The title of this post, “Reps to Build Muscle,” is something many people, not just beginners, have trouble with. Many have problems because of all the different points of view on the subject. Some say 6-8 reps is the best range, while others say 8-12 is the best range for hypertrophy. Both provide hypertrophy (muscle building) but differ in other ways.
What is the difference?
Range 6-8 is something that will increase mass/size, though not as much as range 8-12. On the other hand, the 6-8 rep range allows for more strength gains than the 8-12 rep range. The 8-12 range will definitely have more size but with the lack of strength that the 6-8 range produces. Don’t get me wrong, they will both gain mass and strength, but they do have their differences.
Range 6-8
- More strength than range 8-12
- Size range less than 8-12
Range 8-12
- Plus size range 6-12
- Less strength than range 6-12
That I have to do?
In the end, they both do their respective jobs, allow for great hypertrophy, and are the best rep range for building muscle. You should do a variety of both rep ranges to get the most out of your workouts. What I mean by that is you should alternate every couple of weeks what rep range you’ll be in. This will allow for big changes in the size, density and strength of the muscles. In conclusion, as long as you do at least 6 reps and no more than 12 reps, you’ll find these rep ranges to be the best for building muscle.
Keeping fit
Your form when doing these reps is even more important than the rep range you’re in. Don’t gain too much weight to the point where you’re absolutely struggling and using the wrong muscle group to push the weight. This will do more harm than good. If you remove something from this article, remember that your form is much more important than the weight you are using.
IMPORTANT
You must remember that everyone and their genetics are different and what works for one person may not work for you. Find what works for you and move on. The lower body rep range is slightly different than the upper body rep range. Expect an article in the future.