Confused... reps for max growth ?

[IrishMonk]

I keep reading conflicting things.... some say you should reach muscle failure at 6-8 reps... some say 10-12 for max growth.

Whats the truth ?
thnx...

I know... another newb Q

 

[Gazhole]

Its pretty much a moot point. It doesn't matter what you're doing if you aren't eating enough - the ONLY way to gain weight is by eating more food than you require.

If you have that sorted, even then the rep range isn't terribly important. Over the years i've done a tonne of different programs and haven't had any trouble putting on muscle because my diet was on point.

So long as you are progressively overloading in some way, and eating, you will grow.

 

[LAM]

optimum time under tension (TUT) for hypertrophy is 45-60 seconds per set this typically equates to the 6-10 rep range. with out a caloric excess in the diet there is not muscle growth. if there is growth in some areas and not in others this tells you the caloric intake is sufficient and the problem lies in the training and/or recovery period.

 

[stronger4ever]

I agree that nutrition is a big part. It doesn't matter if you do the exact amount for maximum growth and you have a perfect workout. Nothing matters if you don't have proper nutrition. Actually what I learned is that there isn't a perfect method. All methods have their ups and downs and what works best is rotating your routine so you don't get used to the same.

 

[jstarcarr]

as said above diet is key , but 8-12 reps is what you should be looking for.