Best Rep Range For Strength, Mass And Endurance

How many rep should you do to build Muscle, Strength and Endurance?

You go get your Dumbbells/ready for push up and begin preparing for your workout but then you stop and ask yourself. "Wait how many reps am I supposed to do?"

It's quite a tricky question to say the least looking online doesn't really help and asking people at the gym gets you all kinds of answers. 

The truth is the amount of reps do will depends on your goal.

Resistance training goals are typically based on Building Strength, Building Muscle Or Increasing Endurance.

Each of goals relies on different rep ranges.

If you are in hurry here is quick chart for you.

Goal	Rep-Range	Rest
Strength	1-5 reps	more then 3 minutes
Muscle	6-12 reps	upto 90 seconds
Endurance	15-100 reps	upto 90 seconds

Rep-Range for Strength

The body of science behind rep ranges consistently show that performing between one to five (1-5reps) repetitions is best for building strength. 

This range simulates a more efficient neuromuscular drive that increase single firing rate from the brain to the muscle to improve contraction. 

This range also simulates Myofibrillar Hypertrophy which develops by increasing the amount of force generating components in the fibers known as Actin and Myosin. Which then leads to stronger muscle.

Going at a quick tempo such as 1second down and 1second up cadence and resting at least 3 minutes between sets is recommended at this range.

Rep-Range for Building Muscles

As we progress into the six to twelve (6-12) rep range we shift the focus to Muscles Growth. This range also simulates Myofibrillar Hypertrophy but not to its maximum potential. 

You might be thinking "What makes this range effective?"

And the answer is In muscle growth is that the theoretically stimulates another type of Hypertrophy known as Sarcoplasmic Hypertrophy.

This fuels the muscle cell with more cellular fluid, glycogen (aka stored carbs) and more organelles. More of these means a larger but not technically stronger muscles.

This explain why body-builders are larger but typically weaker than professional weight-lifters. Performing a slow and controlled tempo such as 3 seconds down and 2 seconds up with no more than 90 seconds rest between sets is recommended in this range.

Rep-Range for Endurance

If you're looking for more endurance in your training High reps are the name of the game. This range can be anywhere between 15 to upwards a Hundred (100) reps and will typically stress out your energy system rather than the muscles itself.

Doing so will allow the body to become more energy efficient by adopting to the metabolic stress. High reps endurance training might not help you lift heavier, but you will be able to lift lighter weights for much longer while using less energy.

Much like gas-saving hybrid car, it can't produce a lot of power at once but it'll be able to work much longer while using a lot less energy. 

A moderate tempo such as 1 seconds down and 2 seconds up with no more than 90 seconds rest between sets is for this range. 

Tip:-

When choosing the correct rep range make sure to choose an appropriate weight. If you feel like you can do at least 3 more at the end of the set go heavier and if can't finish all the rep in the set definitely go lighter.

Please share your thought about rep range in comments section below. (" _ ")