How Many Reps Build Muscle, Three Things You Need To Know To Pack On Tons Of Muscle

If you want to know how many reps you should be using to build muscle like the Rock this post is for you.

You’ve probably been training hard but feeling like you’re not getting more jacked.

If you feel like that then this video will tell you the three things you need to do so you can get jacked and make gains.

Before we talk about how many reps you need, we need to talk about how intense your training is.

Intensity is actually more important than the number of reps that you’re using for building muscle.

What is intensity? 

It’s how close to failure you’re training.

You can measure it by counting how many reps away from failure you stopped at the end of your set.

So at the end of each set, ask yourself - how many more reps did I have left?

If the answer is 2-3 more before you failed…

Then you’re in the perfect range.

You don’t want it to be 0 because this is going to slow down your recovery which will make you build less muscle and you’ll be more likely to get injured.

And you don’t want to be more than 4 reps away from failure…

Because then you’re not stressing the muscles enough for them to grow.

Once you’ve got the intensity right, the next thing you need to fix is how many sets you’re doing per week.

There’s actually an ideal range for building muscle.

Outside of this range you’re going to stress the muscle too much or too little.

And either way they won’t grow.

So what you need to be doing is 10 - 20 sets per week for each muscle group.

And when I say muscle group, that means that you can put all of your pull movements in together because they all use the same muscles.

So your pull ups, your bent over rows, your reverse flys and inverted rows will all count towards  your  sets for all of your muscles that are used in the pulling movements.

For your quads, all of your back squats, front squats, split squats, leg press and leg extensions will count towards your 10-20 sets.

Now that  you’ve got the intensity and number of sets right, we can look at getting the right number of reps for building muscle.

To be honest, if you’ve got the intensity and the number of sets right then the number of reps doesn’t actually matter as much.

There’s plenty of research that shows that you can build muscle from as little as 2 to as many as 30 reps.

The most important thing is the right intensity and the right number of sets per week.

If you tick those boxes then you can build muscle with a whole range of reps.

And it can actually be nice to have a variety of reps across the week.

For example you can have 1 exercise in the 3-5 rep range, one in the 8-12 range and one in the 15+ rep range.

And if do you 4-5 sets of each stopping 2-3 reps away from failure you’ll build a ton of muscle!

If you want to pack on 5kg of muscle in the next 90 days without getting injured then schedule a call with me now below.