Have you ever pondered which strategy is the most effective for gaining muscle? In the following paragraphs, we will talk about some of the most productive strategies that can be used. To get things rolling, let’s have a conversation about how you can simultaneously increase your muscle mass and lower the amount of body fat that you have. Although it is one of the most effective tactics for achieving this objective, switching between weightlifting and aerobic exercise is also one of the most time-consuming strategies. The reason for this is that it forces your body to produce human growth hormone, which is a hormone that helps in the production of new muscle tissue and adds to the construction of proteins. It is the explanation for why this occurs. During both the bulking and cutting phases of your weightlifting programme, one more thing you can do is consume a diet high in protein. It is something that you can do at any time. It is because protein is a source of amino acids, which are essential for the development of muscles, and it also plays a role in the recovery process following exercise. How many repetitions of each exercise should you perform to maximise your muscular growth? When engaging in strength training, it is typical practice to do five repetitions of each set. It assists in the process of gaining muscle mass.
On the other hand, the vast majority of bodybuilders perform sets of eight to twelve repetitions during their workouts. It is because bodybuilding aims to develop larger muscles in the quickest amount of time possible. What range of repetitions produces the greatest amount of stimulation for muscle growth? Should we switch up the number of reps we do for each of the different kinds of lifting we do? For example, should we switch to a greater rep range if performing sets of bench presses with five repetitions produces pain in our shoulders?
Conversely, if performing sets of squats with 12 repetitions offers a larger challenge to our fitness than it does to our strength, should we choose a lower rep range? And compared to isolated lifts, what are your thoughts on performing compound lifts? Should we execute our compound exercises with fewer repetitions while increasing the number of reps for our isolation lifts? Finally, but certainly not least, what if we want to use a rep range that enables us to boost the size of our muscles and their strength? Does this suggest that we conduct a variety of repetitions ranging from high to low? Take, for instance, the example of bringing the total number of repetitions done in a single set-up from three to twenty. Alternately, would it be more helpful to employ a rep range that is somewhere in the centre of that used for strength exercise and that used for hypertrophy training? For instance, would you perform between four and six reps for each set? Therefore, is there a rep range that is optimal for building muscle? If that’s the case, what exactly are we talking about here?
Finding The Proper Weight Range
Find a weight class that allows you to complete a specific exercise for five sets, with five repetitions in each set (25 total reps), as your primary aim. It should be your major focus when selecting a weight class. The weight should be difficult enough that you cannot complete 6–8 repetitions throughout all five sets, but it should still be reasonable enough to finish all five sets. In other words, the weight should be in the sweet spot. It is essential to determine the suitable weight range for each movement. It is because the success of the entire exercise routine depends on completing all 25 repetitions.
Increasing Weight Properly
After the first week of the programme, after you have reached a point where you can effectively complete all of your sets at the right weight range (with a focus on perfect technique), it is imperative that you gradually increase your weight to maximise the amount of strength you build. When using free weights in your workout, we suggest increasing the weight by 5 pounds for each dumbbell and by 10 pounds for each side of the barbell. If you cannot complete the entire 5×5 set/rep range with the increased weight, then you will need to decrease the increased weight to a level allowing you to complete the entire programme. If you find that after reducing the weight, you have returned to your beginning point of weight, you should continue to perform your workouts for one more week at the same weights you were using before, as this will help you build the necessary strength for increasing the weight. Likewise, if you have returned to your starting point of weight after reducing the weight, you should continue to perform your workouts. If you have been following a proper nutrition and training programme (which works best when done in a “bulking” phase, also known as a calorie surplus), you should have reached new weight maxes and shown big increases in strength and development by the time you reach the 4-6 week point.
5×5 Peak Phase
Following an initial phase of preparation lasting between four and six weeks, you should now be prepared to go to the 5×5 peaking phase. During this phase, you will start following the 3×3 model, which consists of three sets of exercises, each with three repetitions. You will begin this model by performing three sets of exercises. Because of this, you will be able to improve the amount of weight you can lift during each repetition while simultaneously increasing the total amount of weight you can lift during each set. As a result of the increased challenge, you should consider cutting down the number of times per week that you run the 3×3 programme from three to two. Consider this an option. The squat, the bench press, and the deadlift are all examples of compound exercises that fit into this category. During the peak part of the workout, it is more important to concentrate on increasing the weight being lifted than focusing on increasing the number of repetitions performed during this phase. Now is the time to step up the intensity of your workouts and push yourself to achieve new levels of success.
Elite Lifters Still Need To Lift Heavy
For novice lifters and those just starting, it’s best to start with lighter loads and work up to more reps as you progress. According to Collins, “increasing loads” is the only means of building strength if you are an experienced weightlifter with years of dedicated programming. In this case, “increasing loads” is the sole method of gaining strength. It should be done in conjunction with raising the volume and intensity of your workouts and having the ability to fix shortcomings through accessory exercises. When a person reaches the point where they want to focus on growing their strength, it is almost unavoidable that they will need to use a heavier weight. It is because a greater weight requires more force to move. On the other hand, if you execute more repetitions with lesser weight, you will trigger a process known as hypertrophy, resulting in greater muscle growth. “The greater the cross-sectional area of your muscles, the greater the neurological recruitment you are capable of, which contributes to your increased strength.”
Gains Come From Creativity, Not Just Volume
Collins states, “Muscle gain can be accomplished using various training approaches and weights.” “Sure, an average gym athlete who works out regularly, like the people who took part in our study, will notice progress by raising either the intensity of the lift or the volume of the exercise,” the author adds. “These are the people who were a part of our study.” However, you can also improve by programming in new exercises or modalities: “Varying your movement and cadence can make higher-rep, lighter-weight sets feel like a lot more work than they are.” “Varying your movement and cadence can make higher-rep, lighter-weight sets feel like a lot more work than they are.”
Switch Up Your Training In Cycles
Refrain from instantly believing that you must continually put in much effort. It is a common misconception. Performing something might result in weariness and injuries due to the cumulative effects of the activity. Is there a different tactic I could use? Collins suggests going for a more periodized strategy, saying to try it out. “To get started, do just a few weeks of high-volume exercises with lower weight and more reps. Your joints will improve, and your mind and body will be better prepared for higher activity due to these workouts, which will undoubtedly increase muscle mass. Then, when you feel that you are ready, continue doing workouts with a higher intensity and with more weight, which will result in a higher one-rep max than you had previously possessed. By working out with a strength coach, you can ensure that your workouts are designed in a way that will allow you to continue to improve in both strength and size. It gives you the best chance of success.
A Moderate Rep Range Is Often Best
It has been demonstrated that performing anywhere from 4 to 40 repetitions for each set is a good strategy to stimulate muscle growth. Despite this, most research indicates that performing between 6 and 20 repetitions for each set is the most effective way to build muscle. Therefore, the middle of that range, namely between 8 and 12 repetitions for each set, is a common option among bodybuilders. It is generally agreed upon that the research that Brad Schoenfeld, PhD, carried out is the one that has had the most significant impact out of all the studies that compared various rep ranges with the intention of maximising muscle growth. It was revealed that lifting weights for seven sets with low repetitions resulted in the same muscle gain as lifting weights for three sets with moderate repetitions. To improve their strength, the group working out conducted seven sets of three repetitions each. It took them seventy minutes to finish all of their tasks, and by the time the experiment was over, they complained of sore joints and overall tiredness. Two volunteers had to drop out of the research project because they sustained injuries. A total of three sets of ten repetitions each were carried out by the muscle hypertrophy training group. They finished their workouts in 17 minutes, felt revitalised by the time the study was through, expressed a desire to undertake extra lifting, and gained the same muscle mass.
How To Choose The Right Starting Weight
In an interview with SELF, certified personal trainer Hayden Steele, C.S.C.S., a strength coach located in Oklahoma City and the designer of the Shock training app, said that the amount of weight being lifted should be determined by the number of repetitions being performed. Steele is the creator of the Shock training app. You should first calculate the number of repetitions you want to achieve for each set and then work backwards to determine the amount of weight that will challenge you while letting you complete all of your repetitions with perfect technique. Lifting extremely heavy weights for two to six sets of six reps or fewer is optimal for building maximal strength. On the other hand, lifting heavy to moderate weights for three to six sets of eight to twelve reps is the optimal way to grow muscular size. Your goals will determine the range of reps you should execute and the number of sets you should do.
Last but not least, most experts concur that the greatest approach to improve muscular endurance is to conduct workouts consisting of two to three sets of twelve or more repetitions. It is because muscular endurance is the maximum time a muscle can operate before becoming fatigued. Because of a few different factors, the optimal number of repetitions for the bulk of exercises in the vast majority of training programmes is from eight to twelve reps. Developing a stable foundation in this range is crucial before exercising at maximal strength with particularly high loads. To do so, it is necessary to first exercise within this range. You’ll be lifting weights that are certainly heavier than you’ve ever attempted to lift before, but they won’t be so heavy that something will shatter two seconds into your set. Instead, the weights you’ll lift will be challenging but possible. You’ll be lifting loads in the middle when working at this level. Second, working out in this range is time-efficient, meaning you can accomplish much without each workout requiring an interminable amount of time. It enables you to get a lot done more quickly. Third, this rep range is sufficiently in the middle of the road such that even if the primary purpose of the exercise is to grow muscle mass, it still achieves a little bit of everything, including improvements in strength and endurance. Finally, even if the primary goal of the exercise is to increase muscle mass, it still achieves a little bit of everything. Not the least of the points to consider is that performing most activities within this range is normally safe.
However, because lifting such huge weights could lead the joint to become overstressed, most experts recommend avoiding low-rep, high-weight lifts for single-joint motions like bicep curls and tricep extensions, according to the information provided to SELF by a strength coach based in Baltimore named Erica Suter, C.S.C.S. To get started, choose some weights that you are positive you can lift, even if you are still determining how many repetitions you can perform. For example, suppose you can accomplish up to eight repetitions of an exercise but still have enough energy left over after 12 repetitions. In that case, take a short break for a few minutes and then try the exercise again with a different weight (either lighter or heavier, depending on how your previous set went). Repeat these steps until the weight feels appropriate; lifting should be challenging but possible. You took the test, and as a result, you successfully selected where you would begin. When you repeat this exercise, which may be in as little as a couple of days or as much as a week, use the same weight as you used the first time, but this time make sure to complete all the sets. As a result, you will have the opportunity to “create a base,” as well as develop your form and level of self-confidence, to prepare for future increases in weight. The fact that the group who performed seven sets of 3 reps was able to achieve a bit greater 1-rep max strength suggests that low-rep training is, in fact, a significant component of powerlifting training. Employing moderate rep ranges to increase muscle mass is substantially safer, more effective, and easier to recover from, which enables us to promote total muscular strength. Moderate rep ranges include eight to twelve reps per set. The study’s findings have been backed up by many other researchers who conducted their investigations (study, study, study). For instance, a recent study that Keitaro Kubo carried out discovered that the amount of muscle mass gain that occurred as a result of executing three sets of twelve repetitions (3*12) on the bench press was equivalent to the amount that occurred while performing seven sets of four repetitions (74) on the exercise.
Although the participants who lifted in lower rep ranges reported larger increases in their 1-rep max strength, as we may have anticipated, the participants who lifted in intermediate rep ranges showed to be a more effective way to induce muscle growth than the people who lifted in the lower rep ranges did. They compare training volume, measured in terms of total pounds lifted, rather than comparing training volume to the number of hard sets, which is one of the problems with this research. If we look at a meta-analysis that included 14 different pieces of research, we can see that performing sets of 6–20 reps stimulate the same amount of muscle growth with each set, given that we take those sets to the point close enough to failure. It is the case as long as we take those sets to a point close enough to fail to stimulate muscle growth. It implies that while we are lifting within a moderate rep range, keeping track of how many difficult sets we are doing is more necessary than maintaining track of the weight we are lifting. Keeping track of the total amount of weight we are lifting is less important than keeping track of how many difficult sets we are performing. That aspect is not taken into consideration in these investigations. They are not matching the sets, as in comparing 34 to 312, to identify which one generates more muscle growth; rather, they are matching the volume, as in comparing 74 to 312, to determine which generates more muscle growth. Performing three sets of 12 repetitions stimulates the same amount of muscle growth as performing seven sets of four repetitions; however, the amount of muscle growth that would be stimulated by performing three sets of four repetitions is unknown.
Nevertheless, these volume-matched studies demonstrate that performing three sets of 12 repetitions stimulates the same amount of muscle growth as performing seven sets of four repetitions. It is feasible that the first three sets stimulated the same musculature growth as the later sets, at which point there was no longer any muscle growth stimulation. It would be the case if no differences in the growth stimulated between the first three sets and the future sets. That is not entirely out of the realm of possibility. There is a correlation between the overall amount of time spent training and a decrease in the returns seen over time. Even if it were accurate, there is a limit to how much we can conclude from a volume-matched study because the practice volumes were a little small, so I am concerned about this. However, even if it were true, there is still a limit to how much we can deduce from it.
How To Know You’re Ready For A Weight Increase
Juster goes on to say that when you initially begin doing strength exercises, you will most likely see more substantial growth in power than you will at any other point during your strength training journey. So get excited about this because it’s great news for anyone starting. It is mostly because, during the initial few weeks of any strength training programme, most of your strength increases will originate from something other than the buildup of genuine muscle. It is true even if you train for an extended period. Rather, early strength increases are the result of a mix of neurological changes — which, in a nutshell, mean that your brain and muscles are learning how to work effectively together to make the muscle cells fire and contract — and changes within the nutrients of the muscle, which are energised by resistance training. In other words, your brain and muscles are learning to work effectively to make the muscle cells fire and contract. The fact that the muscle is under stress is directly responsible for these adaptations, which occur over time. In addition, the greatest amount of strength that a person’s body can develop is something that differs from person to person and depends on the person’s circumstances. In Essentials of Strength Training and Conditioning, it is stated that the further away you are from reaching your maximum potential and the less experience you have, the greater the likelihood that your body will develop, expand, and grow.
Whether or not you have prior experience with the subject matter is true. Juster thinks that it is normal for a person’s progression rate to slow down as they get stronger and get more experience. The vast bulk of the wiring that will eventually make up your muscles has already been laid down. If you want to know whether you are ready to increase the weight you are lifting, the two most crucial things to do are count the repetitions you are performing and keep a close watch on your form. It is the case regardless of how long you’ve been going to the gym or how experienced you are. Suter recommends that a good rule of thumb for assessing whether or not an individual should raise the weight that they are lifting is to examine whether or not they can finish all of the sets and reps with the right form. It is the best way to determine whether or not an individual should increase the weight they are lifting. If they could still perform two or three more repetitions, it was time to increase the amount of weight they were lifting. If you are performing all of your sets with rep ranges—for example, that 8–12 range or even a 3–5 range—reaching the top of your rep range can be an indication that it is time to raise the weight that you are lifting. If you are doing all of your sets with rep ranges, try increasing the weight you lift when you reach the top of your rep range. If you feel as though you are ready to make weight increases with deadlifts and squats before you feel as though you are ready to do so with triceps extensions or biceps curls, don’t stress about it.
You can still make progress. You are free to continue with such exercises. That makes complete sense. Juster claims that the majority of people, and women in particular, tend to be stronger when they engage in workouts that concentrate on the lower body, at least initially. She also notes that you will likely notice faster weight increases with compound, multijoint exercises like squats, bench presses, rows, and deadlifts rather than single-joint isolation exercises like leg extensions, triceps extensions, rear-delt flyes, and hamstring curls. Compound, multijoint exercises like squats, bench presses, rows, and deadlifts involve more than one joint in the movement. Compound exercises work more than one joint at a time, which is why they are beneficial.
Juster goes on to say that when you initially begin doing strength exercises, you will most likely see more substantial growth in power than you will at any other point during your strength training journey. Get excited about this because it’s great news for anyone starting. It is mostly because, during the initial few weeks of any strength training programme, most of your strength increases will not originate from the buildup of genuine muscle. It is true even if you train for an extended period. Rather, early strength increases are the result of a mix of neurological changes — which, in a nutshell, mean that your brain and muscles are learning how to work effectively together to make the muscle cells fire and contract — and changes within the nutrients of the muscle, which are energised by resistance training. In other words, your brain and muscles are learning to work effectively to make the muscle cells fire and contract. The fact that the muscle is put under stress is directly responsible for these adaptations, which take place over time. In addition, the greatest amount of strength that a person’s body can develop is something that differs from person to person and depends on the person’s circumstances.
In Essentials of Strength Training and Conditioning, it is stated that the further away you are from reaching your maximum potential and the less experience you have, the greater the likelihood that your body will develop, expand, and grow. Whether or not you have prior experience with the subject matter is true. Juster thinks it is normal for a person’s progression rate to slow down as they get stronger and more experience. It is because the vast bulk of the wiring that will eventually make up your muscles has already been laid down. If you want to know whether you are ready to increase the weight you are lifting, the two most crucial things to do are count the number of repetitions you are performing and keep a close watch on your form. It is the case regardless of how long you’ve been going to the gym or how experienced you are. Suter recommends that a good rule of thumb for assessing whether or not an individual should raise the weight they are lifting is to examine whether or not they can finish all of the sets and reps with the right form. It is the best way to determine whether or not an individual should increase the weight they are lifting. If they could still perform two or three more repetitions, it was time to increase the amount of weight they were lifting. If you are performing all of your sets with rep ranges—for example, that 8–12 range or even a 3–5 range—reaching the top of your rep range can indicate that it is time to raise the weight you are lifting. If you are doing all of your sets with rep ranges, try increasing the weight you lift when you reach the top of your rep range. If you feel as though you are ready to make weight increases with deadlifts and squats before you feel as though you are ready to do so with triceps extensions or biceps curls, don’t stress about it.
You can still make progress. You are free to continue with such exercises. That makes full sense. Juster claims that the majority of people, and women in particular, tend to be stronger when they engage in workouts that concentrate on the lower body, at least initially. She also notes that you will likely notice faster weight increases with compound, multijoint exercises like squats, bench presses, rows, and deadlifts rather than with single-joint isolation exercises like leg extensions, triceps extensions, rear-delt flyes, and hamstring curls. Compound, multijoint exercises like squats, bench presses, rows, and deadlifts involve more than one joint in the movement. Compound exercises work more than one joint at a time, which is why they are beneficial.
Are High Reps Good For Gaining Muscle Mass?
A good deal of research suggests that performing muscle-building workouts with a high number of repetitions per set can be advantageous to gaining muscle. For example, when we look at the results of a study that Schoenfeld and his colleagues carried out, we find that the amount of muscle growth that is produced by completing sets of 8–12 repetitions is comparable to the amount of muscle growth that is produced by performing sets of 25–35 repetitions.
The following are some further examples of wider rep ranges that have been shown to encourage a suitable amount of muscle growth in each set:
- During a research study that was conducted for twelve weeks, it was discovered that the two different rep ranges, 3*20 and 3*10, both induced an equal amount of muscle growth.
- In a subsequent experiment that lasted for twelve weeks, it was discovered that the 3×8-12R rep range and the 3×20-25 rep range both induced the same level of muscle growth.
The best part is that even if you can only lift minimal weights or train with your body weight, you can still make the most of greater rep ranges to maximise your muscle-building potential. Higher rep ranges allow you to perform more repetitions of each exercise. If you do it this way, you can undoubtedly put on some muscle, but it will be painful. On the other side, lifting at higher rep ranges is a nightmare, especially when executing larger complex actions like squats and deadlifts. It is because greater reps require more time to finish each set. Dr Schoenfeld noted that the test subjects who finished their sets of 25–35 repetitions had significant agony and frequently threw up after finishing their sets. Consequently, most people complete sets with a low to moderate number of repeats.
How To Safely Lift Heavier Weights
Juster continues by saying, “I want all of my customers to grow their weights, regardless of their aim,” and he emphasises that this is a particular technique to enhance mental and physical strength simultaneously. However, in the end, how heavy you should go and the particular technique in which you can do this will be defined by your goals. “I want all of my clients to boost their weights,” According to Suter, the most productive approach to thinking about weight increases is as a proportion of the weight you’ve already been lifting. It is the most successful method to think about weight increase. For example, when performing shoulder raises, increasing the weight from 5 to 10 pounds requires a doubling of the weight, whereas when performing deadlifts, increasing the weight from 100 to 105 pounds accounts for a 5% increase in weight. If you want to get the most out of your workouts, you shouldn’t increase the weight you’re lifting by more than ten per cent from one week to the next for any particular lift. Because of the weights available to you, there are times when you need to increase by a higher amount if you want to grow at all. If this is the case, consider whether or not you want to expand. If this is the case, you should constantly pay great attention to your form, listen to your body, and alter the number of repetitions you execute to finish the set without compromising your form. If you do this, you can finish the set without compromising your form. When you first start lifting heavier weights, it is normal for you, at least at the beginning of your training, to be unable to accomplish the maximum number of repetitions called for by your rep scheme. You will be able to do so in a matter of weeks, at which point you will be prepared to raise the weights you lift once more.
For instance, if you were performing three sets of twelve repetitions of overhead presses, you could discover that when you increase the weight, you can only complete three sets of 10 repetitions. It is because the increased weight requires more energy from your body. If you’re still in the 8–12 rep range, that’s completely fine; after some time, you’ll reach a point where you’ll feel like 12 reps are easy, and you’ll be able to begin increasing the difficulty of your workouts once more. If you’re still in the 8–12 rep range, that’s completely fine. You should also be aware that raising the weight you lift is not the only choice for developing your workout if you are still getting ready to do so. If you are still getting ready to do so, you should keep this in mind. Juster always advises his patients: “Don’t kill yourself by adding weight every week.” “If you’re stuck on an upper-body or separation exercise, instead of bumping up the weights, focus on trying to add sets and reps, using a better technique, or achieving a better mind-muscle connection,” advises one fitness expert. It means that you should pay much attention to which muscles should be working and consciously squeeze them. Suppose you need help progressing on an upper-body or isolated activity instead of trying to lift heavier weights. In that case, you should focus on increasing the number of sets and reps you perform while improving your form. If you do this, you’ll have an easier time lifting heavier weights if you do it, but it’s not guaranteed.
Final Word
When you go to the gym to lift some weights, you should always go in with the mentality that you are prepared to give it the very best effort you can muster. Some of your exercises may inevitably leave you feeling “meh,” while others will leave you feeling like you accomplished nothing. However, the key thing is that your level of training, energy, and confidence will continue to grow in the grand scheme of things. Pay heed to the signals that your body sends you. Also, remember that any time something starts to appear straightforward, you can make it more challenging for yourself.