What are the best rep ranges to build muscle?
All of them.
Low, medium, and high rep sets all have their place in an effective strength training program.
Low rep sets build maximal strength, but there’s always a risk when you hit max effort singles, doubles, or triples.
Unless you have to hit a one rep max for some sort of competition or test, it’s best to make your low rep sets no fewer than six reps.
A set of six is still heavy enough to achieve maximal muscle fiber activation while eliminating some of the injury risk
If you only focus on lower rep strength work, you’ll miss out on the size gains from sets of 8-12+. There’s a reason that many of the biggest bodybuilders always trained in that rep range. It’s the most effective for building size. Don’t neglect it.
Finally, you want to hit high rep sets because they build real world strength endurance. Plus, they make you mentally tough and make for great competition with your training partners.
There’s one caveat though. To benefit from high rep sets, you have to already be strong.
Pumping out light weight for high reps is not gonna help a weak newbie. But a jacked guy who has been training for 5+ years can make a ton of progress banging out sets of 12+ reps with a fairly heavy weight.
So, the stronger you get, the more you’ll benefit from high rep sets.
Plus, older, experienced guys tend to have beat up joints. By hitting sets of 12 and above, you limit the weight you can use which takes some of the stress off your shoulders, knees, hips, and low back.
You still get an effective workout without the added joint stress.
That said, there are a two exceptions this rule.
No matter how experienced you are, the quads and the shoulders will always respond well to higher reps and volume. Just look at the shoulders of swimmers or the quads of cyclists and speed skaters.
All of this applies to the general principles of training. However, each body part has it’s own unique training style to which it responds best, and in this episode, I lay out those exact training strategies.
If you only have a couple minutes, check out this segment on the best rep ranges to train each body part.
Just click the link to hear that portion of the show.
In the rest of the episode, I discuss optimal rest periods, advanced nutrition strategies, and more. So turn up those speakers or put in those headphones, sit back, and enjoy this episode of Renegade Radio.
Today’s Topics Include:
- 0:01: The next Renegade Strength Camp in Santa Monica, CA
- 2:38: Are low reps effective for size gains?
- 4:33: What’s the optimal weekly training schedule?
- 6:16: The myth of low carb diets for fat loss and performance enhancement
- 9:45: My definition of fitness
- 10:46: The Renegade way to succeed with women
- 11:35: Proper rest periods and cardiovascular training for improving your conditioning
- 21:32: The counterintuitive way to manage your cravings and avoid overeating
- 23:48: My closest friends in the fitness industry and how we help each other succeed
- 27:06: The most important factor for staying consistent with your training
- 33:08: What are the best rep ranges for different body parts?
- 43:20: Why I hate free-styling my training and go into every workout with a plan
- 44:56: How to gain weight if you have a lightning fast metabolism
- 48:26: Is steady state cardio ever the best approach for fat loss?
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Resources Mentioned In This Episode:
Renegade Strength Camp: A full-immersion Renegade experience in Santa Monica, CA where you will get to train, hang, and eat with me and the rest of Team Renegade. We only have a few spots left for this life changing experience.
You can find all the info HERE.
Rehband Knee Sleeves: If you have any history of knee issues or are over 35, I recommend you wear knee sleeves when you train the lower body. Your joints will feel better and you’ll notice fewer aches and pains with hard training.
Elbow Sleeves and Wrist Wraps: The same as above, they can make a big difference on how you feel doing upper body pressing and pulling.
Curcumin: The one joint supplement that has made a huge difference for my recovery. Make sure you get this brand. It’s the only one that has worked for me and many other people I’ve talked to.
Thrive Market: Shopping for healthy food can burn a hole in your wallet and waste your time. Luckily, the crew at Thrive Market lets you pick up high quality food at wholesale prices and get it delivered right to your door. No more crazy price hikes or long lines.
Go to jasonferruggia.com/thrive to check them out and claim your free tub of coconut oil.
Renegade Strength Club: The ultimate training community for guy’s looking to take their physical and mental strength to the next level.
This Episode Is Brought To You By:
This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Brain, Hemp Force and more incredible supplements and fitness equipment at onnit.com/Renegade. And use the coupon code “Renegade” at checkout to save 10%.
Finally, if you have questions you need me to answer, send them over to podcast@jasonferruggia.com
Thank you to those of you who leave review
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Thank you for listening.
