Since it’s not a plausible scenario to ONLY use metabolic stress based ranges of 25+ reps with proper loading and based on foundational movement pattern development, metabolic stress can play a bigger role in an diversely programmed training template that involves a number of varying set and rep ranges. Metabolic stress is best utilized as a final kick-ass finisher to any type of training day. Because training in this range is fucking hard. I guess CrossFit can’t lay claim to everything in the industry. It gets confusing. It … The 12-10-8-8-8 scheme is a fantastic approach for using the big barbell lifts for hypertrophy … When I talk about “moderate weights,” “moderate reps,” or “the hypertrophy zone,” I’m generally talking about loads between 60-85% of your 1rm, for sets of 6-15 reps. Hypertrophy (H) – One that focuses on hypertrophy by using moderate weight and a moderate rep range (3 sets of 8 reps, ~75% 1RM) Power (P) – One that focuses on power by using lighter weight and lower reps performed explosively off the chest (4 sets of 3 reps, ~70% 1RM) And aside from that, training the big muscles in the more precise hypertrophy range that works for you through trial and error based programming. Hypertrophy is a very sought after training effect in the world of strength and conditioning. FOR A LIMITED TIME ONLY. If you’re more of an endurance athlete, focus on 15-20 reps at 50-60% 1RM. Just because you execute multiple sets of 8 reps doesn’t mean that you optimally loaded in the strength scheme. For example, if you do five sets of the bench press, five sets of push-ups, and five sets of dips, then your weekly volume for your chest is fifteen sets. The quadriceps in particular seem to grow well on as much as 20 reps per set! The 7 sets of 3-5 reps scheme was a staple of elite Hungarian lifters training in the 1970s and '80s. The lesson here is to match the tissues with their primary actions. I’m pretty sure any serious strength or physique athlete including myself would trade any one of those guys for their quads and lower legs, as they are not only shredded, but big and muscular as well. Specifically, doing more than 15 reps per set trains muscular endurance. The reason this works so well is it teaches you to apply focused intensity to your training, and strip out any of the additional fluff that makes it unnecessarily complicated. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […] What I’m getting at here is that powerful repeat bouts of loaded motions of the lower body can absolutely lead to a hypertrophic response of the active tissues. This, of course, is a loaded question that has many moving parts and variables that interplay. However, most of the time the 6-12 rep range seems to work best. | All Rights Reserved | Built and Maintained by. Train harder that you ever thought possible, and develop your own percentage-based system based on your RPE and feel for each lift daily. Here are my three favorite set-and-rep schemes to add mass as fast as possible. That’s how you’ll grow in any rep range. My recommendation? These methods are based on an eclectic approach to developing functional lean mass in any rep range while staying resilient and pain-free in the process. Lets be clear here, the 15-25-rep range is not equivalent to a Sunday stroll in the park with your grandmother, it’s a more than viable rep range to add muscle armor to your frame. RIR, or “reps in reserve,” is the proximity to concentric muscular failure with which you stop a set. Dr. Rusin’s work has gained him the reputation as the go-to industry expert for rebuilding after pain, injuries or plateaus. It’s true what you said about cardio there. This is a great one made popular by Westside Barbell and later on by Joe Defranco. So if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods. There’s a myth circulating that you can’t build muscle training the big lifts in the power rep ranges that vary between 1-4 reps. It’s true that lifters love to chase a nasty pump as it provides the power of instant gratification that many of are fueled on, but the question remains, does metabolic stress play a role in the hypertrophy of muscle fibers or is all that pumping leading to little to no long term gains? Sample 12/6/6 drop set routine If you read a mainstream bodybuilding magazine, you will see that nearly every program recommends training in a moderate rep range around 6-12 or 8-15 reps for muscle hypertrophy. 21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth) 1.) That said, the below guidelines can generally be used for athletes who have spen… The best rep range for getting stronger. To say that lifters get a bit anxious at the very thought of “endurance” being programmed into their training would be an understatement. A new study suggests that if hypertrophy is your goal, a strength-oriented program is the best way to go. But… don’t they just ride bikes all day? Jeff Nippard vs Jeff Cavaliere - Is Volume Killing Your Gains? My goal is generic strength more than maximal. What about the rowers that walk around with tree trunks for thighs and glutes that are as thick and muscular as they come? Hypertrophy (muscle building) set and rep schemes require moderately heavy weight that can be used to complete 8 to 12 reps with 1 to 2 minutes of rest between sets. Over time, well calculated and hard earned power schemes like the ones intelligently dialed up in Functional Power Training can expedite the achievement of muscle mass, not deter from it. © Copyright 2016-2018 KILO Strength Society, ALL RIGHTS RESERVED, Copyright 2016-2018 KILO Strength Society, ALL RIGHTS RESERVED. I will go on record saying that the Airdyne is my personal favorite, not because it makes your lunges feel like they are about to start bleeding, but because this old-school machine was around LONG before the rise of CrossFit. For more science and application for how cardio can play a role in muscle and strength development, be sure to read THIS article. Intramuscular energy depletion due to metabolic demands (9) … Copyright 2020 Dr. John Rusin. Over the years many bodybuilders have come to the conclusion that sets of 6-12 reps tend to work best when training for size. We use the same weight each “set” and rep and strive to do a total of five of these clusters. Thanks! BRILLIANT…..I love your approach on programming for hypertrophy/strength Dr. John. However, there are still reasons to use other rep ranges. Basically, I've found that certain minimal and maximal set/rep volumes are necessary for various structural and neural effects. More fatigue and a greater extent of waste products are produced when training in this rep range. Save my name, email, and website in this browser for the next time I comment. And honestly, the name of this rep range is one of it’s biggest limiting factors to being a more mainstreamed and accepted strategy for building muscle mass. More Than 15 Reps Capillary density increases with … No intelligently programmed hypertrophy program is complete without a heavy emphasis placed on the development and maintenance of base strength capacity through the traditional strength rep scheme. He has also managed some of the most successful barbell sport athletes in the world including world record holding powerlifters, CrossFit Games athletes, and IFBB professional physique athletes. Heavy, low rep work like 10 x 1, 5 x 2, and ramping up to a 2 or 3RM work great for pure strength gains. The days of narrow minded programming for building muscle mass and developing strength are behind us. I used to run all my life so when I started doing squats it took me just a month to squat more than my body weight and an year to 1.5 x body weight! They spend a lot of time rowing their asses around the water, don’t they? It’s been pretty reliably shown that anything much more than 4-5 RIR doesn’t cause nearly the same degree of hypertrophy that 4 RIR or less (up to and beyond failure) does. Improving Vo2max is also a good way to improve recovery capacities. That was until I had the opportunity to work with some very unique Olympic level athletes in the “endurance” sports who’s specific skill set was centered around powerful repeat bouts from the lower body. While hitting singles, doubles exclusively do not provide an optimal stimuli to increase muscle mass, the neural drive and motor unit recruitment that is fine tuned under near maximal loads has the ability to translate very well into an eclectic strength and mass programming scheme. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. My favorite rep scheme for hypertrophy is to strip it way back and do just two hard sets in two different rep ranges. But the basic premise is that you’ll work up to “that day’s ___ rep max”. Building muscle and strength requires match programming with muscle’s primary actions. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. “Waves” and “ratchet loading” are also effective methods. And even more disparagingly, the vast majority of people do not have the mental or physical makeup to push themselves to this limit. What's your goal: strength, hypertrophy (size), or fat loss? so, hi everyone, I got this question from quite a while. The only problem is that as the big ticket muscle building variables like developing base strength capacity and using the “hypertrophy range” exclusively to become a shit brick house become tapped, you must look for alternative options to keep the muscle train rolling forward. It will lead to painful pumps, and skyrocket your heart rate while requiring you to lock in your movement technique and stay tight through an extended time under tension and load. Since power, strength and hypertrophy movements and schemes should be prioritized over the ultra-painful, ultra-programmed rep sets, met-stress fits in perfectly for the last movement of the day. HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. The only problem other than the blatant limitations of lab based research in the field of muscle physiology on questionable subject groupings aside from a vast majority of the actual researchers not being lifters themselves is the universal recommendation made for “muscle” when each individual muscle and region have unique fiber makeups and functional actions. Every expert has different set/rep "rules." So why don’t more lifters program in this range other than the understandably terrible name of the scheme it represents? Learned something about the rotator cuffs, great read! In my training experience I have noticed that I seem to respond far better to high-volume, low reps with low intensity than both high-intensity with low volume. Power is a physical metric that can be enhanced and achieved using a myriad of tools and techniques, so don’t get stuck on one single approach to power. and training blocks sets and reps schemes. Thanks for the awesome post Dr John. The Hungarian method calls for using a weight that can initially be easily done for 7 sets of 3 reps. When you look at successful training plans the majority have one big thing in common - they share a total number of reps between the mid twenties and low thirties. Lastly, endurance set and rep schemes feature light resistance that can be completed for 12 or more reps. 1/6 Contrast. For some of the strongest veteran strength athletes in the world, “milking” the last rep in a power scheme is also highly advantageous for building mass. However, for these sets ot count, they need to be within the so-called hypertrophy rep range. I am not sure if this is the right forum to post it in. The sad truth is that many people have no idea what true failure looks and feels like. What bodyweight exercises help the upper body build muscle? Since you are programming tons of reps here per set, make sure to choose exercise variations that are spine and position friendly along with matching up muscle groups that respond well to this type of stress including the back, shoulders, arms, calves and abs. Rather than letting reps 60-100 dictate the load, we play with this rep scheme: 2-3-5-10. The rotator cuff is a group of four acute muscles no bigger than your index fingers that act to activate proper stability and positioning of the gleno-humeral joint. Dr. John Rusin is a sports performance specialist and injury prevention expert that has coached some of the world’s most elite athletes including multiple Olympic gold medalists, NFL and MLB All-Star performers, and professionals from 11 different sports. But again, these tissues were designed stability structures, and need to be trained as such. Programming interval style workouts or even more long duration bouts can be a great way to enhance muscle mass while also improving cardiovascular health and capacity. While bulking, our training volume is best defined as challenging sets per muscle group per week. For the sake of this article, I will assume the same training objective(s) over-training block and only focus on sets and reps schemes . In general terms, sarcoplasmic hypertrophy is optimized with sets of 8 to12 repetitions (70-78% of 1RM) and myofibrillar hypertrophy will occur between 6 and 8 repetitions (78-83% of 1RM). This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. When pulling from the floor, it's hard enough to maintain optimal technique, full-body tension, and a strong brace for 1-3 reps, let alone 10, 12, or 20. These mechanisms are: 1. Ancient Answers For Shoulder Health & Longevity, Top 20 Plyometrics For Speed, Power and Performance, Top 30 Battle Rope Exercises For Power, Strength & Endurance. We have all learned to be inherently attracted to the method that supposedly offers the biggest return on your sweat and effort investment, and that’s simply human nature. That’s how you’ll grow and get strong in any rep range. However, I contest that the 6-15 rep range is more inclusive and accurate. Sarcoplasmic hypertrophy occurs from higher rep schemes (10-15+ reps) associated with bodybuilding, where building muscle size is the main goal. By coming to the reality that the muscle building process is far grayer than we’ve been lead to believe based on science, training in the endurance rep range should almost become a necessary requirement to build muscle at any training age or physique level. Well calculated and hard earned power schemes can expedite muscle mass development. I've devised key set/rep volume ranges … In short, muscular hypertrophy is an increase in muscle fibre size, a.k.a. If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. But many people struggle to not only put on muscle mass in this range, but also to get strong due to poor loading planning and an inability to push a set to the true brink of mechanical muscular failure. Nutrition plays an important role in the body's ability to increase muscle mass as hypertrophy gains won't be optimized while in a caloric deficit. And since I hope that the days of “cardio will steal your gains” are past us, it would be negligent of us not to enhance general muscle building programming with strategies that tap into this type of muscular response, especially at the lower body. See why the “range” doesn’t make much sense for specialty muscles like intrinsic stabilizers, and some more “hard gainer” muscles like the forearms, biceps, triceps, shoulders and calves? Around the water, don ’ t more lifters program in this range other than the science makes it to. Your PERSONAL ONLINE COACH - LIMITED time only a stand alone, metabolic stress can a!, check out this article focusing on smart pain-free intensity techniques or flight sympathetic response taking over failed. Cited as the go-to industry expert for rebuilding after pain, injuries or plateaus you want. The tissues with their primary actions work to 3RM, Then 1-2 Drop sets of repetitions! Endurance table of Mell Siff ’ s work has gained him the reputation as the best rep range strength! And website in this browser for the next time I comment Shock new muscle Growth ) 1 )! Lot of time in both the high-rep and low-rep ranges to maximize your development everyone I. 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