What is the optimal rep range when lifting for mass?

[Jack Diesel]

Should I do pyramids of 8*6*4 with heavy weights or stay at 8 reps for three sets?I want mass and its taking way too long (9 months)

 

[CONTRACTION]

I keep my reps in the 6-10 range.

Training is not the only factor in your pursuit of mass.

 

[sysopt]

I've been going fairly heavy, about 6 reps to failure, and I'm slowly growing, but strenghth gains are going up very quickly.

 

[SteelPreacher]

Low rep ranges definately build mas but MASS building takes a lot longer then 9 months it takes years especially if you're not on gear, and I agree w/ contraction that there's a lot more to it. Another thing is you cant do every thing you do in any one rep range forever you can do 6-8 reps for awhile then youre going to have to do something different.

 

[bodyfx]

Max reps in the 1-4 range=relative strength increases through enhanced neural drive.

Max reps in the 6-8 range=optimal compromise of maximal strength and hypertrophy gains.

Max reps in the 9-12 range=best hypertrophy gains leading to increased maximal strength.

Reps 13 and up=strength endurance gains and less hypertrophy.

 

[needleboy]

low reps are harder on the joints. I do not lift anything I can't get 8-10 reps with.

 

[ballast]

As was previously stated, mass building depends on more than one factor.Personally, I experiernce the best size gains when using a rep range of 4-6 reps.Someone fairly new to training will probably need to use a slightly higher rep range.Maybe 8-10.It's an individual thing.

 

[Enock]

I prefer 6-8 right now, of course I'm to new to the game to figure out which works best for me. Only thing I can tell is this gives me the most consistant improvments as far as being able do squeeze out an additional rep next time I work that part

 

[MuSuLPhReAk]

6 reps to failure

 

[Exodus]

4 to 6 for bodybuilding

2-5 for powerlifting..........


use both