Best Rep Range For Hypertrophy, Strength, & Endurance

How heavy should you train? Because the heavier the weight, the fewer the reps you will be able to do.


Muscle growth is caused by 3 factors:

  1. Progressive tension overload(lifting heavier and heavier over time).
  2. Muscle damage(micro-tears of fiber that necessitate to be repaired).
  3. Cellular fatigue(push your muscle to his metabolically limit through high reps).

From all these three, ”Progressive Tension Overload” have the most profound effect on muscle growth. But if we want to maximize our muscle size we need all these three.

Best Rep Ranges for Mass, Hypertrophy, and Strength - Physiqz

Does the rep range even matter as long as you make progress?

        Studies shows that you can progress in any rep ranges as long as you keep progressing. But the results are not equal in any situation and medium rep range still win in the end.

        The reason for that is because your weight must be heavy enough to stimulate your fast-twitch muscle fibers, so the loads has to be above 50% of your 1RM (One Repetition Maximum).

Low loads train low-twitch muscle fibers, fibers that are responsible with endurance, once this muscle fibers get fatigued, our body will stimulate fast-twitch muscle fibers until all muscle fibers are fatigued.

        For that you have to train every single set, in low loads to failure, which is not necessary.

        For more information, here’s an old video of mine that may be helpful for you. Studies into the video description:

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I started my fitness career in the begining of 2019. ”Johnny” is my real name adapted in english, and ”Rhino” is my nickname. My mission is to erase all the old myths about nutrition and fitness like: 6 meals/day, tons of cardio for fat loss, type of foods(healthy food/bad food), etc. I entered into the fitness industry because I wanted to lose fat and ”specialists” arround me couldn’t help me. I don’t mean they don’t even try, but all the things that I learned from them was ”Broscience” and it didn’t work very well for me. So I started my fitness journey alone and I learned as much as I could in order to lose fat and reveal my muscle and also anytime I got some news imediatly I helped all the gymbros in my gym. Now I want to help as many people as I can, to reveal their physique potential . Everyday I’m searching for new studies to complete my information in order to improve the results of my clients and mine of course. ”No citzen has a right to be an amateur in the matter of physical training. What a disgrace it is for a human to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates


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