How many Reps per set is ideal to put on size/mass?

[GoFlipAPack]

iight brehs so I was told that 3-4 sets of 6-12 reps at heavy weight was the way to go years ago but a dude just told me the other day that lower weight (not baby weight) and doing one set of 20 16 12 and 10 reps increasing the weight each set was the way to go. He said that not only will that get you cut it will also get you big. What say yall?

 

[The ADD]

Hypertrophy aka muscle building is usually considered 10 or more reps for 3 or more reps. What he told you was one way of attacking it.

 

[diggy]

You have to find your range. I seem to grow best with lower ranges 4-6. I switch it up though. After doing 4-6 for a while, traditional rep ranges feel like an eternity

 

[Spliff]

http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html

Cliffs:
-Listen to the advice from years ago

 

[The ADD]

http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html

Cliffs:
-Listen to the advice from years ago

Lyle

 

[Kal El]

not trying to be a smartass, but eating is the best way to put on size/mass.

 

[MMS]

key is strength base first

then start working within percentages like spliffs link says

if your maxes are very low it will take forever to put on mass.

 

[datmass]

4-10

 

[The Entity]

Not a big believer in rep ranges (and new studies confirm it's overratedness)

Lift intensely and eat well

 

[The ADD]

Not a big believer in rep ranges (and new studies confirm it's overratedness)

Lift intensely and eat well

What do you mean? You have to have some plan right?

 

[The Entity]

What do you mean? You have to have some plan right?

What you mean by plan?
What i mean is, in the long run, if you max out at 4 or 10, youll build muscle. Eating is what gets you cut or bulked up

The biggest problem with rep ranges is that ppl leave reps on the table..like, your so concerned with the number 10 you stop at 10 even though you could have done more reps which isn't maxing out...or you do improper reps to get to 10

If you do 8-10 make sure 8-10 is the most you could do in that set...and mix the goal number around to increase your total weight faster

 

[The ADD]

I would not blame that on the concept of rep ranges, thats on the lifter

 

[The Entity]

I would not blame that on the concept of rep ranges, thats on the lifter

Your right...but I remember reading recently that in long-term growth, any rep range is not more beneficial than another so long as its intense...i.e., 4 max wont make you grow anymore than 10 max will

but then again you know how studies are...one day it leans one way the other it's diff

 

[The ADD]

I agree you, people just have to be open to experimenting with what works for them.

Your right...but I remember reading recently that in long-term growth, any rep range is not more beneficial than another so long as its intense...i.e., 4 max wont make you grow anymore than 10 max will

but then again you know how studies are...one day it leans one way the other it's diff

wit

 

[Michael's Black Son]

20 reps?