How many reps should you do for compound movements?

For compound movements, work within the three-to-nine rep range for three to five sets. For isolation movements, work within the eight-to-15 rep range for two to three sets. Avoid the temptation to keep adding more and more, as there is such a thing as the point of diminishing returns.

How many sets and reps should you do for compound lifts?

Perform 10 to 12 reps and rest for at least 30 to 60 seconds between sets. Work up to 3 sets.

Should I do high reps on compound exercises?

This is why, once you’re past the beginner stage, it’s not only wise but pretty much necessary to include higher reps in compound movements. You’ll be able to accumulate significantly more volume for muscle growth, and you’ll be more likely to keep the hypertrophy gains coming.

What rep range do bodybuilders use?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

What is the best rep range for strength and size?

This continuum states that 1–5 reps are ideal for strength, 6–12 reps are ideal for muscle growth, while 13+ reps are ideal for muscular endurance. This continuum does have some truth to it. More specifically, 1–5 reps are generally preferred for maximal strength development.

Will 3 sets of 5 reps build muscle?

The National Strength and Conditioning Association (NSCA) will break this down, suggesting the following set ranges:

• 2-3 will help build muscular endurance (12 to 20+ reps)
• 3-6 build muscular hypertrophy (6 to 12 reps)
• 3-5 build muscular power (3 to 5 reps)
• 2-6 build muscular strength (less than 6 reps)

What is the best Rep and set range for building muscle?

This rep range is typically defined as the 6-12 rep range. Moderate rep ranges have consistently been proven in study after study to lead to the greatest amount of growth. The reason that this rep range is so effective for building muscle is because it does a little bit a everything.

Are 8-12 reps the best for muscle growth?

Based on the decades of research on strength training, it appears that using light weight and high reps (reps of 12 or more) is best for boosting muscle endurance, while using moderate weight for moderate reps (reps in the 8-12 range) appears to better boost muscle size, and using heavy weight for low reps (reps of 3-7 per set) are best for building muscle strength.

Does rep range really matter for muscle gains?

All rep ranges will increase muscle growth but through different pathways. Therefore all ranges should be utilized, no matter if you are gaining or cutting. Do not use high reps to stimulate fat loss. All weight training will stimulate the metabolism and cause a calories burn.

Are high reps or low reps better for building muscle?

Similar to fat loss, the number of rep ranges that is optimal for muscle building is open to debate and the research is inconclusive. Most research points to reps under 15 reps as being better for muscle building, but other research shows muscle building can be equally effective with light weight and high reps.