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Maxing out at ???? reps to gain muscle

chasero
chasero Posts: 70 Member
edited November 2024 in Fitness and Exercise
Hey folks, just curious as to what I should be maxing out in reps for free weights?
I'm planning on doing P90X classic and want to make sure that I'm following some sort of guideline as to what I'm supposed to be maxing out on in regards to exercises that use weights- otherwise I can see myself just buying random amounts of poundage and having weights and money wasted.

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    edited August 2015
    I think the typical thinking is that 8-10 reps, perfect form, 3-5 sets is what should be used for hypertrophy. 3-5 reps is for strength, anything over 10 is endurance. Building muscle also usually requires a caloric surplus.
  • chasero
    chasero Posts: 70 Member
    edited August 2015
    ah ok, so 8-10 muscle gains then? (I'm eyeing this excerpt from mensfitness)
    "eight- to 12-rep sets. At a cadence of two seconds on the concentric (lifting) action and two seconds on the eccentric (lowering) movement, your set will end up smack dab in the middle of the optimum 30- to 60-second range.

    Why is that range critical? Because when the set lasts longer than a few seconds, the body is forced to rely on the glycolytic-energy system, which leads to the formation of lactic acid. You may think of lactic acid as a bad thing, since it's mistakenly associated with the muscle ache you feel days after a workout, but that soreness is actually a very fleeting reaction that's vital to new muscle-tissue production.

    When lactic acid, or lactate, pools in large amounts, it induces a surge in anabolic-hormone levels within the body, including the ultrapotent growth hormone and the big daddy of muscle-building, testosterone. These circulating hormones create a highly anabolic state within the body and if you're after more muscle, that's exactly the state you want to be in."
  • Bonny132
    Bonny132 Posts: 3,617 Member
    Hmm interesting, I asked in my gym the other week, as I want to build muscle, and was told I need to do 3 sets of 15 reps, quick push out and then return the weights at 4 seconds. SO I am just wasting my time atm?
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    edited August 2015
    chasero wrote: »
    ah ok, so 8-10 muscle gains then? (I'm eyeing this excerpt from mensfitness)
    "eight- to 12-rep sets. At a cadence of two seconds on the concentric (lifting) action and two seconds on the eccentric (lowering) movement, your set will end up smack dab in the middle of the optimum 30- to 60-second range.

    Why is that range critical? Because when the set lasts longer than a few seconds, the body is forced to rely on the glycolytic-energy system, which leads to the formation of lactic acid. You may think of lactic acid as a bad thing, since it's mistakenly associated with the muscle ache you feel days after a workout, but that soreness is actually a very fleeting reaction that's vital to new muscle-tissue production.

    When lactic acid, or lactate, pools in large amounts, it induces a surge in anabolic-hormone levels within the body, including the ultrapotent growth hormone and the big daddy of muscle-building, testosterone. These circulating hormones create a highly anabolic state within the body and if you're after more muscle, that's exactly the state you want to be in."

    Time under tension is one component, but increasing total volume over time will be the most important factor. This is assuming you are lifting as a sufficient intensity however. In short, hit both low and higher rep ranges to cover all bases.

    http://www.ncbi.nlm.nih.gov/pubmed/24714538 - One of the authors listed in the link you posted conducted this study.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    LolBroScience wrote: »
    chasero wrote: »
    In short, hit both low and higher rep ranges to cover all bases.

    http://www.ncbi.nlm.nih.gov/pubmed/24714538 - One of the authors listed in the link you posted conducted this study.

    Yep. I usually start with a compound movement in the lower rep ranges (3-8), then move on to progressively higher reps and I go to accessory/isolation moves.
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