_1 Rep Mass
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1 Rep Mass
You may be wondering what the best rep range for building mass is. I am going to help work out the what that is to ensure you get the best muscle building results. The answer may not be as clear cut as you would think. But I urge you to read the article in its entirety, as it will help you out.
Best Rep Range For Building Mass: Rep Ranges
Build Muscle - So that we are all on the same page I have put a list below of what each rep range does for your muscle:
1-5: Strength (with some muscle growth)
6-12: Muscle Growth (with some strength on the lower reps)
12-15: Muscle Growth & Endurance
15+: Muscle Endurance
The above list basically states that the lower ranges (1-5) works more for strength, with some muscle growth. The range of 6-12 mainly stimulates muscle growth, more so than strength or endurance. Once you start going over 12 reps you are working the muscles more for endurance.
Of course this rep range list is not set in stone and should only act as a guide. But it should give you and idea what each of the rep ranges do.
What Is The Best Rep Range For Building Mass?
You may be thinking now that a range of 6-12 is the best to put on muscle. This would be a fair and accurate conclusion; This is the reason why so many mass building workouts use a range of 6-12.
However this does not mean that you need to exclusively use these reps in your workouts. In fact doing this can stop your progress. Simply because, our bodies are amazing machines and adapt very quickly to any training you do. Therefore you need to vary your training parameters.
Also building a good strength base is a great way to allow you lift more weight in the higher and muscle producing rep ranges. Not to mention that strength training also makes your body produce more testosterone. You know what more testosterone means don't you? Yeap more muscle.
This is not to say that the 1-5 range is the best range for building mass. The best way to ensure large muscle gains is knowing how to combine all the ranges. Even incorporating higher reps which mainly work endurance can have great benefits. For example the legs respond very well to higher reps and provide a massive hormone boost when doing high rep leg work.
Best Rep Range For Building Mass: Combine Them Right
So how does this actually work in the gym? Basically you need to train for both strength and size. Each component supplements each other very well to ensure maximum muscle gains. You can do periods of strength training for a few weeks, with says 5 reps per set to get some muscle growth.
Then follow that strength period with a muscle hypertrophy (growth) period using larger repetition ranges. You will be pleasantly surprised how fast you put muscle on during this phase, due to the strength base you built up.
Another great method is to use all the repetition ranges during each workout rather than alternate different phases. Ultimately whichever method you use will come down to your complete training program. Each workout should form part of a whole bodybuilding routine.
1 Rep Mass
You may be wondering what the best rep range for building mass is. I am going to help work out the what that is to ensure you get the best muscle building results. The answer may not be as clear cut as you would think. But I urge you to read the article in its entirety, as it will help you out.
Best Rep Range For Building Mass: Rep Ranges
Build Muscle - So that we are all on the same page I have put a list below of what each rep range does for your muscle:
1-5: Strength (with some muscle growth)
6-12: Muscle Growth (with some strength on the lower reps)
12-15: Muscle Growth & Endurance
15+: Muscle Endurance
The above list basically states that the lower ranges (1-5) works more for strength, with some muscle growth. The range of 6-12 mainly stimulates muscle growth, more so than strength or endurance. Once you start going over 12 reps you are working the muscles more for endurance.
Of course this rep range list is not set in stone and should only act as a guide. But it should give you and idea what each of the rep ranges do.
What Is The Best Rep Range For Building Mass?
You may be thinking now that a range of 6-12 is the best to put on muscle. This would be a fair and accurate conclusion; This is the reason why so many mass building workouts use a range of 6-12.
However this does not mean that you need to exclusively use these reps in your workouts. In fact doing this can stop your progress. Simply because, our bodies are amazing machines and adapt very quickly to any training you do. Therefore you need to vary your training parameters.
Also building a good strength base is a great way to allow you lift more weight in the higher and muscle producing rep ranges. Not to mention that strength training also makes your body produce more testosterone. You know what more testosterone means don't you? Yeap more muscle.
This is not to say that the 1-5 range is the best range for building mass. The best way to ensure large muscle gains is knowing how to combine all the ranges. Even incorporating higher reps which mainly work endurance can have great benefits. For example the legs respond very well to higher reps and provide a massive hormone boost when doing high rep leg work.
Best Rep Range For Building Mass: Combine Them Right
So how does this actually work in the gym? Basically you need to train for both strength and size. Each component supplements each other very well to ensure maximum muscle gains. You can do periods of strength training for a few weeks, with says 5 reps per set to get some muscle growth.
Then follow that strength period with a muscle hypertrophy (growth) period using larger repetition ranges. You will be pleasantly surprised how fast you put muscle on during this phase, due to the strength base you built up.
Another great method is to use all the repetition ranges during each workout rather than alternate different phases. Ultimately whichever method you use will come down to your complete training program. Each workout should form part of a whole bodybuilding routine.