Best Rep-Range & Rest-period for pure mass?

[Landmonster]

Hi guys.

I'm interested in your opinions on "what are the best repetition ranges, and corresponding rest periods that work the BEST for building pure unadulterated muscle mass?"

I'm not interested in powerlifting or strength gains, but muscle mass gains.

To be more clear, I'm interested in finding the best rep ranges (and corresponding rest periods) for muscle mass, not necessarily the absolute single best one.

Also, do you think this matters depending on what muscle group you are training? For example, could there be a different ideal rep range for chest, than there is for biceps? or Quads?


Thanks for any input. I'm looking for both scientific, and anecdotal advice.

 

[TooPowerful4u]

I will answer, but this belongs in the beginner forum. Maybe a mod can move it for us....

The best rep range is GENERALLY 6-12 rep range for muscle growth, but you must find what works for YOU. Everyone is different and comprised of different percentages of fast twitch fibers (explosive moderate reps, heavy weight) and slow twitch fibers (more geared towards endurance). You need to read into fibers types to understand, as i cannot answer this question without being extremely long winded.

Now as far as bodyparts.... Most bodyparts in the upper body will respond best to 6-12 rep range (mix it up, never use the same ranges as to keep the body guessing and hitting different fibers). Lower body tends to respond better to low AND high rep ranges, even as high as 50-100 reps. You gotta figure you walk around on your legs all day long(yes that counts as endurance work), so they are going to have a higher percentage of slow twitch fibers . BUT AGAIN... this might not apply to you. How do you find out? Experience. Figure out what works for you.. not what works for me or Jay Cutler or whoever.....

 

[MilitaryMuscle]

I agree with TP4U - i think its an individual thing on finding out what works for you. Many people like different rep ranges for different body parts.

Upperbody generally 6-12 reps ......maybe a little higher on tri's and bi's.... due to safety reasons (extension.... ect. on elbows) and cheating (curls with low reps lead to cheating)

Lowerbody grows best on higher reps.... nothing will leave you more sore than high rep squats and leg presses (20-50 reps).... i think it has to do with that fact your legs can handle a lot of weight and push through to finish the set (if your mind is strong enough)... not to mention legs are used in everyday life (walking) so the fiber type is different.

So basically i think all rep ranges should be used from 6-50 its up to whoever on how to fit it into there training to yeild best results.... as well as what type of diet you follow (higher reps with low carbs = muscle loss so thats something to thinks about as well)

I have read and forgot where but the time under tension of a set that elicts the best muscle growth is 40-60 seconds... so figure you do a 4 second negative and 1 second positive portion that would be 5 seconds total x 8-12 = 40 - 60 seconds.....

but then again lower rep ranges such as triples and sets of five have there place for strength purposes that will allow heavier weights to be used in the future... that will help with muscle growth

 

[mike1107]

yeah 6-12 is what I used too in general

compound movement heavy and lower reps, isolation movment higher reps and less rest

as for quads just check what works for u, as TP4U said all individuals are different, legs are supposed to have a high number of slow twitch fiber consider u walk BUT in my case long sets never did shit

try and figure how it works for u

 

[tatteredxangelx]

i don't think it matters ... if you are interested in pure mass, what has worked best for me in the past in just getting the sickest pump you can, in the shortest time you can w/o over doing it ... 10-15 sets depending on the body weight ... 15's work for me when it comes to mass ... when it comes to strength, 6-10 is where i fall ... you have to experiment, and remember, stretching is just as important as training ... if you're muscle can't get any bigger it won't no matter how hard you train it ... it's a balloon.

 

[mike1107]

i don't think it matters ... if you are interested in pure mass, what has worked best for me in the past in just getting the sickest pump you can, in the shortest time you can w/o over doing it ... 10-15 sets depending on the body weight ... 15's work for me when it comes to mass ... when it comes to strength, 6-10 is where i fall ... you have to experiment, and remember, stretching is just as important as training ... if you're muscle can't get any bigger it won't no matter how hard you train it ... it's a balloon.

for strength bro, switch to 3-5 reps wih 85-90% of your 1RM

 

[ridge]

According to the NSCA

Hypertrophy= 6-12 reps 45-90 sec rest
Strength= 3-6 reps 3-5 min rest

 

[champ00]

using the 5x5 plane works wonders for mass and strenght youll put up 2.5%of strength in a weeks time on this cycle 10 to 12% of srength in a months time people would kill for that sorta speak. and thats added onto your 1 rep max

 

[Quad-smack]

Hi guys.

I'm interested in your opinions on "what are the best repetition ranges, and corresponding rest periods that work the BEST for building pure unadulterated muscle mass?"

I'm not interested in powerlifting or strength gains, but muscle mass gains.

To be more clear, I'm interested in finding the best rep ranges (and corresponding rest periods) for muscle mass, not necessarily the absolute single best one.

Also, do you think this matters depending on what muscle group you are training? For example, could there be a different ideal rep range for chest, than there is for biceps? or Quads?


Thanks for any input. I'm looking for both scientific, and anecdotal advice.

Regardless of your repetition range, sets, rest periods - you won't get any bigger unless you pack in large quantities of wholesome high quality FOOD. Stimulation without adequate nutrients for growth = 0 gains.