Research Review: Rep Ranges for Muscle Growth
A new study compares the effects of different rep ranges on muscle hypertrophy
Just when you think there are enough studies out there supporting the benefits of training hard and using multiple rep ranges for maximizing muscle growth, another group of scientists just couldn’t help themselves. These lab coats are out here like rabid dogs, hunting endlessly to satisfy their hunger for information.
This article will direct you to a new study focused on comparing the muscle-building effects of multiple rep ranges, provided all subjects are training hard and pushing their limits. That caveat about training hard is key, so don’t forget it.
This article will also direct you to two of my own articles focused on helping you put the results of this study to work for you. In short, they’ll teach you more about the different values and benefits of multiple rep ranges, and also how to ensure you’re training hard.
The Study
I came across this study through Brad Schoenfeld’s Facebook page, which is a great source of science-based training information. It caught my eye because, even though I’ve known about multiple rep ranges causing growth for years and years, it feels especially great to have one of my foundational training methods validated. When Brad posted this study, he ‘had me at hello.’
I especially like this quote from Brad, “The strength of the evidence is overwhelming to the point that it’s beyond debate.”
My Articles You Should Read
When I saw this study, I immediately knew it would be the foundation for this week’s newsletter. I also immediately knew that I would be able to tie two previous articles to it and inject a ton of quality information into your brain. That’s my goal, always.
Rotating Rep Ranges
This first article outlines multiple benefits of using more than one rep range. These benefits aren’t all purely about maximizing muscle growth, either. After all, the study above shows that different rep ranges all produce growth, which may lead you to think that you should just use one rep range and call it good. While the study shows this will work, it’s also very boring and boredom is a major gains killer. It’ll take even the most passionate lifters out of the game. There’s levels to this shit and I want to tell you all about them.
Read the article below to let me do that:
How to Ensure You’re Training Hard
This second article focuses on that key part of the study I told you to not forget about. Do you remember what it is? Multiple rep ranges produce muscle growth…if you’re training hard and pushing your limits.
Knowing how to work hard and actually working hard are two different things. I want to give you two methods to ensure you’re reaching that point of pushing your limits. Having systems in place boosts the likelihood that you’ll reach that destination.
Read the article below so I can teach you those systems:
Conclusion
As I said before, when I saw that post from Brad, I instantly knew what I was bringing to you this week. The takeaway here is simple:
If you want to make maximum muscle gains in the gym, there are multiple paths to make that happen. But rest assured, all of those paths have one thing in common; you need to push yourself hard on the journey.
To be the most at anything, you’ll always find that as a common denominator principle.
Thank you for reading,
Ryan