What is the range of effective reps for hypertrophy?
Jan 19, 2024
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This podcast explores the range of effective reps for hypertrophy, challenging the idea of certain reps being more effective. It discusses the limitations of meta-analyses and highlights the role of muscle recruitment in hypertrophy. The speakers analyze data on effective reps for hypertrophy and volume and discuss muscle swelling after a workout. They also explore the advantages and challenges in rodent studies and the differences between partial and full-range of motion bench presses. Additionally, they explore the variations in fiber types and individual responses to workouts, and discuss the concept of training to failure and its potential drawbacks.
Muscle growth occurs at around 4-6 reps in reserve for most individuals, with slightly higher reps possible for untrained subjects.
The range of effective reps for hypertrophy narrows as individuals become more trained, with significant hypertrophy unlikely at 8 reps or above.
The closer one trains to failure, the greater the likelihood of hypertrophy, as the last few reps before failure stimulate high recruitment and slow movement velocity.
Monitoring fatigue and recovery is crucial for optimizing training, using tools like vertical jump tests or medicine ball throws to assess CNS fatigue.
Deep dives
Untrained subjects and hypertrophy
In untrained subjects, hypertrophy was observed at 5.7 and 6.3 reps in reserve, but not beyond 8 reps in reserve. In untrained elderly subjects, hypertrophy occurred at 8.1 reps in reserve, but not at 21 reps in reserve.
Trained subjects and hypertrophy
In trained subjects, there was hypertrophy at less than 5 reps in reserve, but not beyond 7.7 reps in reserve. Several studies showed no hypertrophy at 5.5, 7.5, 5.1, and 8.1 reps in reserve.
Conclusion: the importance of effective reps
Based on the current body of evidence, it is unlikely to see significant hypertrophy at 8 reps in reserve or greater, regardless of training status. The range of effective reps may vary depending on factors such as training status, exercise selection, and other individual differences. However, it is reasonable to suggest that effective reps likely fall within the 4 to 6 reps in reserve range for most individuals.
Limitations of meta-regression
It is important to note that using meta-regression alone is not enough to establish the occurrence of hypertrophy at specific reps in reserve. Individual studies must support the findings of the meta-regression. Additionally, methodological considerations, such as the use of averages and the impact of fatigue accumulation, must be taken into account when interpreting the results.
The optimal range for hypertrophy is around 4-6 reps
Research suggests that the optimal range for hypertrophy is around 4-6 reps. Untrained individuals may still experience hypertrophy at slightly higher reps, such as 6 or 7. However, as individuals become more trained, the range narrows. Well-trained individuals are unlikely to experience hypertrophy at 8 reps or above. It is important to note that these numbers are an estimation and individual responses may vary.
Training closer to failure yields more hypertrophy
The closer one trains to failure, the greater the likelihood of hypertrophy. As individuals become more advanced, training to failure or leaving only one rep in reserve becomes crucial. This is due to the fact that the last few reps before failure stimulate high recruitment and slow movement velocity, which are key factors for maximizing hypertrophy. Training farther from failure, especially in higher rep ranges, can lead to more fatigue without significant hypertrophic stimulus.
Importance of assessing fatigue and recovery
Monitoring fatigue and recovery is essential for optimizing training. Measuring factors like central nervous system fatigue and muscle swelling can help determine the appropriate training volume and intensity. Tools like vertical jump tests or medicine ball throws can provide insights into CNS fatigue. Understanding individual response and fiber type distribution can help tailor training programs to maximize hypertrophy while minimizing excessive fatigue and injury risk.
The nuance and variability of hypertrophy
Hypertrophy is a complex process influenced by multiple factors, including training status, fiber type distribution, and genetic factors. While there are general guidelines like the stimulating reps model, it's important to acknowledge that hypertrophy is not a one-size-fits-all approach. Individual responses may vary, and adjustments should be made based on factors like recovery capacity, training history, and personal goals. Experimentation and adaptation are key for finding the most effective approach for each individual.
In this episode Chris and I go over all of the data from the meta regression on training to failure, and reps in reserve. And show that there's no current data that says muscle growth happens at 8 reps in reserve, aside from the untrained elderly.
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