EXERCISES

Do You Always Need “8-12 Repetitions, 4 sets” To Build Up Any Particular Bodypart?

March 14, 2024

The age-old adage of “8-12 reps for hypertrophy” has been ingrained in many gym-goers’ minds. While it serves as a decent starting point, achieving optimal muscle growth requires a more nuanced understanding of training variables.

I am always consistent about needing to work in that 8-12 rep range, 4 sets with most exercises, but there are times when I would consider going a little higher.

I was asked about this on one of the live webinars I recently did for IFBNewsfeed.Org Club members (I do two a month), so I thought it would be a great topic for my article today.

This article delves deeper into the science behind rep ranges and explores alternative approaches to maximize muscle development for different body parts.

Why Reps and Sets Matter

Muscles grow through a process called hypertrophy, which involves an increase in the size of individual muscle fibers. This adaptation is triggered by mechanical stress placed on the muscles during exercise. Two key factors influencing hypertrophy are:

Mechanical Tension: The amount of force generated by the muscle during a contraction. High weight with lower reps generally creates greater tension.
Metabolic Stress: The buildup of metabolic byproducts like lactic acid within the muscle. This is often associated with higher reps and shorter rest periods.

The Rep Range Spectrum and Muscle Growth

Contrary to the traditional 8-12 rep dogma, research suggests that all rep ranges can contribute to muscle growth, albeit through slightly different mechanisms:

1-5 Reps (High Intensity): Lifting heavy weights with low reps focuses on recruiting high-threshold motor units, which contain the largest and strongest muscle fibers. This approach is particularly effective for building strength and power, which can indirectly translate to muscle growth.
6-12 Reps (Hypertrophy Zone): This classic range offers a good balance between mechanical tension and metabolic stress, making it a versatile zone for hypertrophy training. Studies have shown significant muscle growth using this rep range, especially for beginners and intermediate lifters.
13-20 Reps (Moderate Intensity): Higher reps with moderate weight emphasize metabolic stress, leading to greater fatigue and the burning sensation associated with “the pump.” While this approach might not generate the same level of tension as lower reps, it can still promote muscle growth and improve muscular endurance.
20+ Reps (Low Intensity): While not the primary driver of hypertrophy, very high reps can be beneficial for muscular endurance and blood flow, potentially aiding recovery. This rep range might be used strategically as a finisher or for pre-exhaustion techniques.

Optimizing Rep Ranges for Different Muscle Groups

Different muscle groups may respond better to specific rep ranges:

Large Muscle Groups (Legs, Back, Chest): These muscles have a higher capacity for generating force, making them well-suited for a wider rep range (6-20 reps) depending on training goals. For building size and strength, consider incorporating a mix of rep ranges throughout your workouts.
Smaller Muscle Groups (Shoulders, Arms): These muscles often require a more targeted approach. Lower rep ranges (6-12 reps) with heavier weights might be more effective for building strength and mass, while incorporating some higher rep sets (12-20 reps) can improve muscular definition.

Beyond Reps and Sets: Additional Considerations

Building muscle requires a holistic approach. Here are some additional factors to consider for optimal results:

Progressive Overload: Gradually increasing training volume (sets x reps x weight) over time is crucial for continued muscle growth. This can be achieved through adding weight, reps, sets, or reducing rest periods.
Rest Periods: Rest periods between sets should be adjusted based on the rep range. For heavier weights and lower reps, longer rest periods (2-3 minutes) allow for complete recovery, maximizing strength gains. Shorter rest periods (30-60 seconds) during higher rep sets can increase metabolic stress and muscular fatigue.
Exercise Selection: Compound exercises that engage multiple muscle groups are highly effective for overall growth. However, incorporating isolation exercises allows you to target specific muscle groups for additional sculpting.
Training Frequency: Muscles need adequate rest and recovery to grow. Aim for 2-3 training sessions per week for each muscle group, allowing at least 48 hours of rest between workouts.

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Here are 3 examples where I would go higher on the reps…

1 Stubborn Calves

If your calves are really stubborn, going into that 15-20 rep range with short rest periods can help get a better pump so the fascia stretches easier. Doing extra reps for the calves also means that you can hit the slow-twitch muscle fibers, which there is usually a lot of in this body part.

Just be prepared for the pain higher reps give when training calves.

2 More Deltoid Volume & Feel

The outer cap of the deltoids can really come up when you use the 15-20 rep range, just to add some extra volume to your workout and get more feel. If you find that the 8-12 rep range side raises don’t give you much feel or pump, it can be a good idea to experiment with a slightly higher rep range for 4-5 sets.

3 Bigger Pec Pump

Some people really don’t get much connection with their pecs when training, which is why using the pec-dec, cable cross-overs, and cable flys with the 15-20 rep range just to get more blood in there can be super effective.

I would never replace the 8-12 rep range with 15-20 reps per set, on a regular basis – going a little higher is something you can do every once in a while just to get that extra pump.

Wrapping Up

The notion of a single “best” rep range for muscle growth is a simplification. While the 8-12 rep zone remains a valuable tool, strategically incorporating different rep ranges based on your goals and muscle groups can lead to superior results. Experiment with various rep ranges, track your progress, and find what works best for you. Remember, a well-rounded training program that emphasizes progressive overload, proper form, and adequate recovery is key to unlocking your full muscle-building potential.