Is 8 or 10 reps better?

Reps 1-5 is Pure Strength. Reps 6-8 is Strength & Size. Reps 8-10 is Pure Size. Reps 12-15 is Size & Endurance.

Is 10 reps better than 8?

So, How Many Reps to Build Muscle? Doing around 6–20 reps per set is usually best for building muscle, with some experts going as wide as 5–30 or even 4–40 reps per set. For bigger lifts, 6–10 reps often works best. For smaller lifts, 12–20 reps often works better.

Is 8 reps enough to build muscle?

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.

Is 8 reps good enough?

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.

Is 10 reps enough to build muscle?

Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.

Low Reps vs High Reps for Muscle Growth

Is 4 sets of 10 reps too much?

4 sets x 10 reps = 40 reps

Moderate to low intensity. Most ideal for building muscle, but also suited for endurance.

Is 6 sets of 10 reps too much?

Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles. If you're just beginning, a good starting point is three sets of 10–15 reps.

Is 8/10 A good rep range?

Reps 1-5 is Pure Strength. Reps 6-8 is Strength & Size. Reps 8-10 is Pure Size. Reps 12-15 is Size & Endurance.

Is 8 reps too many?

In traditional bodybuilding circles, low (1-3) reps with heavy (85% and up) weights leads to maximal strength development as the primary adaptation. Lighter weights - say sets of between 8-12 reps performed to or near failure - are usually touted as best for hypertrophy or muscle growth purposes.

Is 8 reps good for hypertrophy?

The researchers concluded that heavy loads are best for maximal strength goals, while moderate loads of 8-12 reps are best suited for hypertrophy goals when performing the same number of sets.

Is it better to lift heavy or more reps?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Is 3x10 good for hypertrophy?

While both rep schemes are used in programs to grow new muscle, 3×10 is the best answer when hypertrophy is the goal. That said, this is only true if you are properly controlling for volume, frequency, consistency, and intensity.

What are 8/12 reps called?

Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max).

What rep range is best for fat loss?

One research found that the best rep range for universal strength training during a weight loss phase is between 9-12 repetitions (6).

How many reps is too many?

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. The only exception to this rule is 20 rep squats!

Do low reps build muscle?

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance.

Is it better to do more reps or sets?

VeryWell Fit reports that the American College of Sports Medicine recommends higher reps (10-15) per set with lighter weights to support muscle maintenance and 8-12 reps per set with moderate weights to build strength.

How many reps do bodybuilders do?

Bodybuilders and strength-power athletes should aim for 8-12 reps of 65-75 percent of their 1RM. The goal here is to increase lean body mass and/or develop muscular endurance, so you can alternate between hypertrophy and endurance workouts from week to week, day to day, or even within a workout.

What's the best rep range for muscle size?

Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size. Your 1-repetition maximum (1RM) is the most weight you can lift at one time.

Is 4 sets of 6 reps enough?

If you're looking to get bigger:

Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.

What rep range is best for strength?

More specifically, 1–5 reps are generally preferred for maximal strength development. Given strength is based on lifting the heaviest load, it makes perfect sense that training with a relatively heavy load (1–5 rep range) would optimize strength adaptations. There is evidence of this in the research.

Should I do 10 sets?

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.

Do I need to lift heavy to gain muscle?

A loaded barbell isn't the only path to building muscle. According to a new study published in the Journal of Strength & Conditioning Research, you don't have to lift super heavy in order to boost strength and gain muscle. As long as you go to failure, it doesn't matter how much weight you lift.

How many sets should I do for a full body workout?

You should be aiming for 10-20 sets per muscle group per week split into two sessions. This will keep you fresh, avoiding potential over-training and should give you better gains. Aim for each workout to consist of 15-25 sets total but with less than 10 sets for a specific muscle group on one day.