whats best amount of reps per set for ultimate hypertrophy

[Gorlim]

thx

 

[MadCow1]

There is no single answer for everyone. That being said, even a person who has their perfect answer will have to change and alter their program as the body becomes accustomed to everything.

Concensus for hypertrophy 4-10 with most in the 6-8.

Personally - I think deads work best in the 3-5 rep range where benches are best in the 5-8 range with squats slightly higher in the 6-10 range. This is what I've found for my body anyway.

 

[Realgains]

I think that the quads respond best to fairly high reps...like 10-15.
upper body 6-8
calves 10-12 reps for me
abbs 10-20

 

[genarr3]

Yea, like MadCow said it's different for everyone. And different still depending on what movement you're doing. Pulling( back ) exercises I will go with higher reps 8 - 15, going heavy with pulling movements can lead to bad form. Pushing( chest, shoulders, etc ) between 6 - 12. There are a couple of exceptions to this of course.

 

[Nathan]

I find it to be different for each bodypart. Calves for me is about 15 reps or so. Works well actually. Squats and deads I do a set or two of high reps 10-12 (not for dead actually) and then do a few sets of about 3-5 reps. Bench is about 3-6 reps. Most other exercises are about 5-8 reps I suppose. Honestly though, I find it best to go really damn heavy on the major powerlifting exercises.

 

[virtualcyber]

I must be doing something wrong -- I used to max number of reps on every set. I could not gain strength.

So I have gone on the other extreme, and I just do 1 or two reps for each set, total of 8 sets. Now I am getting stronger on almost every workout. (with only 1 supplement, Myoplex, which I think is essentially equivalent to protein powder + L-glutamine and vitamin pack).

 

[virtualcyber]

Oh, I was talking about bench press in prev. message.