answersLogoWhite

0

The 8-12 rep range is considered best for hypertrophy because it strikes a balance between lifting heavy weights for muscle growth and doing enough repetitions to create muscle fatigue and stimulate muscle growth. This range optimizes muscle tension and metabolic stress, which are key factors in promoting muscle growth.

User Avatar

AnswerBot

5mo ago

What else can I help you with?

Related Questions

For muscle building exercise should you increase repetition or weight?

"Muscle building" is ambiguous. It may refer to increasing the size of your muscles (hypertrophy) or it may refer to increasing the strength of your muscles. There is a correlation between muscular size and strength, but that correlation is affected by other factors such as tendon strength and bone length.If you are trying to increase the size of your muscles, generally the best rep range is between about 8 and 15. The double progression method is popular for bodybuilding. Use a weight that enables you to do 8 reps using perfect exercise technique. Try for 9 or 10 reps during the next training session. When you are able to do 15 reps with that weight, for the training session after that add 5 lbs. and drop back down to 8 reps. Repeat the process.Too many reps with a light weight will not do anything. For example, think of curling a pencil one thousand times-your biceps will not get larger or stronger. So there is a point of diminishing returns-and it varies between individuals and between muscle groups in the same individual.Typically, upper body exercises are best done with fewer reps than lower body exercises if you are going for hypertrophy. You might try to go between 6 and 10 reps for upper body and between 12 and 15 or 20 for lower body. Experiment and see what works best for you.


What are the best number of reps to gain muscle fast?

low reps, high weight


What is considered high reps for arms?

In pull ups, when you get your chin above the bar


A client complains to you that their arms dont seem to be hypertrophy with training they explain to you they complete the following program unfailingly?

I think I understand the question- Sometimes certain muscle groups in our body are resistive to hypertrophy. This can be attributed to genetics, or also hitting plateaus or resistance points in training. It could also be diet. Of course eat plenty of protein and try changing routine- more weight, less reps. Also lots of stretching.


What is the best record for a biceps curl at 70 kg of body weight?

15 reps


When working out your shoulders is it bad to lift heavy weights?

Best to start out with a weight you can lift for 10-12 reps. As you progress you can lower the reps to what feels most comfortable. Everyone is different, and some can start heavier, but 10-12 reps is a good place to start.


What rep range is most optimal for muscle growth?

This is a subject of much debate, but the general consensus is that fewer, heavier reps are better for muscle growth. Many say about 5 reps is optimal, but there are some who advocate just one rep.


What are the best work outs to get big?

Small number of reps with largest weights possible will increase your size. Large number of reps with light weights will cause you to lose weight, which you don't want.


What is the best way to get stronger?

Lift heavy and keep your reps low, between 5-8.


What is an effective hypertrophy dumbbell workout routine for muscle growth?

An effective hypertrophy dumbbell workout routine for muscle growth typically includes exercises like dumbbell curls, shoulder presses, chest presses, and squats. Aim for 3-4 sets of 8-12 reps per exercise, focusing on progressively increasing the weight over time to challenge your muscles. Rest for 60-90 seconds between sets to optimize muscle growth.


How many reps does the house of reps have?

435 rep.


What are reps and sets?

eg. bicep curls 10 bicep curls = 10 reps.. these 10 reps is ONE SET. A SET is made up of a number of REPS

Trending Questions
What happens if I take creatine and don't workout? What is the method of physical and mental exercise involving stretch breathing that focuses on strengthening the abdominal core? What is the correct form for performing cable ab crunches? How can you exercise your rights as a consumer? How is Aerobic endurance used in hockey? What are the latest trends in Under Armour fitness apparel and how can it enhance my workout routine? Analyze the effects of exercise on the cardiorespiratory system? How does LeBron James maintain his muscle mass and strength to excel in basketball? How does a sweatshirt looks like? What are the differences between lat pulldown and barbell row exercises, and which one is more effective for building back muscles? How can a low body fat bodybuilder achieve optimal muscle definition and performance? What is the recommended heart rate range for zones 4 and 5 during high-intensity exercise? What is better for cardiovascular workout rowing machine or stationary bike? Do you get taller by weight lifting? How can a small chest male enhance their physique through targeted exercises and nutrition? What seems to be even more important in older age as a contributor to longevity and good health? How can I properly perform a straight leg lunge to maximize its benefits for my lower body strength and flexibility? What are some effective deep gluteal syndrome exercises that can help alleviate symptoms and improve overall strength and flexibility in the gluteal muscles? Walk At Home Workout? How can I properly perform a seated front shoulder raise exercise to target my shoulder muscles effectively?