Comments on: Want to Build Muscle? How many Reps Per Set for Hypertrophy? https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/ free workouts to build muscle & lose fat fast Sun, 25 Apr 2021 10:13:33 +0000 hourly 1 https://wordpress.org/?v=6.9.4 By: Mark McManus https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-61663 Thu, 24 Dec 2009 18:00:08 +0000 https://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.
https://www.TotalSixPackAbs.com

]]> By: bryan https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-61654 Thu, 24 Dec 2009 14:33:05 +0000 https://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

]]> By: Jeff https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-55474 Fri, 13 Nov 2009 19:44:19 +0000 https://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…

]]> By: Brian https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-54927 Mon, 09 Nov 2009 22:05:41 +0000 https://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??

]]> By: Anonymous https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-51495 Sun, 18 Oct 2009 06:37:49 +0000 https://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.

]]> By: Nick https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-44066 Sun, 23 Aug 2009 22:41:29 +0000 https://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?

]]> By: Abraar Motiwala https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-36328 Wed, 24 Jun 2009 16:55:32 +0000 https://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..

]]> By: Mark McManus https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33301 Fri, 15 May 2009 19:50:41 +0000 https://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.

]]> By: Jean. P https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33298 Fri, 15 May 2009 19:22:40 +0000 https://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?

]]> By: Jean. P https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-33297 Fri, 15 May 2009 19:19:16 +0000 https://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

]]> By: Cito https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32279 Sun, 03 May 2009 15:03:42 +0000 https://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?

]]> By: Mark McManus https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32271 Sun, 03 May 2009 12:13:02 +0000 https://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
https://www.TotalSixPackAbs.com

]]> By: Michael https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-32243 Sun, 03 May 2009 04:48:01 +0000 https://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???

]]> By: Cito https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-31989 Thu, 30 Apr 2009 22:15:51 +0000 https://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?

]]> By: Karan https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-28970 Thu, 02 Apr 2009 16:48:55 +0000 https://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..

]]> By: Andrew https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25915 Mon, 23 Feb 2009 11:04:40 +0000 https://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.

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

]]> By: jose https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25514 Wed, 18 Feb 2009 02:42:52 +0000 https://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???

]]> By: Chris https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-25073 Wed, 11 Feb 2009 19:24:17 +0000 https://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.

]]> By: Tim https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-18643 Tue, 09 Dec 2008 17:42:42 +0000 https://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).

]]> By: Mark McManus https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-17587 Tue, 02 Dec 2008 16:18:40 +0000 https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-17587 Well I recommend 6-9 sets per body part and a 4 or 5 day split Aaron

]]> By: aaron https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-17566 Tue, 02 Dec 2008 13:13:22 +0000 https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-17566 hi, i’ve been following this 8-12 rep range for a while, its given me some decent results.

120lbs-170lbs, it took a few years though.

i just wanted to know if i was still failing at 8-12 reps could i do high numbers of sets like 5 or 6 sets?

what are the consequences of high set numbers?

]]> By: Jock https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-15017 Sun, 09 Nov 2008 20:28:37 +0000 https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-15017 Hey Mark,
I was just wondering, what are the best foods to eat to gain muscle, like to take in a lot of protein for example. I eat chicken every day and drink a lot of milk but it don’t seem to make no difference. I have been at the gym for a month and a half and I’ve lost 6 pounds on the running machine. How long should I wait before I can see results? I am looking to get some great abs and build my arms.

]]> By: Greg K https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-13221 Mon, 13 Oct 2008 17:45:40 +0000 https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-13221 Mark,

I found it interesting that you mentioned MAX-OT and told how you saw little results. I have been on the MAX-OT program for…well…probably a few years now. Since starting it I have made enormous gains, huge….I don’t even see any of the large fellows at the gym throwing up the 115 lb. dumbells and pounding 6 reps, and you have to understand I am 5 foot 11 175-180 lbs. I have not, however, seen large gains in my muscle size, and it’s always been a problem I have had. It has to be my genes, or I am not exercising to promote elite hypertrophy (of which I know all about hypertrophy, especially from classes I am taking). Could I expect to see better physical results switching it up and adding a few more reps into my normal MAX-OT routine?

On a side note: I have had many conversations with Jeff Willett via personal email about many topics and he seems to think im doing fine, but easy for him to say, he’s a pro BB, I am not, but I train like one and see little results!

]]> By: Mark McManus https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-13046 Thu, 09 Oct 2008 17:16:53 +0000 https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/#comment-13046 You don’t need to be 18 Billy – that’s nonsense.
Download the book, it’s free.
Mark

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