When it comes to building muscle, there can be a certain rep range that works better than most. The truth is though, in order to grow your muscle, you just have to stress them in ways different than usual. This is why you should never stick with the same routine week after week. So, what are the reps that can grow muscle more than others?
Rep Range for Growth
Generally, the range should be around 12 – 15 reps, but heavy. Now, does that mean doing a heavy 10 reps won’t grow your muscles? No. The reason the rep range is 12 -15, is because your muscles start to get more stressed as you do the reps. If you are getting tired at 10 reps, those last 5 are going to make the difference for growth or not. Think about pumping a balloon up. It gets bigger and bigger as you blow air into it.
So as you do your reps, your muscles are getting more stressed for growth, and getting that “pump” everyone talks about. The lower reps are more for strength. Doesn’t mean you can’t grow that way, but you are not stressing the muscles out for a long period of time, such as doing heavy higher reps. Strength generally are low reps under 5. So, the muscles being used are not getting stressed out over and over, rep after rep as much as if you were to do 15 heavy reps.
Reps Over 15
Generally, reps over 15 such as 20, 25, 30 etc, are more for endurance and less for building muscle. But, remember that in order to gain size, you need to be stressing the muscles differently. So, doing 4 sets of a heavy 20 reps can still produce muscle growth and size. The reason for the 12 -15 reps is because those are the general numbers to work with. So let’s say one week you do dumbbell shoulder presses, 4 sets of 12 reps. Then the week after you do 5 sets of 20 reps. Will you still be stressing the muscles for them to grow? Yes. As long as the weight you are doing is heavy enough to just get those reps, or you are struggling at 15 reps and you have to push it hard for those last 5.
Reps Under 12
The reps under 12 are always a discussion topic. Most of the time if you want to gain strength keep the reps under 5. Reps such as 6 – 8 can be for strength, but also muscle size, too. This can be confusing, yes. Let’s say you want to build your 1 rep max. Most the time work in the range of 1 to 3 reps. If you want to go for size, most the time keep it a heavy 12- 15, but you can still go over. If you want to go for both, mix everything up, which is generally the best thing to do. Add strength exercises and also muscle building exercises.