BEST rep range for muscle AND strength

TL;DR

You can achieve muscle growth with any rep range as long as the total volume is similar. However, for strength gains, you need to train in the specific rep range you want to improve.

Transcript

what's up guys run here Treadaway training.com and in this video we're going to talk about a question I received on Facebook the other day I had someone ask me about rep ranges for muscle growth and for strength gains so is there a best rep range that accomplishes both or do you have to hit those separately or how does that work that's what we're g... Read More

Key Insights

• 💪 Total volume (sets x reps) is more important than the specific rep range for muscle growth.
• 🤪 Going too high on the rep range spectrum may not provide enough overload for muscle growth.
• 🧡 Strength gains require training in the specific rep range you want to improve.
• 🧡 Low rep ranges can result in excessive time in the gym and a higher risk of injury.
• 🧡 Balancing rep ranges can help achieve both muscle growth and strength gains efficiently.
• 🔁 2/3 to 3/4 of total reps should be spent in the 1 to 5 rep range for strength goals.
• 🧡 2/3 to 3/4 of total volume should be spent in the 6 to 12 rep range for muscle growth goals.

Questions & Answers

Q: Is there a best rep range for both muscle growth and strength gains?

For muscle growth, any rep range can work as long as the total volume is similar. For strength gains, training in the specific rep range you want to improve is necessary.

Q: Can I just stick to low rep ranges for muscle growth and strength gains?

While low rep ranges are important for strength gains, they should be balanced with other rep ranges to avoid excessive time in the gym and reduce the risk of injury.

Q: How much time should I spend in the lower rep range?

If your primary goal is strength, aim for 2/3 to 3/4 of your total reps in the 1 to 5 rep range. If muscle growth is your main goal, spend 2/3 to 3/4 of your total volume in the 6 to 12 rep range.

Q: Is there a rep range that is best for overall muscle growth and strength gains?

The 6 to 12 rep range is commonly recommended for balancing muscle growth and strength gains, allowing for sufficient overload and efficiency in the gym.

Summary & Key Takeaways

• Total volume (sets x reps) is more important than the specific rep range for muscle growth.

• Going too high on the rep range spectrum may not provide enough overload for muscle growth.

• Strength gains require training in the rep range you want to improve.