Comments on: Change Rep Ranges Every 10 Weeks For Better Muscle Gains

By: Mark McManus

Mark McManus — Wed, 09 Dec 2015 16:05:40 +0000

@Ron Johnson. Firstly I’d ask you, how do you know their results would not have been better, faster in coming, if they had used 8-12 reps per set? What are you basing this assertion on? This is the reason we have scientific studies into the matter – to test different ranges on different groups and find out objectively what works best.
Also, aside from the studies, as mentioned in the post above, we know what happens to muscle fibers at different percentage of 1 rep max i.e. different rep ranges, which a big part of the reason why I, Tom Venuto, Poliquin, the NSCA, and many others have come to this conclusion about hypertrophy stimulation and 8-12 reps per set.
Thirdly, I’ll copy the comment I left above to show why the type of anecdotes you mention are irrelevant, especially in the light of real science.
Pro bodybuilders have genetic advantages that the vast majority of the population just don’t have. Chief of which is a Myostatin deficiency, which allows them to build huge amounts of muscle quickly without the intensity levels required by the rest of us.
There are other advantages like having a higher complement of type 2b muscle fibers. See my post on genetic advantages here: https://musclehack.com/can-we-all-be-as-big-as-arnold-bodybuilding-genetics-explained/
So there is not a level playing field when it comes to building muscle. There are those rare individuals who almost build muscle just by looking at weights. If a pro bodybuilder becomes a teacher and teaches the real science of building muscle, good. Feel free to take that advice. If not, the advice may be total bunk, irrespective of how big he or she is.
Taking such advice would be the equivalent of taking height lessons from a 7ft guy. It’s his genetics – he can’t teach you how to be that tall, even if he thinks he can.

By: ron johnson

ron johnson — Wed, 09 Dec 2015 00:15:14 +0000

Tom Platz, Serge Nubret, Phil Hill, and Johnnie Fuller were ALL KNOWN to do no less than 30 reps per set. There is no best rep range for hypertrophy…

By: Mark McManus

Mark McManus — Tue, 08 Dec 2015 19:58:43 +0000

@Sam. When I was on MANS (carb-cycling) I did for years. I am on GLAD now, I eat maybe 12-20 eggs per week. If you’re on low carbs, there’s no issue with eating 40 eggs a week.

By: Sam

Sam — Tue, 08 Dec 2015 17:28:49 +0000

Hi Mark,

Do you still eat 35-45 eggs every week? I was thinking of starting to eat 6 eggs every day, do you still think it’s a good idea health wise?

By: Mark McManus

Mark McManus — Tue, 08 Dec 2015 14:43:13 +0000

@Muzz. I don’t have an opinion on that, since I don’t know how he trained. But it’s not relevant, either. Pro bodybuilders have genetic advantages that the vast majority of the population just don’t have. Chief of which is a Myostatin deficiency, which allows them to build huge amounts of muscle quickly without the intensity levels required by the rest of us.
There are other advantages like having a higher complement of type 2b muscle fibers. See my post on genetic advantages here: https://musclehack.com/can-we-all-be-as-big-as-arnold-bodybuilding-genetics-explained/
So there is not a level playing field when it comes to building muscle. There are those rare individuals who almost build muscle just by looking at weights. If a pro bodybuilder becomes a teacher and teaches the real science of building muscle, good. Feel free to take that advice. If not, the advice may be total bunk, irrespective of how big he or she is.
Taking such advice would be the equivalent of taking height lessons from a 7ft guy. It’s his genetics – he can’t teach you how to be that tall, even if he thinks he can.

By: Muzz

Muzz — Mon, 07 Dec 2015 21:14:12 +0000

In reply to Mark McManus. In your personal opinion do you think lee Haney always trained to failure? Thanks mark

By: Mark McManus

Mark McManus — Mon, 07 Dec 2015 19:44:54 +0000

@Muzz. Hmm, it’s a cute saying, but it makes no sense from a scientific standpoint. Training to failure IS training to stimulate. Training to failure does not annihilate anything. The biology, the science, the studies all validate this position.

By: Mark McManus

Mark McManus — Mon, 07 Dec 2015 19:42:36 +0000

@Dan. Yes, start including incline bench presses into your routine, that’s the only real way to emphasize that area. But really pay close attention to what you’re doing. Lower the weight if you have to and ensure constant tension throughout the set and take it to failure. Really ensure that that area is being properly stimulated throughout the set.

By: Mark McManus

Mark McManus — Mon, 07 Dec 2015 19:40:03 +0000

@Michael Harnden. About 1 second positive, 2 seconds negative works best. You don’t need to count it necessarily. Just ensure that your muscles are really doing the lifting and lowering.

By: Muzz

Muzz — Mon, 07 Dec 2015 17:46:04 +0000

Hi mark, in relation to your last post (training to failure) and this one, what’s your views on lee Haneys philosophy on ‘always train to stimulate not annihilate’?

By: Dan

Dan — Mon, 07 Dec 2015 16:58:38 +0000

Hey Mark. Off topic here a bit but I haven’t seen any recent advice focusing on the upper pecs. For the past several months I’ve switched up my chest workouts to include more decline work (per your advice), completed a chest blast a couple times, and have seen great results in my lower and outer chest. But now I’d like to focus on my upper chest as it seems to be falling behind. I assume just substituting some inclines into my workouts would do some good, but I’m wondering if you have any hacks to offer. Any advice? Or maybe an updated article on how to really hammer them? Thanks a lot – your stuff is great!

By: Michael Harnden

Michael Harnden — Mon, 07 Dec 2015 16:38:03 +0000

Hey Marc how long should each rep last (tempo)? After reading your article about loading the muscle, I’ve been struggling to load the specific muscle I’m training w the prescribed tempo frm tht. I’ve been using tht for 19 weeks and I made great gains for a few months but Ive been stuck @ 210lbs for months. I use the glad diet 3500 low carb.

By: Harry

Harry — Mon, 07 Dec 2015 12:06:00 +0000

Great work on this.

By: Aaron

Aaron — Mon, 07 Dec 2015 12:05:25 +0000

I got my best gains (size) when using 10 or 12 reps so I would agree on this!