Building Muscle Rep Range Using The 3 5 Rep Range Effectively

The best rep range for building muscle to lose fat increase muscle definition and enjoy the health benefits of having a muscular body like stronger bones and a lower risk of chronic disease.

Building design elevation images. To build muscle you need to maximize muscle protein synthesis and inhibit protein breakdown. When building muscle once you can do more than about 12 reps on a core lift its time to increase the resistance by about 5 10 percent. Yes the medium range 6 12 had a slight edge but you can still build muscle efficiently in the low 1 5 and high 12 rep ranges.

A fast recap of intensity principle. The aforementioned 8 12 rep range gives the best combination of muscle fiber recruitment metabolic stress mechanical tension and time under tension for the goal of muscular hypertrophy. Do more sets and cut your rest time to get the same conditioning benefits while maintaining quality.

Study the journal of physiology. In the final analysis substantial evidence argues that training in a moderate rep range is the best way to build muscle mass. Aimed to determine if the time that muscle is under loaded tension during low intensity resistance exercise affects the synthesis of specific muscle protein fractions or phosphorylation of anabolic signalling proteins.

Understanding your one rep max to build muscle. The perfect rep range for muscle bulk and hypertrophy is 6 to 12 repetitions per set with upper body performing best between 6 9 reps and lower body at higher 8 12 reps per set. The reason that this rep range is so effective for building muscle is because it does a little bit a everything.

The real reason 6 12 reps is best even though these studies found that rep range does not have a huge impact on mass theres still one big reason you should focus on 6 12 reps if your main goal is to build size. This is important because as you get stronger youll want to lift more weight in the same rep range. As you know muscle hypertrophy depends on training intensityand to build muscle mass you need to train in the range of 65 to 85 of your one rep maximum.

It increases hormone response spares protein and provides the. Where these big lifts are concerned 4 sets of 5 with short breaks can be just as effective as 1 set of 20. Moderate rep ranges have consistently been proven in study after study to lead to the greatest amount of growth.

In terms of science this is the best rep range to work in because maximal sarcoplasmic hypertrophy increasing the volume of the tissue that supplies energy to the muscle or is involved with the neural drive occurs.