BUILDING MUSCLE: Is There REALLY A Best Rep Range?

In this episode Sal and Adam debate if there's really a best rep range for building muscle.
1-5 reps (maximum strength / CNS / best for strength gains)
8-12 reps (hypertrophy / muscle fiber / growth)
15+ (endurance / hypertrophy / sarcoplasm)
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[@darkwhitedirewolf]

Said more in 10 minutes for free than some of the $400 weekend seminars I have attended.

[@TheMusicfreak1029]

They put a lot of stuff out for free just not the exact details of their programs but they give you the ideas for free so if you know what you’re doing you can build your own similar program

[@mdd1963]

certainly enough out there for free over the past several decades....

[@NileshDavid]

Cannot agree more...

[@EpicJoeLow]

If you’re spending $400 for just muscle building advice then idk what to say…

[@suhailhussain1177]

Feild of profession?

[@Calisthenics-boy]

to sum up 1 to 5 reps High density muscle less bulky lots of strength 8-12 bulky muscles and strength strength 15 plus endurance rotation between all rep ranges every 4 weeks for best results Low reps 2 mins rest medium reps 60-90 seconds rest high reps 15-30 seconds rest

[@crimdan6036]

4 year old video, I just found it. By far the best explanation I have seen on this topic. I am going to incorporate this immediately. Well done guys.

[@djjasonceol9611]

I do this setup in reverse. High reps to build my endurance in lifting while building my form to become able to perfectly perform the mid range lifts for hyperteophy. End this 3 phase cycle with 1-5 to push the muscles to move heavier then start all over again with increased weight at the beginning compared to the start of the cycle ergo progressive overload. If I walk into the gym and go full hulk on a monster lift with the junkiest half-zero proper form, I just waisted my gym membership.

[@michaelalmodovar4332]

I did 8-10 for a while, all I did was maintained. Started doing 6-8, started gaining strength, adding more weight to my workout.

[@Al-Raees]

How many sets and should you train to failure for each sets?

[@JohnnieBoss]

You’re videos are so informative. I’m new to the gym life and knew little about proper lifting techniques till watching your channel. I’ve been incorporating all three of these ranges but not for the 2-4 week cycles like suggested. Can’t wait to try it out. Thanks for all the great info.

[@DanielHaskin]

Been watching a lot of you guy's vids for past couple hours, LOVE IT. soooooo informational. cant wait to apply it all

[@joytowner8466]

Man, this just makes so much sense! Well, everything y’all talk about makes more sense! I’m all about the why, and the how and most people either give one without the other. Thanks!

[@Lifelonglearner54321]

If I followed only one channel it would be Mind Pump! My go-to for checks and balances on my knowledge. Thanks for sharing all this valuable info! ❤️

[@nobscoach250]

Wellcome to the Mind Pump school. Great job guys!

[@berhin42]

the speaker/amplifier example to explain muscles vs CNS is GOLD!

[@peterkornos8749]

Old content, but SUPER clear form me to understand, how to... Thank you very much

[@goprimate]

This is one of the best fitness education channels available, thanks for sharing guys!

[@nataliamunoz8625]

STRAIGHT TO THE POINT!! Perfectly explained!!! THANK youuuuuuu

[@johnneylon9876]

Training for 18 years. I needed to hear this thanks boys!

[@cesarr5006]

Great advice again! Clear and simple explanation!

[@LiterallyAnika]

Def phased between 8-12 and 15+ but never really 1-5. Excited to get into training that lower rep range though! thanks for the info

[@natecol9322]

Another great video, answered all my questions!

[@JoziYuuh]

Hey peeps. This is my new plan after dinner of the research I've done. What do you guys think? I want to hear some of your opinions on this so if any one has anything to say feel free please. hypertrophy training: 3-6 sets 6 -18 reps rest 30-90 seconds Week 1: 3-6 sets of 15-18 reps Week 2: 3-6 sets of 15-18 reps Week 3: 3-6 sets of 8-12 reps Week 4: 3-6 sets of 8-12 reps Strength training: 2-6 sets 6 reps rest 2-5 minutes Week 5: 4-6 sets of 4-6 reps Week 6: 4-6 sets of 4-6 reps Week 7: 4-6 sets of 3-5 reps Week 8: 4-6 sets of 3-5 reps

[@juanarango4436]

THANK YOU, THANK YOU!!! TOOK ME A LONG TIME TO FIND THIS PROPER SUMMARY!!!! WELL SAID!!!

[@blaircumming1318]

hey great insight, could you maybe do a video on recommendations for someone who either hasn't trained much ever or somebody who is getting back into training after a long period of inactivity. More specifically, is there a better rep range to work in for these people who are looking to (re)condition and/or refine movement patterns.

[@jamesjorge7251]

Supreme breakdown, thank you!!!

[@verazheleznyak2040]

Thank you, guys! Great information!

[@brandonjett9485]

Very very good point. If you are a newer guy in the gym I hope you see this video. Only b/c I went too long without understanding this.

[@a.zeu1TV]

Broscience would ve gone away if it wasnt for this meddling Sal A huge sincere thanks, guys 🙏🏻

[@icychap]

Really outstanding video. Timeless. Bottom line, if you want to get good at doing hard stuff, do hard stuff. If you want to get good at doing one thing, do that thing. If you want to get good at doing different things, do all of those things.

[@matthewedwards7172]

THAT WAS VERY INFORMATIVE, THANKS GUYS, 💪💪💪

[@UltimateHibz]

I've just changed from 4-8 reps to 12-14 reps. It's a real test on one's ego dropping the weight so low.

[@Tony-boxingcoaching]

How it going for you

[@UltimateHibz]

@@Tony-boxingcoaching to be honest, I had to lower the weight so much to get 14 reps compared to 8-10 it's jarring. But after 10 weeks or so I've definitely put on size. But I'm very happy I'm done with the higher rep phase to get back to the 8-10 range. I just prefer it. I've read due to the different % of muscle fibres that genetically someone is made up with, will make the more accustomed to different rep ranges.

[@Tony-boxingcoaching]

I used boxing 🥊 my goal was all way to lose weight or keep the weight I am not boxing 🥊 no more I am going to Change My Routine to get muscle I have more weight iam 200 Pounds My height is 6feet not sure where to stater haha

[@UltimateHibz]

@@Tony-boxingcoaching definitely start with lower weight and around 10 reps. But not to absolute failure, leave 2 reps in the tank. That way you can work on form, make sure to watch form videos and do everything with good form. The weight lifted will increase naturally over time, you're not in a hurry as it's a lifetime pursuit. Good luck buddy. Mind pump 3 days a week. 3 full body sessions, is really good. Most people can squeeze in 2 or 3 days a week of gym into their routine.

[@FirstLast-ux1mf]

​@@UltimateHibz I'm doing the opposite because I can't gain size. I think it's more important to change it up

[@nouraashri6769]

Well said and explained. Thanks so much !

[@chikitabonita8341]

Super video, thanks guys

[@garymcfadden584]

Brilliant video! Interesting

[@yj9668]

Dang! The cheat code. Left,down,right,up!! Thanks guys

[@MultiWarrior63]

Thanks guys, great info once again

[@uansari1]

So glad I found this channel! One question...are there any exercises where we shouldn’t rotate into one or more of those categories? For example, should deadlifts only be done in the maximal strength rep range, or no? Considering fatigue at high weights, I would think there would be greater form breakdown doing high rep DLs.

[@GonzaloCorts]

Great video thanks guys!

[@cobrasdestro4929]

Great video guys

[@danieldonovan2110]

Awesome content 💪🏾

[@sircefiro]

Great video!

[@bryanflores3273]

Great info video!!

[@Shawn-ho6de]

I normally don't like these guys all that much but great video! Interesting

[@8889]

This is really great information. Thank you all for the great knowledge!!!💪

[@haowen8254]

this video ensures me that this channel is more professional than most others.

[@kiacarens]

1:24 - Nice!!! Cool explanation!!

[@angryvigilante9018]

I'm 4 years late, but stop interrupting him

[@lex6794]

Time for me to start this cycle! Thanks Guys!

[@remic9214]

Amazing Video!!!

[@spencerpinney6000]

Anyone have a link to the mentioned studies?? I’d like to read them and see their methods

[@amanlefty4674]

So brother shoud i stick to the progressive overload technique where i start from 8 reps with perfect form and keep doing that till reach to 12 or 13 reps with same wieght and than time to increase the weight i think it is also a great way to progress

[@thuydungho881]

Thanks a lot guys. I didn’t know about all those techniques 😊that’s I’ve been do 8-12 for the last few years , I see my body improved for first 2 years but lately I have not see any change , especially for women like me . 47. Lower belly and thigh . Ughhh😒😡. I m definitely do what you teach us here . I will take pictures from now and after 2 months . If it’s improved I will post it here . Thanks so much . Love all your VD . Keep it that’s way

[@deadhead5276]

You definitely need to switch things up , confuse your muscles, and remember the keys ... progressive overload , time over tension , rest , and try and create a sound programme ... Read around hypertrophy, different statorgies and cycle your workouts , also obtain a clear goal as to what you want to achieve and keep reassing these goals , being consistent is also very integral to just training and changing your lifestyle so training become a part of your life

[@bgohio4591]

I'm 52, with a BMI of 32. I just started my 3rd week of weight training yesterday. I'm full body 3 times a week. Next week I'll try heavier weight and 1 to reps. How many sets? I do 4 now. BTW, the scale is going up. Hitting my protein goals every day.

[@georgemendoza7177]

Thanks, Mindpump. This is so true! I switch my workout regime every 4 weeks with different rep range variations and that’s how I’ve seen growth and gains. Thanks once again, now it’s time to f*ck up these weights! 💪🏽👊🏽👌🏽💯

[@kzstaytrue1983]

You guys got old in 4 years! Hahaha all love! You still had baby faces here!

[@NathanJohnnyVilla]

Can there be stops to strength/lifting more like plateaus to muscle fiber?

[@PabloDiablo000]

Guy in hat... Always his turn to talk?

[@fredwilliams7893]

Its all bro science man!!! Do what works for you!!! Everyone is different and respond different! Cant take any of this seriously!!!

[@djscaner17]

Stop interrupting each other...

[@_Sam62]

A link to the year-long survey you're talking about (5:12) here would be greatly appreciated!

[@EdsonMKingKarzo]

really well explained

[@bryansellers7428]

Where should the 6-8 rep range be implemented into programming?

[@kapilkukreja5040]

@mind pump tv cant we all do on a same day compounds for 1-5 rep like squats deadlifts deadlifts. and isometric exercise for 15+ reps and exercise like legpress shoulder press dumbell press for 8 to 12

[@tommymartin8786]

if i wanna be strong and muscular is the 7-8 reps range good ??

[@AB-hc8cg]

Is this only for compound movements or for accessories exercises as well?

[@Andrew-vc4pj]

What about weight in the 8-12 rep range?? On each set should I be at failure on the last rep or should I just be at failure on the 12th rep of the third set?

[@dilshanekanayakemudiyansel6766]

Do these rep range schemes only apply to the compound movements? Or, do they apply to everything, including accessories like bicep curls, calf raises etc.?

[@MisterPhysicsMan]

So do you change the resistance when you cycle?

[@viero313]

This knowledges worth gold!

[@cristobsalu8776]

The Agoge Diet is probably the best diet for building muscle. I struggled for so long until I started following it.

[@tomikodow1621]

definitely get this, works great

[@tumbleweedconnection7906]

I think it really is body part and exercise dependent. For example, no one is going to do 15+ reps on deadlifts and likewise no one is going to do 3-5 reps on cable flyes. Sure it's a bit more complex than that but it's not as confusing as some make it out to be. And guess what.... you can train in all rep ranges in every workout just by using the tried and true pyramid method.

[@koryarnold8333]

I always like to do high rep ranges for accessory exercises and go for weight and low rep range for push and pull exercises. Although I will try doing high reps for squats if injury is a concern

[@mikeboosh8776]

Good point... I do high reps / low weights on leg extensions, because I pretty much killed my knees by trying to go too heavy on them.

[@amanlefty4674]

So brother shoud i stick to the progressive overload technique where i start from 8 reps with perfect form and keep doing that till reach to 12 or 13 reps with same wieght and than time to increase the weight i think it is also a great way to progress

[@Ray-zd6vi]

Now do I wanna put this into my program or just the workouts that are compound dominant

[@ErikAdalbertvanNagel]

I worked in a lumberyard and flipped planks all day. High reps make you skinnier but definetly gives you strenght.

[@jaycescanlon5927]

But what kind of programs are there that have workouts for strength that last a duration of a workout and for a few weeks long?

[@daviskoh8093]

“Toning is not a real thing” - Thank you for saying this. No one agrees with me when I say this lol

[@alfamale9555]

Very helpful thx

[@CMTattoos]

/what about the actual weights //rest periods // metabolic stress days ?

[@MrUjum]

Phasing between reps ranges is applied for all the muscle groups, or you can be in 1-5rep range for shoulder (for example, overhead pressing) but being in the 8-12rep range for legs (squats, for example) Thanks!

[@awakeningdezign]

THIS IS GOLD!

[@albarleta2511]

The interruption is around 8 - 12 reps

[@cloudygigi2270]

😂😂😂😂

[@germanictradlifewarriorarc6414]

What happened if the weight is light weight about this rep range?? Something change??

[@samborth5496]

what about number of sets?

[@benm6716]

I think for a novice trainees you will see much better results doing 5x5 than 3x5 when too many deloads take place but you can run that for 8 months at least. This periodization seems better suited for advanced and intermediate lifters.

[@JKroniKz]

How about lower reps on Compounds and higher on isolations?

[@luisloureiro4740]

In my opinion is pretty much the same principles applied in HST developed by Bryan Haycock.

[@ih8mcfly]

if you’re increasing the weight each time in any rep range, that’s still ok though? Why change what’s working?

[@joebotz1243]

Adam stop interrupting Sal

[@MindPumpTV]

You should hear him on the podcast! LOL

[@brandonbernardoni5142]

@@MindPumpTV lmaoo

[@krane15]

He is the harmonics to the fundamental. :)

[@MrKyle12386]

I’m thinking of doing high reps so can lower weight for injured shoulder

[@jamey2116]

How many sets.

[@Ravi-ut7kk]

Great video Sal, just wish the other guy didnt interrupt you all the time, and just have a good balance of back and forth.

[@MomoSimone22]

Through watching this channel, I've come to realise that my train is shit haha. Keen to try cycling through rep ranges as opposed to having a mix throughout the week like I've been doing.

[@MK-kl9tw]

What about sets for hypertrophy

[@anthonydecarvalho652]

Excellent

[@garyvale8347]

Question: if I can flat bench 50lb dumbbells' at a max of 15x per set..... for maximum growth , what's the best number of sets to do and should I add weight to each progressive set to reach 5 reps max? ...thanks

[@alext3178]

If your doing 15x per set,it’s probably to light for you.Find a weight that you can comfortably do 5x5.I switch to the 5 rep range when I want to increase strength,shocking the muscle with the heavy weight will give you gains.

[@amd7911]

Would you use all of them for both compound and isolation exercises? Or strength for the compound lifts and then 8-12 rep range for isolation in one workout?

[@deadhead5276]

Try low rep range for main compound stuff ie dealift squat mil press and medium rep range 8 to 12 for isolation ie lateral raises bench flys etc

[@marvinperez6282]

How many sets ?

[@jasonturner8931]

How many sets

[@MariHamby]

Hi Guys, I have a questions about intermittent fast. I have heard Sal talk about his 72 hour fast at the beginning of each month. Is a fast like this beneficial to a female that is perimenopausal. I have also read that intermittent fasting for females more than two days a week has negative effects on hormones. I have been on thyroid meds for over 20 years. Can fasting help with my thyroid condition. I’m confused and honestly tired of feeling like I’m a slave to food. 😊 Thanks Mari

[@12nicoll]

MariHamby I think 72 hours once a month is extreme don't think that would be good. Specially if you working out. However once a year at the beginning or the end would be perfect . It resets the body it be like giving your car a full service . I had issues with thyroid and I use IF and build muscle. It doesn't affect me in any shape r form . I use 16.8 ratio for the IF . Hope that helps .

[@caseylittrell7612]

My workouts start with a 5x5 compound movement then a couple 4x8 compound exercises and then 3x10-15 for isolation exercises. Is this a good idea as opposed to cycling in 3-4 week increments?

[@deadhead5276]

Yes its is as long as you employ progressive overload

[@vyom3712]

In 5×5 sets ..you put the same weight for all the sets

[@vyom3712]

???

[@piranhaparran3007]

I LOVE IT!!!

[@brittanyshearer1661]

My question is how do I figure out what range of weighs I should be using for each phase? Thanks guys!

[@deadhead5276]

Read around periodization, a lot of these channels over complicate things . Its very simple really be happy to help and offer advice is interested

[@jsmith5764]

I'm 74, I've worked out, nearly my entire life. My main emphasis now is to burn glucose so that I don't become a diabetic. I'm now a pre diabetic with some fibrosis in the liver. So I am trying to lose fat in my liver. Also at my age I can't afford to get injured. Comments?

[@stevensagasta1345]

u never mention how much weight for each rep range.please what weight for each rep range.i dont think the same weight for all.please respond.thanks

[@luisloureiro4740]

hypertrophyspecific.com/ Steven, here is the link to the website that actually teaches this method. You will learn everything you need to know, it's backed up by science and effective. The author is Bryan Haycock. I hope this helps.

[@markkobifootball6740]

Q.. 8-12 rep range for hypertrophy… but then, I read/hear that training to failure is for hypertrophy also… what if you don’t have heavy weights to work a particular muscle group to train within 8-12 rep range to failure… and you need to go up to sometimes 15-20reps to really maximize training to failure… does that still work your muscle for hypertrophy? Thanks

[@danielgarciaponce6668]

Yes