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Rep for hypertrophy
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03-17-2006, 06:28 AM
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#1 |
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Registered User
Join Date: Jun 2004
Posts: 20
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Rep for hypertrophy
Hi all,
I am wondering how many reps are recommended for hpertrophy. I have been doing 5 sets . Each set comprises 5 reps. Now as I browse thru the forum, I have come across various reps from 4-12. Can somebody help me out with the right reps? Thanks S |
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03-17-2006, 06:33 AM
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#2 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,373
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generically it would be:
</= 5 = strength 6-12= hypertrophy > 12= endurance ofcourse hypertrophy is going to come from your diet mainly though, no matter what rep range you train in. if you don't eat you can't grow, plain and simple. |
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03-17-2006, 09:43 PM
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#3 |
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NGA/IFPA Pro Bodybuilder
Moderator
Join Date: Jul 2001
Location: Ft. Lauderdale Florida
Posts: 10,499
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To reach your genetic potential you must explore rep ranges as low as 1 and as high as 20 (or more at times).
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Monthly columnist for Muscular Development and Ironman magazines.
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03-18-2006, 05:56 AM
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#4 | |
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Registered User
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Quote:
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03-19-2006, 03:15 AM
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#5 |
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Registered User
Join Date: Jan 2006
Posts: 17
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i thin the ideal range is from 8 to 10
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03-19-2006, 10:33 AM
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#6 |
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NGA/IFPA Pro Bodybuilder
Moderator
Join Date: Jul 2001
Location: Ft. Lauderdale Florida
Posts: 10,499
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Actually what is ideal most of the time are sets that keep tension on the muscle from about 40-60 seconds (to failure or near failure). That said, as you continue to train, other tensions times should be explored as well to take advantage of all your body's pathways for growth.
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Monthly columnist for Muscular Development and Ironman magazines.
VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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03-19-2006, 10:54 AM
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#7 | |
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Registered User
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Quote:
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