Muscle growth, or hypertrophy, is a primary goal for many fitness enthusiasts and athletes. Traditionally, the hypertrophy rep range was believed to be between 6 to 12 reps. However, recent research has challenged this notion, suggesting a broader spectrum of reps can stimulate muscle growth effectively. Despite this, the 1-5 rep range is often not ideal for those primarily focused on hypertrophy.
In our detailed exploration of training today, we are leaning towards the expertise of Dr Brad Schoenfeld and Dr Mike Israetel. They both talked about the “dangers” of staying in the 1-5 rep range for muscle growth.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Dr Brad Schoenfeld is widely regarded as one of the leading strength and fitness experts in the United States of America. He has won several awards as a natural bodybuilder and is an author of 8 fitness books, besides appearing on multiple podcast and TV shows to talk about everything related to fitness.
This article explores why avoiding 1-5 reps for muscle growth might be beneficial, supported by insights from Dr. Mike Israetel and Dr. Brad Schoenfeld, two leading experts in the field.
Table of Contents
Why You Should Avoid 1-5 Reps for Muscle Growth
Understanding Muscle Hypertrophy
Muscle hypertrophy involves increasing the size of muscle cells. It is typically achieved through resistance training, which causes microtears in the muscle fibers. During recovery, these fibers repair and grow larger. The factors influencing hypertrophy include mechanical tension, metabolic stress, and muscle damage.
The Myth of the Hypertrophy Zone
Historically, the hypertrophy zone was defined as performing 6 to 12 reps per set. This range was thought to optimize the balance between mechanical tension and metabolic stress. However, Dr. Schoenfeld’s research indicates that muscle growth can occur across a wide range of repetitions, from 5 to 30 reps per set, provided the sets are taken close to failure.
Why 1-5 Reps Are Suboptimal for Hypertrophy
Insufficient Volume
The primary issue with 1-5 rep ranges is that they often do not provide enough volume for optimal muscle growth. Volume, defined as the total amount of weight lifted (sets x reps x weight), is a critical factor in hypertrophy. Higher rep ranges allow for greater volume accumulation without excessively taxing the joints and central nervous system.
Related: How to Grow More Muscle with Less Weight
Joint and Systemic Stress
Lifting heavy weights for low reps (1-5) places significant stress on the joints and connective tissues. This can increase the risk of injury and lead to longer recovery times. Dr. Schoenfeld notes that his studies show high-volume, low-rep training can lead to non-functional overreaching and systemic fatigue, which are counterproductive for long-term muscle growth.
Source: Photo courtesy of CrossFit Inc.Time Under Tension
Time under tension (TUT) is the total time a muscle is under strain during a set. Higher rep ranges naturally increase TUT, promoting greater metabolic stress and muscle damage. In contrast, 1-5 reps result in shorter TUT, which might not be sufficient to maximize hypertrophy.
What the Science Says
Research by Schoenfeld and colleagues has demonstrated that muscle hypertrophy can be achieved with a wide range of loads, from 30% to 80% of one-rep max (1RM), provided the sets are performed close to failure. A notable study compared hypertrophy in subjects performing either 7 sets of 3 reps or 3 sets of 10 reps and found no significant difference in muscle growth, although the high-rep group experienced less joint pain and fatigue.
Practical Recommendations
Moderation and Variety
For optimal hypertrophy, incorporating a variety of rep ranges can be beneficial. While 1-5 reps can be useful for building strength, integrating sets of 8-12 or even 15-20 reps ensures adequate volume and TUT. This balanced approach can mitigate the risks associated with heavy lifting while still promoting muscle growth.
Focus on Progressive Overload
Regardless of the rep range, progressive overload—gradually increasing the weight or difficulty of exercises—is crucial for continued hypertrophy. Ensure that you are progressively challenging your muscles over time to stimulate growth.
Listen to Your Body
Pay attention to how your body responds to different rep ranges. If you experience joint pain or excessive fatigue, it might be a sign to reduce the weight and increase the reps. Personal preferences and individual responses can vary, so tailor your training accordingly.
Conclusion
Avoiding 1-5 reps for muscle growth can help reduce the risk of injury, manage fatigue, and ensure sufficient volume and time under tension for optimal hypertrophy. By incorporating a variety of rep ranges and focusing on progressive overload, you can achieve your muscle growth goals more effectively and sustainably.
Understanding the nuances of rep ranges can significantly impact your muscle growth journey. By avoiding the 1-5 rep range for hypertrophy-focused training, you can create a more balanced, effective, and sustainable workout regimen.
Key Takeaways
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.