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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.
What else can I help you with?
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
