Free E-book Forum Lifting 101 How manys reps for muscle growth?

This topic contains 2 replies, has 2 voices, and was last updated by Darrin Darrin 4 years, 8 months ago.

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  • #5449

    tan
    Participant

    Hi everyone

    doing a bit of research i have found that you should do different numbers reps and sets depending on your goals:

    for strength 5 sets of about 5 reps

    for muscle growth 8 reps, sets?

    what do you think?

    Is there an optimal number of sets and reps for both?

    Kind regards

    Tan

    #5731
    Darrin
    Darrin
    Keymaster

    Tan – most scientific studies have shown that for strength, focus on at least 2 working sets (not counting warm ups) with weights that you can get between 3 to 6 reps from. But with this amount of weight, you’ll need many warm up sets so 5 sets of 5 reps is about right.

    For muscle growth, 8 to 10 reps is usually the target, with 3 or 4 working sets. Usually, you only need one or 1 warm up sets with this weight.

    It also varies by exercise. For example, for calf work, you’ll want to approximately double the above reps for target.

    Keep in mind that each person responds differently, and that not every is statistically in the middle of the bell curve.

    #5732
    Darrin
    Darrin
    Keymaster

    Tan – most scientific studies have shown that for strength, focus on at least 2 working sets (not counting warm ups) with weights that you can get between 3 to 6 reps from. But with this amount of weight, you’ll need many warm up sets so 5 sets of 5 reps is about right.

    For muscle growth, 8 to 10 reps is usually the target, with 3 or 4 working sets. Usually, you only need one or 1 warm up sets with this weight.

    It also varies by exercise. For example, for calf work, you’ll want to approximately double the above reps for target.

    Keep in mind that each person responds differently, and that not every is statistically in the middle of the bell curve.

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