The Optimum Rep Range To Build Strength and Muscle

Have you ever wondered what the “optimum” number of reps is to build strength and muscle? If you have, then this article will tell you why.

Answering the “how many reps” question is a hard one… because it depends on a lot of different factors. But I want to share with you some important principles that are responsible for what I believe is the “optimum” rep range.

I say 2-6 reps is optimal in 99% of situations!

Why?

First you must think of what your goal is for each resistance training session. Your goal is either to 1.) build strength, 2.) build muscle or 3.) burn fat — right?

Your goal is not “to feel like I got a workout!” right? You should be focused on RESULTS. If the only thing that qualifies a workout as “good” in your mind is how badly beat up you feel afterwards… then you should just go be a sparring partner for Fedor Emelianenko.

You’ll reach the goal of feeling “Beat up”… or… “like I had a tough workout” a lot easier that way!

Low Reps Are Better For Strength.

What’s the simplest formula for getting strong? Lift as heavy as possible, as often as possible, while staying as fresh as possible.

Low reps help you achieve this because:

• You can lift 80-95% 1RM generall for 2-6 reps without reaching failure…
• You can use maximal tension without losing focus for 6 reps or fewer…
• Your CNS doesn’t tire out when the reps are low…
• Your muscles don’t get fatigued before your CNS (because of lactic acid) allowing you to continue lifting heavy, longer…

So if your goal is to build strength, then you should focus on low reps. What about bodybuilding?

Low Reps Are Better For Building Muscle.

You need volume to build muscle. That’s a fact. Most “experts” recommend 3 sets of 8-10 repetitions for building muscle right? So total volume is around 30 reps per exercise (the general guideline).

Well, what if you could lift MORE weight for those same number of reps. You’d then force your muscles to work HARDER… and thus build more strength along with more muscle MUCH easier right?

So how could you do this? How bout reversing the rep/set scheme… instead of doing 3 sets of 10 reps, do 10 sets of 3 reps — then you could lift heavier weights for the prescribed amount of volume (30 reps) — making your muscles work harder and thus stimulating more muscle growth!

Plus, all the focus, tension, and fatigue management points brought up earlier apply here as well.

Low Reps Are Better For Burning Fat

The last item on the agenda is burning fat. Can low reps really be better for that too? I say yes. Why?

You could do low rep exercises with heavy compound movements, burning more calories… You can do more of these compound exercises in the same amount of time — with good form, hitting more muscles and using more energy…

So if you were doing resistance circuit training to burn fat, you could do it this way. Have 80% of your 1RM on the bars and do a barbell circuit routine like:

• Deadlift then immediately after setting it back down…
• Power Clean then immediately after racking it to your shoulders…
• Overhead Press then immediately drop it all the way to the ground and…
• Barbell Row…
• And that would all be one “rep”!

Do that 2-6 times for your first set and your heart rate would be racing, and your cardiovascular system would be pumped/challenged… and your muscles would be slightly fatigued but after a 1 min rest you’d be able to start your next set and continue buring calories and fat.

So these are just a few of the reasons why I believe the optimal rep range for building strength, building muscle or burning fat is almost always 2-6 reps. This is the reason why the DoubleYourGains’ 3-5 program uses 3-5 reps exclusively.