Name: Playbook - Sarah Herse - FAQ: How Many Reps Should You Do To Build Muscle?
Uploaded: 2023-08-15T21:29:05.462Z
Duration: 5 min
Description: FAQ: How Many Reps Should You Do To Build Muscle?

Alic

Crystal

Anke Schneider

What's better - high reps/low weight or low weight/high reps? 

The answer is that you can get an effective stimulus in a wide range of reps but I believe there is a sweet spot for most people.  For pure strength, you will need to train in the 1-5 rep range, but if your goal is primarily building muscle/improving body comp then usually 6-15 is a good range to shoot for.

Why? Well you need to get somewhat close to muscular failure and accumulate enough volume for a stimulus to be effective. If you're doing upwards of 30 reps of movement, it's so metabolically taxing that it's difficult to actually get close to muscular failure.  On the flipside, if you're only training in the 1-3 rep range, it's very difficult to accumulate enough volume to stimulate growth.

 Is one better for "toning" vs. "bulking"? 
No! Muscles do not tone. They only grow or shrink. A toned look means you have a moderate amount of muscle mass, paired with low body fat. If your goal is to achieve a toned look, then you will need to grow your muscles!

FAQ: How Many Reps Should You Do To Build Muscle

FAQ: How Many Reps Should You Do To Build Muscle?

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

FAQ: How Many Reps Should You Do To Build Muscle?

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