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Research Review: What’s the Best Rep Range for Building Muscle?

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Research Review: What’s the Best Rep Range for Building Muscle?

If you want to know what the latest science has to say about the best rep range for building muscle as quickly as possible, then you want to listen to this podcast.

Rep ranges and muscle building is a controversial topic.

Some people believe that you can maximize muscle building by training with high reps and light weights (<60% of your one-rep max), others believe you should train with low reps and heavier weights (80+% of your one-rep max), and others still believe you should to do both.

Who’s right?

That’s what James Krieger and several other researchers wanted to find out in a meta-analysis that was just published just this year in The Journal of Strength and Conditioning Research.

They combed through 21 different studies that compared how training with heavier or lighter weights affected muscle and strength gains, and in this episode, James is going to break down exactly what they found and how to use it to optimize your programming and ultimately your muscle and strength gain.


5:57 – What is the study on high vs load training and how it impacts strength and hypertrophy?

11:10 – If you’re no longer gaining strength on your key lifts, are you going to get stuck on your size?

24:32 – What are the takeaways?

28:22 – Are there benefits to varying rep ranges?

33:31 – Where can people find you and your work?

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloudSpotify, iHeartRadio, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


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Thinner Leaner Stronger

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