• Casey Zander

Best Rep Range to Build Muscle for Males and Females

When a person first starts their fitness journey to tone up and build some lean muscle they often feel confused with how many sets and reps they should do with each weight of a specific exercise. There is way to much emphasis on this and I will show you why.

It comes down to progressive overload. Progressive overload refers to progression in general. I will give you some example with a bench press.

150 lbs for 5 sets of 5 reps = 25 reps total (Starting week 1)

150 lbs for 5 sets of 6 reps = 30 reps total (Week 2)

150 lbs for 4 sets of 8 reps = 32 reps total (Week 3)

150 lbs for 5 sets of 8 reps = 40 reps total (Week 4)

155 lbs for 5 sets of 5 reps =25 reps total (week 5)


This is how you structure lifts! Use a NOTEBOOK and make every week calculated. The above examples I made up for the 4 weeks was completely off the top of my head with no rhyme or reason. As you can see there is no special formula, it comes down to STRENGTH! Does your body have a reason to grow? If you are not gaining strength then the answer is no! Regardless of your sets and reps that you choose you need to get stronger, that is what progressive overload is. I don't care if you choose 5 sets of 5, 7 sets of 4, 6 sets of 8, or any other rep scheme you pick just get stronger at it!

When you are dieting or "cutting" workout and intensity never changes. Never change training based on diet.

Gaining muscle is actually a very simple thing to do as long as it is tracked and you are giving your body a reason to grow. If the strength progression is not there, the body will not want to change because there is no need to.


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