Is 4 sets of 8 reps good?

Intermediate lifters with more muscle mass need more volume to keep growing. Four sets of eight reps allows for heavier loads to add mechanical stress, while stopping one rep shy of failure adds a solid amount of metabolic stress to force muscle growth.

Is 4 sets of 8 reps good for building muscle?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

Is 4 sets enough to build muscle?

So, How Many Sets to Build Muscle? The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you're choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.

What does 4 sets of 8 reps mean?

It means that you perform 4 sets of the exercise, the first set for 12 reps, the next for 10, the third for 8 and the fourth for 6. Generally, the reason that you're decreasing the number of repetitions is because you're increasing the weight being moved.

Is 4 sets of 10 reps good?

4 sets x 10 reps = 40 reps

Most ideal for building muscle, but also suited for endurance.

Junk Volume: Why You Must Avoid It For Max Muscle

Is 4 sets of 12 reps too much?

For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps. In each case, the key is to use the heaviest resistance that will allow you to complete all of your reps and sets with good form.

Is it better to do 4 sets or 5?

What Were the Study Results? The group that did 5 sets per exercise gained more strength, endurance, and muscle than the groups that did 1 or 3 sets per exercise or body weight exercises. The main finding was that the more sets people did, the better their results on the whole.

How many sets of 8 reps should I do?

As mentioned above you should aim for 15-25 total sets per workout with each exercise being 2-3 sets of 8-12 reps. This means you should do around 5 to 8 different exercises during that single workout if you're doing 3 sets of each exercise.

Is 8 reps considered heavy?

Based on the decades of research on strength training, it appears that using light weight and high reps (reps of 12 or more) is best for boosting muscle endurance, while using moderate weight for moderate reps (reps in the 8-12 range) appears to better boost muscle size, and using heavy weight for low reps (reps of 3-7 ...

Can you get stronger with 8 reps?

While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.

Can you do 4 sets 8?

Reasoning: A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension.

Is 4x8 good for hypertrophy?

Recent studies have shown that while 4x8 workouts are effective for inducing muscle growth, they are not the best way to do so. The key to maximizing muscle growth is to overload the muscles with heavier weights and volumes.

How many sets is too many?

The Takeway For How Many Sets You Should Do

Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below.

What is the best rep range for testosterone?

Among the loading parameters he says work best for increasing testosterone are 6 sets of 7-8 reps using compound exercises. He says the rest intervals between sets need to be relatively short, around 45-60 seconds.

How many reps is too high?

Anything greater than 20 reps in a set is probably far too many. Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth.

Is 8 reps too little?

It turns out that 8-12 reps is actually good advice. It sits in the Goldilocks Zone of reps and loading, it's time efficient in that it can maximize the number of tough reps per set, it's energy efficient in that it doesn't require too many reps to stimulate hypertrophy, or involve loads that are unnecessarily heavy.

Do slow reps build muscle?

Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps. The amount of time your muscles stay strained beneath a certain amount of weight will lead to an increase in muscle size.

Will sets of 8 build muscle?

Anything between about 5–40 reps per set (between about 40–85% of 1RM) has been shown to be effective to build muscle. More or fewer reps than that and the muscle-building effect per set decreases somewhat. For practical reasons, it is a good rule of thumb to aim for about 8–15 reps per set for muscle growth.

Is 5 sets of 8 reps too much?

5-8 Reps is used for what is known as functional hypertrophy. This is for people who are looking to gain some size, strength and speed, without too much muscular building. Here we get equal amount of strength and muscle gains. 8-12 Reps is more you're traditional hypertrophy or muscle building.

How many sets are best for muscle growth?

SETS. Muscles do not naturally want to grow; they must be forced to grow through consistent periods of stress. Therefore, higher volumes of training have been found to yield better results for hypertrophy (Hedrick 1995). Typically, 3-5 sets are recommended for optimal hypertrophy.

Can you gain muscle with 4 sets of 6?

If you are looking to increase size or better build some muscle mass, you should perform 4 – 6 repetitions at 80 – 85% of your 1RM or 6 – 12 repetitions at 65 – 80% of your 1RM.

How many sets is most effective?

No matter how many reps you're completing per set, most fitness experts recommend performing between two and six sets for each exercise. Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles.