see which one elicits the best results.
Remember, consistency is key. Stick with a training program for a sufficient period (usually 4-6 weeks) before making significant changes. This allows your body to adapt to the stress and progress accordingly.
In conclusion, while the traditional rep range guidelines may provide a useful starting point, they shouldn’t be considered set in stone. By focusing on load, speed, time under tension, and incorporating various rep ranges into your training, you can optimize your results and achieve your strength and muscle-building goals.