Hypertrophy

Lift lighter for bigger muscles

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. Most trainees in the gym looking to get bigger stick to a time-honoured ‘ideal’ rep range for hypertrophy, which most experts claim is around eight to 12 reps. Since most of us looking for maximum size gains train to muscular failure, or at least within a rep or two of muscular failure, choosing a rep range means we are also making an assumption about the optimal load that we should train with, as well as just the number…
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