Andy's Fitness Answers #94 - What are hypertrophy rep ranges? | Fit Futures

Hey guys. Andrew here from Fit Futures Academy.

 Today I’m going to be talking about hypertrophy rep ranges. I always get this question; ‘I’m doing this exercise for this many sets, how many reps should I be completing?’

 Well our general understanding is if the reps are lower you’re going to be using a heavier weight, if the reps are higher the weight’s going to be a little bit less. So, let’s firstly look at the low rep range, maybe a one to ten rep range. This is really suited to compound exercises like bench presses, squats and deadlifts. What this is going to be causing is a lot of muscular tension. Basically when you’re using a really heavy load, it’s going to cause a lot of tension in that muscle and cause muscle damage by microtears. This is a really good pathway to hypertrophy when you recover these muscles and they get bigger and stronger.

 Also for neural adaptations, you’re going to get a lot stronger as well. Next we’re going to look at higher rep ranges. This is fifteen to twenty or plus. This is really good for metabolic stress, getting blood flow into the muscle which can cause hypertrophy too.

 For more muscle building tips, tune in next time.

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