Optimal repetition ranges for maximal muscle growth

Achieving a lean muscular physique is not easy, but there are a few tricks that you can adopt to help you on your way. Increased muscle-mass is one of the most sought after fitness goals, and if this is your plan, your rep ranges are critical to your ultimate success.

The amount of reps that you aim for should be specific to your goals. If you want to work your muscular endurance then your repetition range should be around 15 reps. To increase your strength, aim for 6-8 reps. In order to increase muscle size, your goal should be 10 reps. This means that during each exercise that you perform, you should try to achieve maximum muscular failure within this assigned repetition range.

These guidelines can also help you establish how much weight you should be using during your workout. For increased muscle size, you should use as much as you can handle to enable ultimate failure on your 10th repetition. If you can only do 6 reps for example, drop the weight and repeat. If you can complete more than 12 reps, add more weight and do another set. The objective is to constantly challenge your body beyond its normal limitations to enable consistent improvements.

Maximum Muscle Hypertrophy Program

Day 1: Chest & Abs
Incline DB Press 4 sets 10 reps
Cable Flyes 4 sets 12 reps
Flat BB Press 4 sets 10 reps
Incline DB Flyes 4 sets 12 reps
Ball Crunches 3 sets 20 reps
Leg Raises 3 sets 10 reps
Medicine Ball Twists 3 sets 10 reps
Day 2: Legs
Squats 4 sets 10 reps
Leg Extensions 4 sets 10 reps
Leg Curls 4 sets 10 reps
Stiff Leg Deadlifts 3 sets 10 reps
Walking Lunges 3 sets 10 reps
Seated Calf Raises 4 sets 15 reps
Cardio 1 set 20-30 min.
Day 3: Rest
Day 4: Shoulders & Triceps
Military DB Press 4 sets 10 reps
Side DB Laterals 4 sets 10 reps
Front DB Raises 4 sets 10 reps
Upright Rows 4 sets 10 reps
Close-Grip Press 4 sets 10 reps
Cable Bar Pressdowns 4 sets 10 reps
Over-Head Extensions 4 sets 12 reps
Cardio 1 set 20-30 min.
Day 5: Back & Biceps
Wide-Grip Pulldown 4 sets 10 reps
Close-Grip Row 4 sets 10 reps
Bent-Over BB Row 4 sets 10 reps
Back Raises 4 sets 12 reps
Standing DB Curls 4 sets 10 reps
Seated Incline DB Curls 4 sets 10 reps
Preacher Curls 4 sets 10 reps
Cardio 1 set 30-40 min.
Day 6: Rest


Did you find this article helpful?
Not UsefulVery Useful (No Ratings Yet)

Leave a Comment

Recommended Posts


Sign up to receive the latest MuscleTech® updates, be the first to try new products, get free swag, valuable training programs and nutritional advice, and much more!

Start typing and press Enter to search

MegnaFootballTraininggrilled chicken brest fillet