"What is the Perfect Rep Range for Building Muscle Fast?"

Everyone who is new to training and who’s goal is to build strong lean muscles wants to know the best method to build muscles fast.

If you ask any of the experienced lifters in your local gym they will each give you their “secret” of how they have got big. They will each come up with different rep ranges. Then if you pick up any fitness magazine each writer has their own opinion of what the "perfect" rep range should be to allow for maximum muscle stimulation and growth.

In this article I’m going to clear up the confusion once and for all and reveal what I believe to be the most effective rep range possible for maximizing your results in the gym.

Before doing so let’s go back a stage to explain what a “rep” and a “set” actually is.

Rep stands for Repetition. Whenever you lift and lower a weight then that is classed as one rep.
A Set is simply a combination of repetitions.

In a weightlifting program you will often see exercise descriptions saying something like Bench Press 3 x 10. What this means that you will do three sets of 10 repetitions for the Bench Press.

Sets of 12-15 Reps are best for developing muscular endurance. You will experience some muscle growth with high-rep sets like these, especially when you are a beginner.

A set of 8-12 Reps is the classic bodybuilding configuration and over time have become the gold standard for muscle-building programs. Medium-rep medium weight sets are ideal for stimulating growth hormones and testosterone. Growth hormones and testosterone are your body’s most important muscle-building hormones.

Using heavy weights with a low rep range of 3 to 6 Repetitions will help you build much more muscle and build it much faster.

This means that the weight should be light enough that you can complete 3 reps using proper form, but heavy enough that you cannot complete more than 6.

What's so special about 3 to 6, you ask? Well…

1) Each set will only last between 12-24 seconds.

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort.

Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time.

2) Muscle stimulation will be maximized.

Utilizing a rep range of 3 to 6 will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

Please note that although I have just told you the best repetition range for muscle-growth, this does not mean that you should just lift weights in this rep range.

Unfortunately it is not that simple.

It is important to have a workout program created for you that incorporates a range of different rep ranges.

In a future post I will explain this process further.