BUILDING MUSCLE: Is There REALLY A Best Rep Range? 

Said more in 10 minutes for free than some of the $400 weekend seminars I have attended.

I did 8-10 for a while, all I did was maintained. Started doing 6-8, started gaining strength, adding more weight to my workout.

I do this setup in reverse. High reps to build my endurance in lifting while building my form to become able to perfectly perform the mid range lifts for hyperteophy. End this 3 phase cycle with 1-5 to push the muscles to move heavier then start all over again with increased weight at the beginning compared to the start of the cycle ergo progressive overload. If I walk into the gym and go full hulk on a monster lift with the junkiest half-zero proper form, I just waisted my gym membership.

Been watching a lot of you guy's vids for past couple hours, LOVE IT. soooooo informational. cant wait to apply it all

You’re videos are so informative. I’m new to the gym life and knew little about proper lifting techniques till watching your channel. I’ve been incorporating all three of these ranges but not for the 2-4 week cycles like suggested. Can’t wait to try it out. Thanks for all the great info.

4 year old video, I just found it. By far the best explanation I have seen on this topic. I am going to incorporate this immediately. Well done guys.

Man, this just makes so much sense! Well, everything y’all talk about makes more sense! I’m all about the why, and the how and most people either give one without the other. Thanks!

If I followed only one channel it would be Mind Pump! My go-to for checks and balances on my knowledge. Thanks for sharing all this valuable info! ❤️

to sum up 1 to 5 reps High density muscle less bulky lots of strength 8-12 bulky muscles and strength strength 15 plus endurance rotation between all rep ranges every 4 weeks for best results Low reps 2 mins rest medium reps 60-90 seconds rest high reps 15-30 seconds rest

Great advice again! Clear and simple explanation!

This is one of the best fitness education channels available, thanks for sharing guys!

Supreme breakdown, thank you!!!

Wellcome to the Mind Pump school. Great job guys!

the speaker/amplifier example to explain muscles vs CNS is GOLD!

STRAIGHT TO THE POINT!! Perfectly explained!!! THANK youuuuuuu

Another great video, answered all my questions!

I've just changed from 4-8 reps to 12-14 reps. It's a real test on one's ego dropping the weight so low.

Training for 18 years. I needed to hear this thanks boys!

Thank you, guys! Great information!

THANK YOU, THANK YOU!!! TOOK ME A LONG TIME TO FIND THIS PROPER SUMMARY!!!! WELL SAID!!!

Def phased between 8-12 and 15+ but never really 1-5. Excited to get into training that lower rep range though! thanks for the info

Thanks guys, great info once again

THAT WAS VERY INFORMATIVE, THANKS GUYS, 💪💪💪

Old content, but SUPER clear form me to understand, how to... Thank you very much

Great video thanks guys!

Well said and explained. Thanks so much !

Broscience would ve gone away if it wasnt for this meddling Sal A huge sincere thanks, guys 🙏🏻

Brilliant video! Interesting

Great video guys

Super video, thanks guys

hey great insight, could you maybe do a video on recommendations for someone who either hasn't trained much ever or somebody who is getting back into training after a long period of inactivity. More specifically, is there a better rep range to work in for these people who are looking to (re)condition and/or refine movement patterns.

Awesome content 💪🏾

Really outstanding video. Timeless. Bottom line, if you want to get good at doing hard stuff, do hard stuff. If you want to get good at doing one thing, do that thing. If you want to get good at doing different things, do all of those things.

Great info video!!

Great video!

Very very good point. If you are a newer guy in the gym I hope you see this video. Only b/c I went too long without understanding this.

1:24 - Nice!!! Cool explanation!!

Amazing Video!!!

Dang! The cheat code. Left,down,right,up!! Thanks guys

Thanks, Mindpump. This is so true! I switch my workout regime every 4 weeks with different rep range variations and that’s how I’ve seen growth and gains. Thanks once again, now it’s time to f*ck up these weights! 💪🏽👊🏽👌🏽💯

Time for me to start this cycle! Thanks Guys!

Thanks a lot guys. I didn’t know about all those techniques 😊that’s I’ve been do 8-12 for the last few years , I see my body improved for first 2 years but lately I have not see any change , especially for women like me . 47. Lower belly and thigh . Ughhh😒😡. I m definitely do what you teach us here . I will take pictures from now and after 2 months . If it’s improved I will post it here . Thanks so much . Love all your VD . Keep it that’s way

So glad I found this channel! One question...are there any exercises where we shouldn’t rotate into one or more of those categories? For example, should deadlifts only be done in the maximal strength rep range, or no? Considering fatigue at high weights, I would think there would be greater form breakdown doing high rep DLs.

I'm 4 years late, but stop interrupting him

This knowledges worth gold!

I think it really is body part and exercise dependent. For example, no one is going to do 15+ reps on deadlifts and likewise no one is going to do 3-5 reps on cable flyes. Sure it's a bit more complex than that but it's not as confusing as some make it out to be. And guess what.... you can train in all rep ranges in every workout just by using the tried and true pyramid method.

I normally don't like these guys all that much but great video! Interesting

really well explained

Guy in hat... Always his turn to talk?

Hey peeps. This is my new plan after dinner of the research I've done. What do you guys think? I want to hear some of your opinions on this so if any one has anything to say feel free please. hypertrophy training: 3-6 sets 6 -18 reps rest 30-90 seconds Week 1: 3-6 sets of 15-18 reps Week 2: 3-6 sets of 15-18 reps Week 3: 3-6 sets of 8-12 reps Week 4: 3-6 sets of 8-12 reps Strength training: 2-6 sets 6 reps rest 2-5 minutes Week 5: 4-6 sets of 4-6 reps Week 6: 4-6 sets of 4-6 reps Week 7: 4-6 sets of 3-5 reps Week 8: 4-6 sets of 3-5 reps

This is really great information. Thank you all for the great knowledge!!!💪

THIS IS GOLD!

The interruption is around 8 - 12 reps

this video ensures me that this channel is more professional than most others.

Very helpful thx

The Agoge Diet is probably the best diet for building muscle. I struggled for so long until I started following it.

I worked in a lumberyard and flipped planks all day. High reps make you skinnier but definetly gives you strenght.

Stop interrupting each other...

“Toning is not a real thing” - Thank you for saying this. No one agrees with me when I say this lol

Excellent

Adam stop interrupting Sal

I've been doing 5 reps for compound lifts and 8 reps for isolation lifts, but I should probably cycle more

Where should the 6-8 rep range be implemented into programming?

Anyone have a link to the mentioned studies?? I’d like to read them and see their methods

So brother shoud i stick to the progressive overload technique where i start from 8 reps with perfect form and keep doing that till reach to 12 or 13 reps with same wieght and than time to increase the weight i think it is also a great way to progress

A link to the year-long survey you're talking about (5:12) here would be greatly appreciated!

I LOVE IT!!!

I'm 52, with a BMI of 32. I just started my 3rd week of weight training yesterday. I'm full body 3 times a week. Next week I'll try heavier weight and 1 to reps. How many sets? I do 4 now. BTW, the scale is going up. Hitting my protein goals every day.

You guys got old in 4 years! Hahaha all love! You still had baby faces here!

Through watching this channel, I've come to realise that my train is shit haha. Keen to try cycling through rep ranges as opposed to having a mix throughout the week like I've been doing.

Great video Sal, just wish the other guy didnt interrupt you all the time, and just have a good balance of back and forth.

I think for a novice trainees you will see much better results doing 5x5 than 3x5 when too many deloads take place but you can run that for 8 months at least. This periodization seems better suited for advanced and intermediate lifters.

Do these rep range schemes only apply to the compound movements? Or, do they apply to everything, including accessories like bicep curls, calf raises etc.?

Phasing between reps ranges is applied for all the muscle groups, or you can be in 1-5rep range for shoulder (for example, overhead pressing) but being in the 8-12rep range for legs (squats, for example) Thanks!

Would you use all of them for both compound and isolation exercises? Or strength for the compound lifts and then 8-12 rep range for isolation in one workout?

In my opinion is pretty much the same principles applied in HST developed by Bryan Haycock.

if i wanna be strong and muscular is the 7-8 reps range good ??

What about weight in the 8-12 rep range?? On each set should I be at failure on the last rep or should I just be at failure on the 12th rep of the third set?

Can there be stops to strength/lifting more like plateaus to muscle fiber?

Is this only for compound movements or for accessories exercises as well?

So do you change the resistance when you cycle?

💖sal so knowledgable

A new video EVERYDAY!? That's going to get taxing quick. Anyway, good luck with that. I will try "all of them", and get back to you.

@mind pump tv cant we all do on a same day compounds for 1-5 rep like squats deadlifts deadlifts. and isometric exercise for 15+ reps and exercise like legpress shoulder press dumbell press for 8 to 12

Now do I wanna put this into my program or just the workouts that are compound dominant

My workouts start with a 5x5 compound movement then a couple 4x8 compound exercises and then 3x10-15 for isolation exercises. Is this a good idea as opposed to cycling in 3-4 week increments?

My question is how do I figure out what range of weighs I should be using for each phase? Thanks guys!

But what kind of programs are there that have workouts for strength that last a duration of a workout and for a few weeks long?

Question: if I can flat bench 50lb dumbbells' at a max of 15x per set..... for maximum growth , what's the best number of sets to do and should I add weight to each progressive set to reach 5 reps max? ...thanks

/what about the actual weights //rest periods // metabolic stress days ?

Dude in the white shirt has mastered the art of interrupting

Hi Guys, I have a questions about intermittent fast. I have heard Sal talk about his 72 hour fast at the beginning of each month. Is a fast like this beneficial to a female that is perimenopausal. I have also read that intermittent fasting for females more than two days a week has negative effects on hormones. I have been on thyroid meds for over 20 years. Can fasting help with my thyroid condition. I’m confused and honestly tired of feeling like I’m a slave to food. 😊 Thanks Mari

Q.. 8-12 rep range for hypertrophy… but then, I read/hear that training to failure is for hypertrophy also… what if you don’t have heavy weights to work a particular muscle group to train within 8-12 rep range to failure… and you need to go up to sometimes 15-20reps to really maximize training to failure… does that still work your muscle for hypertrophy? Thanks

I'm 74, I've worked out, nearly my entire life. My main emphasis now is to burn glucose so that I don't become a diabetic. I'm now a pre diabetic with some fibrosis in the liver. So I am trying to lose fat in my liver. Also at my age I can't afford to get injured. Comments?

u never mention how much weight for each rep range.please what weight for each rep range.i dont think the same weight for all.please respond.thanks

Amazingg ❤️

How about lower reps on Compounds and higher on isolations?

What about splitting them over a 3 day week full body ?

what about number of sets?

Will I watch any content as informative as this today? Tomorrow? Next week? NOPE! 💪🏻👍🏻😊