Hypertrophy - Repetition Range

 Hypertrophy - Repetition Range

You're on a mission to gain size and muscle mass in the gym!  So - what does your workout look like?  How many reps are you doing inside your workout support maximal muscle hypertrophy? 

Let's start with the general rule of thumb... for hypertrophy results, you want to be pushing a weight that allows you to complete 8-12 reps of each selected exercise.  If you lift heavier than that, you'll be building more strength / power.  If you lift lighter and get more than 12 reps, you start to move into building muscular endurance.  Nothing wrong with either of these ranges - they just aren't aligned with your hypertrophy goals.

Next - you want to take on creating and periodizing your hypertrophy phase to keep your muscles reacting to the stress imposed by the workout.  You don't want to take on the same exercises / workouts over your whole building phase - you'll plateau out. 

Consider taking on a 12-week Hypertrophy build phase, broken down into 3 x 4-week blocks, and as you progress through the blocks, trade off Intensity for Volume - this will keep the muscles guessing (and guessing muscles are growing muscles).  A sample program might look like:

Block #1

• Target 90 reps over 9 sets 
• Based on 1 exercise / muscle group
• 3 sets in the 8-12 range 
• 3 x / week

Block #2

• Target 132 reps over 12 sets 
• Based on 2 exercises / muscle group
• 3 sets in the 8-12 range 
• 2 x / week

Block #3

• Target 210 reps over 18 sets 
• Based on 3 exercises / muscle group
• 3 sets in the 8-12 range 
• 2 x / week

As you progress through the blocks, you'll take on more volume with somewhat less intensity for maximal results!

Want support to design and periodize your program so you aren't just bouncing around the gym lifting weights without results?  Reach out and let's create a program designed to reach your goals! 

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https://healthylivingwarrior.blogspot.com/2020/09/hypertrophy-repetition-range.html