Thread: Optimal Rep Range for Inducing Hypertrophy?

hey CowPimp, whats the verdict on that book so far?.. I want to start learning more about that aspect of BB'ing

There is no answer. At least not a definitive answer. There are lots of theories.

Look at a guy like gopro. Massive. Works with reps. Look at a guy like Phil Harrington or Chuck Vogelpohl. Massive. Works with low reps. And yet they've mostly achieved the same physiques. This is why, concerning hypertrophy, I believe one thing to be true. Eat big and lift weights, and you'll get huge. Reps really don't matter.

Originally Posted by Saturday Fever

Eat big and lift weights, and you'll get huge. Reps really don't matter.

To some degree I agree with that, its food and consistency in the gym. I've seen big guys that did bent over rows with 225 very slow and hardly ever touched big weights. And by big, I mean guys that make me look very small.

Originally Posted by Saturday Fever

There is no answer. At least not a definitive answer. There are lots of theories.

Look at a guy like gopro. Massive. Works with reps. Look at a guy like Phil Harrington or Chuck Vogelpohl. Massive. Works with low reps. And yet they've mostly achieved the same physiques. This is why, concerning hypertrophy, I believe one thing to be true. Eat big and lift weights, and you'll get huge. Reps really don't matter.

Even powerlifting routines call for supplementary exercises in the range of 5-12 repititions. So, low rep routines are not purely low rep, but a mixture. My point? Nothing really. All my preceeding statement does is make things even more unclear; take it for what it's worth.

One thing I am coming to realize is that Westside looks like an excellent program from a scientific standpoint. It can incorporate all 4 methods of training: dynamic effort, maximum effort, repeated effort, and sub-maximal effort. Although it is geared towards powerlifting, I do think that the program makes a nice compromise between bodybuilding and powerlifting.

Originally Posted by Arnie's left nu

hey CowPimp, whats the verdict on that book so far?.. I want to start learning more about that aspect of BB'ing

I am about half way through the book, and I am learning quite a bit so far. It does help to know physics at a very fundamental level. Some physiology and kinesiology can also help, but I think a person could get through this book without any prior knowledge if they are willing to do a little concurrent research to clear up any unknown terminology and/or information.

I believe it comes down to individual genetics more than anything else.

Originally Posted by Robert DiMaggio

I believe it comes down to individual genetics more than anything else.

Probably so, but I still doesn't hurt to know how to optimally reach one's genetic potential, if there is one way.

true, but my point is I have know "genetic freaks" and it did not matter what they did, they just grew, and others that had less than ideal genetics busted their ass for years doing everything under the sun and never had much success.

Originally Posted by Robert DiMaggio

true, but my point is I have know "genetic freaks" and it did not matter what they did, they just grew, and others that had less than ideal genetics busted their ass for years doing everything under the sun and never had much success.

Yeah, your point is well taken. Unfortunately, most of us have the genetics which require extreme dedication and hard work. It's sad, but it makes every pound of LBM and every minute increase in weight moved even more satisfying.

well, from my experince (about 17 years now) I would agree with this: "5-12 rep range as being optimal for inducing hypertrophy" as a general rule for most.

I question when people say they've done everything under the sun. We've seen guys like Dante turn a 137 pound body into over 300, look at Markus Ruhl and he was likewise no wonderboy. If we are talking natural though then we aren't talking everything under the sun, I know a guy with one nut who had plenty of issues with getting over 200 without being 13% bodyfat or greater. He is on HRT now and hit about 220 in a very short period of time.

It really doesn´t matter the rep range.
I believe the body search for the easy way out to adapt and generate more strength. If there is plenty of good calories available it creates more slow twich fiber, if it doesn´t have enough food, it morph the already existing ones to fast twich fiber. Isn´t that only it?

sure, I think one's genetics and diet/nutrition have much more to do with gains in muscle.

Mental Toughness is also huge. You need to ability to, at least on occassion, push yourself past your limits and always strive for more (either reps, weight or both).

That mental "warlike" attitude I believe is key to truly getting great gains. Your mind probably has a lot to do with how big you can truly get.

Originally Posted by Robert DiMaggio

I believe it comes down to individual genetics more than anything else.

This is definitely true. I had a couple different training partners in my day that would follow the same routine as me and eat like me and they never got the same results as me..sometimes their results were better and sometimes they weren't.

I can speak for someone who is natural for life, and I have quite a few years experience. The noob natural bodybuilder if he/she eats right will make gains on virtually any program no matter how bad the program is or how bad he/she's genetics are. Depending on the persons genetics the noob gains could stop after 2 months or go one for years (genetic freaks).

For the 'average' person (IMO 99% of the population) to keep seeing results it will take trial and error and possibly years of smart training to find the optimal number of sets and rep range to make your workouts the most productive they can be.

The best advice I can give you is to mix it up..15 reps,10-15 reps, 8-10 reps, 6-8 reps, 8-12...ect. I never go below 6 reps and I hardly go above 15. Your body will let you know when you're doing something right.

Eat big and lift weights, and you'll get huge. Reps really don't matter.

I completely agree. It's all about what you enjoy doing in the gym. People always try to overthink training in general, IMO. Keep it simple, and have fun.

Originally Posted by MonStar

I completely agree. It's all about what you enjoy doing in the gym. People always try to overthink training in general, IMO. Keep it simple, and have fun.

Yeah, this whole industry is overrated.

right, that is basically what I was saying, the whole rep range, training routines, etc. gets a bit over thought, I find it interesting that some people put more thought, time and energy into a training routine and worry about doing 6 reps or 8 reps, yet they do not even have a well planned diet.

Diet plans are over rated


EDIT: Before everyone yells at me, I was joking.

Diet is the only thing not overated.