Comments on: Want to Build Muscle? How many Reps Per Set for Hypertrophy? http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/ Muscle Growth / Hypertrophy, Free Muscle Building Workouts Wed, 01 Feb 2012 00:18:44 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Nate Alexander http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-62907 Nate Alexander Sat, 02 Jan 2010 09:34:05 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-62907 Rep "range" isnt that important. the main thing is eccentric emphasis and time under tension Rep “range” isnt that important. the main thing is eccentric emphasis and time under tension

]]> By: Alan http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-62657 Alan Wed, 30 Dec 2009 22:36:03 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-62657 First I would like to comment too the author on his experience with the Max-OT training method. I myself have not used that program but I do see the merrit behind it. I as well as you have used a large variety of rep ranges. What I have found is that they all have there place in physique development obviously depending on the purpose behind there use. I would like to add that most trainees grossely over estimate their correct weights to be using for such an intense form of training. Normally with men the reps are done with no consideration to the eccentric phase of the movement therefore when it comes to training with a method such as Max-OT the usual weight is far to heavy for proper eccentric control and in return the concentric phase is sloppy or as you have experienced to much body language is incorporated. My suggestion is in order to do the Max-OT training method effectively you must take a weight you can lower for 4 seconds through the full range of motion, pause at the bottom for a minimum of 1 second to show complete muscular control without momentum and then complete the concentric phase with maximum speed. That will be considered your actual 1 rep maximum with perfect form and quality. Now take 80-85% of that weight and now you have the weight you should start with for 6 reps. 90% for 4 reps. Each rep should be using a 4 second eccentric,1 second pause at bottom, and a 1-2 second concentric. At the top each rep you should have a pause at lockout to allow you to take in the maximum amount of breath to fill your lungs thereby maximizing your power center and concentration for each rep. Remember there are 2 types of hypertrophy sarcoplasmic and myofibrillar. Max-OT focuses on the latter. With a proper periodization program one can get both. I would suggest a 5 part periodization program. Phase one would focus on the Vascular system to improve blood flow, oxygen uptake, and nutrient use within the muscle. Reps would be 25-50. Phase two would focus on sarcoplasmic hypertrophy which would maximize intramuscular fluid, glycogen, and fatty acids. Rep range would be 12-20. Phase three would focus on 6-10 reps which is the lower end of sarcoplasmic hypertrophy and is beginning to benefit myofibrallar. Here we notice density of muscle bellies without the loss of intracellular leverage and size. Phase Four would focus on mixed training. Here we use 4-6 reps. Obviously rest interval is much longer and fast twitch muscle fiber recruitment is higher than phase three. And finally Phase five would focus on absolute strength and speed. Reps 1-4. This five phase cycle should last 8-12 weeks, but can actually last up to 6 months if desired. Using such a training strategy allows one to properly prepare the body for heavy weights by creating a powerful mind/body connection, improving recovery time between sets, reps and between workouts. It also eliminates alot of potential for lost time resulting from undertraining, and overtraining. It keeps the body moving forward with purpose to a peak and maximizes excitement and enthusiam for training. Keep in mind that equally important to the success of this 5 phase program is the diet. Each phase requires different macronutrient combos inorder to maximize the effects from the last phase and the current phase. By far the diet is the most important aspect of any training programs success. My experience as taught me that any deficiency not corrected before any program begins is why training programs fail. Even one outlined by me is only as successful as the diet. Best of luck AL First I would like to comment too the author on his experience with the Max-OT training method. I myself have not used that program but I do see the merrit behind it. I as well as you have used a large variety of rep ranges. What I have found is that they all have there place in physique development obviously depending on the purpose behind there use. I would like to add that most trainees grossely over estimate their correct weights to be using for such an intense form of training. Normally with men the reps are done with no consideration to the eccentric phase of the movement therefore when it comes to training with a method such as Max-OT the usual weight is far to heavy for proper eccentric control and in return the concentric phase is sloppy or as you have experienced to much body language is incorporated. My suggestion is in order to do the Max-OT training method effectively you must take a weight you can lower for 4 seconds through the full range of motion, pause at the bottom for a minimum of 1 second to show complete muscular control without momentum and then complete the concentric phase with maximum speed. That will be considered your actual 1 rep maximum with perfect form and quality. Now take 80-85% of that weight and now you have the weight you should start with for 6 reps. 90% for 4 reps. Each rep should be using a 4 second eccentric,1 second pause at bottom, and a 1-2 second concentric. At the top each rep you should have a pause at lockout to allow you to take in the maximum amount of breath to fill your lungs thereby maximizing your power center and concentration for each rep.

Remember there are 2 types of hypertrophy sarcoplasmic and myofibrillar. Max-OT focuses on the latter. With a proper periodization program one can get both. I would suggest a 5 part periodization program. Phase one would focus on the Vascular system to improve blood flow, oxygen uptake, and nutrient use within the muscle. Reps would be 25-50. Phase two would focus on sarcoplasmic hypertrophy which would maximize intramuscular fluid, glycogen, and fatty acids. Rep range would be 12-20. Phase three would focus on 6-10 reps which is the lower end of sarcoplasmic hypertrophy and is beginning to benefit myofibrallar. Here we notice density of muscle bellies without the loss of intracellular leverage and size. Phase Four would focus on mixed training. Here we use 4-6 reps. Obviously rest interval is much longer and fast twitch muscle fiber recruitment is higher than phase three. And finally Phase five would focus on absolute strength and speed. Reps 1-4. This five phase cycle should last 8-12 weeks, but can actually last up to 6 months if desired.

Using such a training strategy allows one to properly prepare the body for heavy weights by creating a powerful mind/body connection, improving recovery time between sets, reps and between workouts. It also eliminates alot of potential for lost time resulting from undertraining, and overtraining. It keeps the body moving forward with purpose to a peak and maximizes excitement and enthusiam for training.

Keep in mind that equally important to the success of this 5 phase program is the diet. Each phase requires different macronutrient combos inorder to maximize the effects from the last phase and the current phase. By far the diet is the most important aspect of any training programs success. My experience as taught me that any deficiency not corrected before any program begins is why training programs fail. Even one outlined by me is only as successful as the diet.

Best of luck

AL

]]> By: Mark McManus http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-61663 Mark McManus Thu, 24 Dec 2009 18:00:08 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-61663 @Bryan. You can't spot reduce that fat on your lower back. You need to lose overall body fat with a combo of weight training, cardio, and most importantly, diet. My book Total Six-Pack Abs details the full plan of action for acquiring a single-digit body fat percentage and getting that ripped look. http://www.TotalSixPackAbs.com @Bryan. You can’t spot reduce that fat on your lower back. You need to lose overall body fat with a combo of weight training, cardio, and most importantly, diet.
My book Total Six-Pack Abs details the full plan of action for acquiring a single-digit body fat percentage and getting that ripped look.
http://www.TotalSixPackAbs.com

]]> By: bryan http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-61654 bryan Thu, 24 Dec 2009 14:33:05 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-61654 MARK I GOT SOME PROB how can i loss the belly fat i mean i got the size my back got wide i got chest but my lower back have fat so how can i burn it? pls tell me some ways of it MARK I GOT SOME PROB
how can i loss the belly fat i mean i got the size my back got wide i got chest
but my lower back have fat so how can i burn it? pls tell me some ways of it

]]> By: Jeff http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-55474 Jeff Fri, 13 Nov 2009 19:44:19 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-55474 5-7reps is BEST for mass building hands down! If you do a little research you will find that this is the optimal rep range for building mass. This will trigger your fast twitch to increase gains. You say you stopped doing that rep range because you had terrible form. Well guess what. that means you drop some weight until you can do 5-7 with GOOD form! It is too easy to be able to push up more then you should by throwing other muscles into the exercise. Practice good form and do the amount of weight that you can with good form for 5-7 reps... 5-7reps is BEST for mass building hands down! If you do a little research you will find that this is the optimal rep range for building mass. This will trigger your fast twitch to increase gains. You say you stopped doing that rep range because you had terrible form. Well guess what. that means you drop some weight until you can do 5-7 with GOOD form! It is too easy to be able to push up more then you should by throwing other muscles into the exercise. Practice good form and do the amount of weight that you can with good form for 5-7 reps…

]]> By: Brian http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-54927 Brian Mon, 09 Nov 2009 22:05:41 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-54927 so this is what i had in mind. please tell me if it sounds cool - for chest (12 sets in total) i would do 3 exercises by four sets per exercise, with a rep range of 12,10,8 (like ye said) then one more intense, heavy set of 4-6 reps to overload the muscle/force it to grow. what do ya tink?? so this is what i had in mind. please tell me if it sounds cool – for chest (12 sets in total) i would do 3 exercises by four sets per exercise, with a rep range of 12,10,8 (like ye said) then one more intense, heavy set of 4-6 reps to overload the muscle/force it to grow. what do ya tink??

]]> By: Anonymous http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-51495 Anonymous Sun, 18 Oct 2009 06:37:49 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-51495 To anybody coming across this page from google. While the logic on this page is good it is not explained in a high enough level of detail to be helpful to all people. 8-12 rep ranges are good for beginners but you'll never really understand why sets of this volume or sets of any certain number of reps from 1 to 2000 are benificial. My advice, search, read and understand what bodybuilding / weightlifting diets, one rep max and sarcomeric / sarcoplasmic hypertrophy mean and how they apply to you personally. To anybody coming across this page from google.

While the logic on this page is good it is not explained in a high enough level of detail to be helpful to all people. 8-12 rep ranges are good for beginners but you’ll never really understand why sets of this volume or sets of any certain number of reps from 1 to 2000 are benificial.

My advice, search, read and understand what bodybuilding / weightlifting diets, one rep max and sarcomeric / sarcoplasmic hypertrophy mean and how they apply to you personally.

]]> By: Nick http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-44066 Nick Sun, 23 Aug 2009 22:41:29 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-44066 Hye, just wondering. In the 8-12 reps range, how many sets would you recomend? And would you alter those sets by week or day? I plan on lifting monday wenesday friday and cardio tuesday thursday...good schedule or no? Hye, just wondering. In the 8-12 reps range, how many sets would you recomend? And would you alter those sets by week or day? I plan on lifting monday wenesday friday and cardio tuesday thursday…good schedule or no?

]]> By: How To Build Muscle Mass Fast - Complete Guide | Muscle Building and Exercise http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-40784 How To Build Muscle Mass Fast - Complete Guide | Muscle Building and Exercise Thu, 06 Aug 2009 12:32:01 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-40784 [...] Train In The 8 – 12 rep range. I call this the hypertrophic rep range. Basically, you should reach failure on each set on the [...] [...] Train In The 8 – 12 rep range. I call this the hypertrophic rep range. Basically, you should reach failure on each set on the [...]

]]> By: Want To Build Muscle | Gain Muscle Mass http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-38303 Want To Build Muscle | Gain Muscle Mass Sat, 18 Jul 2009 23:24:39 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-38303 [...] Want to Build Muscle? How many Reps Per Set for Hypertrophy? | MuscleHack [...] [...] Want to Build Muscle? How many Reps Per Set for Hypertrophy? | MuscleHack [...]

]]> By: Abraar Motiwala http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-36328 Abraar Motiwala Wed, 24 Jun 2009 16:55:32 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-36328 ok for one, i wanna congratulate u on this website. good job. and im also happy that u reply to everyones questions or try ur best to! ok here smy dilemna. i have 8 months deadline to get my sixpack working again. currently, im 5 9 weight about 179lbs. 1 month ago, i started working out and my biceps were already at 14 inches because i was inconsistently working out before.. however i started working out consistently and i follow a year (6 month cycle) at first i thought it was 6-8 reps for six months, than cut my weight in half and do 16-1 8reps for muscle definition.. but i found out that om fact its 8-12. but by using 6-8 my bicep is not 16 and a half inches.. my ultimate goal is to get 18 inches.. and a month ago my body fat percentage was at 20%, and im running(jogging) for 45 minutes for 5-6 days a week. my work out routine WAS 6-8 reps 4 different exercises, 3 sets per exercise so in total per body part (except my abs) i worked out for 12 sets of 6-8 reps, but alot of ppl are tellign me to do 8-12.. im confused.. can u please tell me whats teh right way and if what im doing is correct, and at this rate whats the best way for me to get my body fat percentage down to 8-13% so my six pack can show.. ok for one, i wanna congratulate u on this website. good job. and im also happy that u reply to everyones questions or try ur best to!

ok here smy dilemna.

i have 8 months deadline to get my sixpack working again. currently, im 5 9 weight about 179lbs. 1 month ago, i started working out and my biceps were already at 14 inches because i was inconsistently working out before.. however i started working out consistently and i follow a year (6 month cycle) at first i thought it was 6-8 reps for six months, than cut my weight in half and do 16-1 8reps for muscle definition..

but i found out that om fact its 8-12.

but by using 6-8 my bicep is not 16 and a half inches..

my ultimate goal is to get 18 inches..

and a month ago my body fat percentage was at 20%, and im running(jogging) for 45 minutes for 5-6 days a week.
my work out routine WAS 6-8 reps 4 different exercises, 3 sets per exercise so in total per body part (except my abs) i worked out for 12 sets of 6-8 reps, but alot of ppl are tellign me to do 8-12..
im confused.. can u please tell me whats teh right way and if what im doing is correct, and at this rate whats the best way for me to get my body fat percentage down to 8-13% so my six pack can show..

]]> By: Mark McManus http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33301 Mark McManus Fri, 15 May 2009 19:50:41 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33301 Jean P - All your questions are answered in my free book. Jean P – All your questions are answered in my free book.

]]> By: Jean. P http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33298 Jean. P Fri, 15 May 2009 19:22:40 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33298 I also have the problem that one chest side has a bit more mass. Should i work that side harder or should i not do anything about it and continue training? I also have the problem that one chest side has a bit more mass. Should i work that side harder or should i not do anything about it and continue training?

]]> By: Jean. P http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33297 Jean. P Fri, 15 May 2009 19:19:16 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33297 Hello, my name is Jean Paul and I am curious abiut something. If for maximum results of muscle hypertrophy i have to do from 8-12 reps, how many sets would be recommended for each exercise? Also, as an example let's say that i do 3 sets for each exercise. Should I do the same number of reps for all 3 sets or should i decrease the number of reps until i get to 8 but i increase the weight as i go down? I saw a response of yours about 6-9 sets for each muscle. Now, do you mean in each exersise for that muscle or overall? Because I do 5 exercises for each muscle and 3 sets for each exercise. Sincerely, Jean. P Hello, my name is Jean Paul and I am curious abiut something. If for maximum results of muscle hypertrophy i have to do from 8-12 reps, how many sets would be recommended for each exercise? Also, as an example let’s say that i do 3 sets for each exercise. Should I do the same number of reps for all 3 sets or should i decrease the number of reps until i get to 8 but i increase the weight as i go down? I saw a response of yours about 6-9 sets for each muscle. Now, do you mean in each exersise for that muscle or overall? Because I do 5 exercises for each muscle and 3 sets for each exercise.

Sincerely, Jean. P

]]> By: Cito http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32279 Cito Sun, 03 May 2009 15:03:42 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32279 Thanks Mark, I have the book but haven't gotten around to reading it yet, I just skimmed through it. Thanks, I'll read it when I get a spare moment. Also what do you think about swimming? Is that okay? Thanks Mark, I have the book but haven’t gotten around to reading it yet, I just skimmed through it. Thanks, I’ll read it when I get a spare moment. Also what do you think about swimming? Is that okay?

]]> By: Mark McManus http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32271 Mark McManus Sun, 03 May 2009 12:13:02 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32271 @Michael. Download my free book, it's all there. @Cito. You can weight train and lose fat simultaneously. In fact, weight training is the best thing you can do to change your BODY COMPOSITION. My book Total Six Pack Abs is all about that - it's a weight training, cardio and nutrition BLUEPRINT for TOTAL body reconditioning i.e. low body fat levels AND more lean muscle! Cheers, Mark http://www.TotalSixPackAbs.com @Michael. Download my free book, it’s all there.
@Cito. You can weight train and lose fat simultaneously. In fact, weight training is the best thing you can do to change your BODY COMPOSITION.
My book Total Six Pack Abs is all about that – it’s a weight training, cardio and nutrition BLUEPRINT for TOTAL body reconditioning i.e. low body fat levels AND more lean muscle!
Cheers,
Mark
http://www.TotalSixPackAbs.com

]]> By: Michael http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32243 Michael Sun, 03 May 2009 04:48:01 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32243 This Article talks about reps, but how many sets should be done to trigger maximum hypertrophy? I have tried to put on muscle for 3 years with NO success. I still have 12" arms and legs that resemble those of a 12 y/o boy. VERY frustrating! Apparently I've over-trained/made too many mistakes:( Are there any articles or links that would give me the information I need to FINALLY get on the right track??? This Article talks about reps, but how many sets should be done to trigger maximum hypertrophy? I
have tried to put on muscle for 3 years with NO success. I still have 12″ arms and legs that resemble those of a 12 y/o boy. VERY frustrating!

Apparently I’ve over-trained/made too many mistakes:(

Are there any articles or links that would give me the information I need to FINALLY get on the right track???

]]> By: Cito http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-31989 Cito Thu, 30 Apr 2009 22:15:51 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-31989 Hi Mark, I know I'm a little late to the party but hopefully I'll get answered. I'm currently trying to add more muscle mass to my body. I stand at 5'11 and weigh about 195 lbs. Some of it is muscle, as I've been weight training for some time now. I still have a long way to go and I am currently jogging in the mornings and weight traning in the evenings. I read somewhere on this site that I shouldn't run and weight train as that would be hindering the effects of the weight traning. This means I need a workout optimal for cutting fat and building muscle. What should I do to cut fat now? I mostly have fat on my lower backspare tire...sorta, not too bad but its there), upper thighs and stomach. Also I'm having a hard time with my triceps any suggestions? Hi Mark, I know I’m a little late to the party but hopefully I’ll get answered. I’m currently trying to add more muscle mass to my body. I stand at 5’11 and weigh about 195 lbs. Some of it is muscle, as I’ve been weight training for some time now. I still have a long way to go and I am currently jogging in the mornings and weight traning in the evenings. I read somewhere on this site that I shouldn’t run and weight train as that would be hindering the effects of the weight traning. This means I need a workout optimal for cutting fat and building muscle. What should I do to cut fat now? I mostly have fat on my lower backspare tire…sorta, not too bad but its there), upper thighs and stomach. Also I’m having a hard time with my triceps any suggestions?

]]> By: Weight Training Program - Targeted Hypertrophy Training! | MuscleHack http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-31877 Weight Training Program - Targeted Hypertrophy Training! | MuscleHack Wed, 29 Apr 2009 19:38:49 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-31877 [...] How Many Reps Per Set For Maximum Growth? [...] [...] How Many Reps Per Set For Maximum Growth? [...]

]]> By: Karan http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-28970 Karan Thu, 02 Apr 2009 16:48:55 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-28970 Hey Mark, I have the book by sean nalywanyj on how to build muscle and it hasnt worked out too well for me...not sure if you have heard of the book.. The workouts themselves I find my weight regressing rather than progressing...I do 5-7 reps and 6 sets per large muscle (chest). However, my weights don't increase.. Hey Mark,

I have the book by sean nalywanyj on how to build muscle and it hasnt worked out too well for me…not sure if you have heard of the book..

The workouts themselves I find my weight regressing rather than progressing…I do 5-7 reps and 6 sets per large muscle (chest).

However, my weights don’t increase..

]]> By: Andrew http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25915 Andrew Mon, 23 Feb 2009 11:04:40 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25915 Hi Mark, Do you think good gains in muscle size can be made from just performing 1 set per exercise to failure in the 8 to 12 rep range as long as the load is progressive just wanting your opinion as I have been following mike mentzer's consolidation routine & got alot stronger but also alot fatter partly I think because I'm a endo mesomorph when it comes to my body type. Awesome site. Cheers, Andrew. Hi Mark,

Do you think good gains in muscle size can be made from just performing 1 set per exercise to failure in the 8 to 12 rep range as long as the load is progressive just wanting your opinion as I have been following mike mentzer’s consolidation routine & got alot stronger but also alot fatter partly I think because I’m a endo mesomorph when it comes to my body type.

Awesome site.

Cheers,
Andrew.

]]> By: Mark McManus http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25567 Mark McManus Wed, 18 Feb 2009 16:37:25 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25567 Jose, read this http://www.musclehack.com/when-to-increase-weight-for-maximum-muscle-building/ Jose, read this
http://www.musclehack.com/when-to-increase-weight-for-maximum-muscle-building/

]]> By: jose http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25514 jose Wed, 18 Feb 2009 02:42:52 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25514 Just curiosity. So for muscle growth the recommended reps are between 8 & 12? and for strength is 4 - 6??? but hwo much weight? Do i use the same amount of weight for all these repetitions??? Just curiosity. So for muscle growth the recommended reps are between 8 & 12? and for strength is 4 – 6??? but hwo much weight? Do i use the same amount of weight for all these repetitions???

]]> By: Chris http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25073 Chris Wed, 11 Feb 2009 19:24:17 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25073 Hi there, About 8 months ago I was in peak form. I weighted 192 pounds, and I am only 5'9. So you can image how big I was. Since then I have hit hard times. Money is a big issue now; and I just don't have money for a gym. I now weigh about 165, I should be back in the gym, at the end of March. Is there anything I can do ahead of time for muscles, so I don't waste those first couple of workouts in the gym, so I can start growing right away. Hi there,
About 8 months ago I was in peak form. I weighted 192 pounds, and I am only 5’9. So you can image how big I was. Since then I have hit hard times. Money is a big issue now; and I just don’t have money for a gym. I now weigh about 165, I should be back in the gym, at the end of March. Is there anything I can do ahead of time for muscles, so I don’t waste those first couple of workouts in the gym, so I can start growing right away.

]]> By: Tim http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-18643 Tim Tue, 09 Dec 2008 17:42:42 +0000 http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-18643 A good article, but not a great one. Could have been better by talking about the two basic types of hypertrophy and how to best achieve them. You nailed one (sarcoplasmic hypertrophy), but did not mention the other (myofibrillar hypertrophy). A good article, but not a great one. Could have been better by talking about the two basic types of hypertrophy and how to best achieve them. You nailed one (sarcoplasmic hypertrophy), but did not mention the other (myofibrillar hypertrophy).

]]>