Is 8 or 12 reps better for hypertrophy?

It turns out that 8-12 reps is actually good advice. It sits in the Goldilocks Zone of reps and loading, it’s time efficient in that it can maximize the number of tough reps per set, it’s energy efficient in that it doesn’t require too many reps to stimulate hypertrophy, or involve loads that are unnecessarily heavy.

What does 12 reps to failure mean?

Reps to failure means that you will be concentrating all of your energy and strength towards the exercises you are about to perform, not holding back, giving it no less than 100\% and transforming yourself into a machine!

What does 8 reps to failure mean?

If you complete 8 reps and the last rep takes everything out of you, takes 5 seconds to complete and you barely make it, then decide to stop your set because you know you won’t be able to complete another repetition, that’s not training to failure. That is the traditional meaning of training to failure.

Is 12 reps good for hypertrophy?

Lifting heavier weights for fewer reps doesn’t provide as much time under tension so is less ideal for muscle growth. Worthington said that performing 12 to 15 reps with a moderate weight is likely to provide the sweet spot for hypertrophy.

Is doing 8 reps enough?

If you’re training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.

How long should I rest for hypertrophy?

Studies have found that to induce muscle hypertrophy, optimal rest intervals are between 30–90 seconds (3, 4 ). Muscle hypertrophy is best achieved with moderate rest between sets, such as 30–90 seconds.

Will 8/12 reps build strength?

Training for Strength While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.