What the best amount of reps for hypertrophy?
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What the best amount of reps for hypertrophy?
What the best amount of reps for hypertrophy?
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10 or fewer
1-15
7
reps has nothing to do with hypertrophy
its about time-under-tension and workout intensity
counting reps is for complete begginners and possibly the mentally disabled
this, plus if you're not resting to failure, you wont make any gains
This I rest until complete failure until I get bored of looking at my phone and I’m like oh yeah I’m still at the gym guess I better lift weights some more lol
Still leaving gains on the table. I lift, then a I rest to failure and then I wake up after winter hibernation and lift again.
My personal favorite range is 15-20
1-5 strength
8-20 hypertrophy. Some are response better to high volume
Just be careful and avoid 6-7 rep range, or you'll lose both strength and gains
Drop sets:
5 reps heavy as frick
5-8 mid
10 b***h weight
this. drop sets are life changing.
This but goto failure each set and then drop weight
no wonder yall so small JFL
>t. least negrified zoomer
In theory 5 or less because it highest initial recruitment of both fiber types for all reps.
In practice 6-8 because you can time rests in a way that doesn't require you to recover entirely between sets and you're still getting the same mTOR signaling and response out of the reps just with less time required.
>In theory 5 or less because it highest initial recruitment of both fiber types for all reps.
Fiber recruitment is intramuscular coordination training, ie. gaining strength without size by forcing the body to recruit as many fibers as possible instead of thickening fibers.
15 reps on compounds
1-5 for bambam
4-34 for yahooo
2-19 for bazingkia
6-12 for splendibito
0-1 for duders
8-28 for wowies
How much for skibidy
you need to supplement with grimace shake to escape the fenom tax on this one doe
>enough to recruit & place sufficient mechanical tension on all the muscle fibers
+
>one more than you did last time
Around 8-20, depends on the individual. 10 reps is the classic rep range, some go up to 20. You will have to experiment a bit.
This.
Depends on the bodypart as well.
F'rinstance, I do well on 8-10 for most movements, except flyes (12), ab variations (12-15), and calf raises (20+).
Any lower tends to chew up my joints and connective tissue, any higher results in a pump but not so much actual growth.
Until failure
7-15.
Once you can do 15 reps without breaking form on the first set, you can add weight.
I usually go till 25 or 20. Depending on the type of exercise
Fibonacci numbers are best for strength
Sets of 1,2,3,5,8
Square numbers best for hypertrophy
Sets of 9,16,25
Sets of prime numbers above 5 kills gains