Stop searching for a magical rep range…it simply doesn’t exist.
You see, the idea behind inducing hypertrophy is simple.
Increase the workload slightly over time in order to continuously stimulate the muscle into new growth by forcing an adaptive response.
As a beginner, this can easily be done by sticking to one specific rep range. In fact, I would encourage that you keep it as simple as possible while focusing on linear progression. As a beginner, despite rep range, you will be able to increase workload (get stronger) damn near every session.
Unfortunately, at some point in your training career, these super human adaptations will slow down dramatically. Once that happens, it is critical that we begin to implement proper periodization into our training.
Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.
Just to be clear, periodization is not the topic of this discussion.
Instead, I am going to discuss different rep ranges and their benefits towards overall strength and muscle growth.
You see, it’s no secret that if we want to build muscle, we must increase our performance (get stronger).
We also know that getting stronger is linear while we are in the magical stage of our training (novice).
So what happens when we are no longer able to increase workload by simply adding weight to the bar?
Well that’s when periodization comes into play. But to put it simpler, it’s when different rep ranges become much more beneficial.
Hypertrophy can be achieved by achieving:
1. Mechanical Stress
2. Metabolic Stress
3. Muscle Damage
Now let’s look at a few different rep ranges and their benefits.
Now that we see what each rep range can provide, let’s talk a little about how they can work together to aid in hypertrophy.