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Feb 5, 2023

The million dollar question: Which rep range is optimal for mass and strength gains?

šŸ”„Go heavy or go home?

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šŸ‘‰Not so fast, a recent study in novice lifters shows that when training volume was equated, the increases in muscle mass after 10 weeks of resistance training were identical when subjects trained at 4RM, 8RM or 12RM. Strength gains were slightly lower in the 12RM group.

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ā†—ļø This work adds to a large body of literature showing that load is important for maximizing strength, but not for muscle hypertrophy as long as you are lifting above 30% 1RM.

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Full reference: Kubo et al., PMID: 32304514

Schoenfeld et al, PMID: 28834797






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