Thread: Muscle question

Generally speaking no. The 4-6 rep range is optimal for overloading any muscle with the goal of hypertrophy, but obviously this is very debatable and not everyone will agree.

One thing to understand here is that fatigue does not build muscle, even though feeling like you got a good work-out due to a pump and/or fatigue it really has nothing to do with how productive the work-out was.

If you do not feel that you're making any gains using 4-6 reps for biceps/triceps try bumping it up to 6-8 reps for awhile. But do not do it because you get a better pump or feel more fatigued.

that's my $.02

Makes sense, thanks Prince!

Originally posted by lean_n_76er
Do different persons muscles respond differently to certain rep ranges? This is kind of difficult to explain...

I've been using 4-6 as a rep range for my arm workouts, and really haven't felt like I'm getting a good workout. But it works well for others. If I move to a different rep range (6-8 or 8-10) will it really make a difference, or will the fatigue just be different? Does that make sence?

To answer your first question...for several physiological reasons...nerve supply, muscle fiber makeup, etc...some people respond differently to different rep ranges. That said, I feel you are using the wrong rep range if your main goal is hypertrophy. 4-6 reps will generally do a better job of building strength than size IN MOST PEOPLE (there are exceptions). Most experts agree, and I have seen it umpteen times, that longer tension times are needed to build muscle, than 4-6 reps can provide (unless moving the weight very slowly).

Now, that is not to say that 4-6 reps should never be used. In fact, it is a great way to start a workout as it will help "awaken" your nervous system and cause an even greater effect when higher reps are performed in later sets.

This subject is too involved to get into in just one post, so I will give you a simple answer....change your arm workouts to where the majority of your sets are in the 8-10 rep range, rather than 4-6. I believe you will see much better progress in terms of size.