Can Reps Below 5 Maximize Muscle Growth?

In this video, we'll evaluate the research exploring if repetitions between 2-4 can maximize muscle hypertrophy.

Schoenfeld et al. split 19 trained men into a heavy or moderate group. Both groups trained exercises for 3 sets & 2 mins of rest between sets, 3x per week for 8 weeks. The heavy group used a 2-4 rep-max load (RM) each set, the moderate group a 8-12RM.

Increases in vastus lateralis & elbow flexor thickness favor the moderate group, triceps thickness increases were similar between both groups.

Weiss et al. split 44 untrained men into a low, moderate, or high rep group. All groups trained 4 sets of the back squat with 6 mins of rest between sets, 3x per week for 7 weeks. The low rep group used a 3-5RM load each set.

The moderate rep group a 13-15RM load, the high rep group 23-25RM load. Increases in quadriceps thickness were similar between all three groups. Mangine et al. divided 33 trained men into an intensity or volume group.

Both groups trained 4x per week for 8 weeks. The intensity group performed exercises for 4 sets of 3-5 reps with 90%1RM and 3 mins of rest between sets.The volume group 4 sets with 10-12 reps with a 70%1RM and 1 min of rest.

Increases in rectus femoris, vastus lateteralis, pectoralis major, and triceps brachii cross-sectional area were similar between both groups. Also, Increases in lean leg mass were similar between both groups, but increases in arm mass were greater in the intensity group.

A limitation of this study was the intensity group used 3 mins of rest between sets, while the volume group used 1 min.

In our rest interval video, we show the research suggests with compound exercises, 2.5+ mins of rest between sets was superior for building muscle versus rest intervals of 1 min or less.

Schoenfeld et al. split 17 trained men into a strength or hypertrophy group. Both groups trained the same exercises 3x per week for 8 weeks. The hypertrophy group trained each exercise with 3 sets of 10 reps & 90 secs of rest between sets. The strength group trained each exercise with 7 sets of 3 reps & 3 mins of rest between sets.

Increases in biceps thickness were similar between both groups.

Like the previous study, the strength group used a 3-min rest interval while the hypertrophy group used only a 90-sec rest interval.

Also, the researchers justified equating volume load by suggesting volume load was strongly correlated to muscle growth. But, evidence indicates with all else equal, reps between 5-35 produce similar muscle growth. In this range, volume load would be different, suggesting volume load is not strongly correlated to hypertrophy. Also, we have research indicating more sets generally result in more growth.

So, the strength group was probably an advantage with the more sets.

Campos et al. split 27 untrained men into a low, intermediate, or high rep group. Both groups trained exercises 3-4x per week for 8 weeks.

The low rep group trained each exercise for 4 sets with a 3-5RM load & 3 mins of rest between sets. The intermediate group 3 sets with a 9-11RM load & 2 mins of rest between sets. The high rep group 2 sets with a 20-28 RM load & 1 minute of rest between sets.

Increases in vastus lateralis type 1, 2a, & 2b fiber cross-sectional were similar between the low & intermediate group.

Equating volume load & the use of different rest intervals between groups are again potential confounding factors.

Chestnut and Docherty split 19 untrained men into 4RM group or 10RM group.

They trained 3x per week for 10 weeks.

The 4RM group used sets of 4 reps with an 85%1RM load & 3 mins of rest between sets. The 10RM group used sets of 10 reps with a 70%1RM load & 2 minutes of rest between sets.

Increases in cross-sectional area for the middle & lower portion of the upper arm were similar in both groups. Again, equating volume load and the use of different rest intervals are maybe confounding.

So, the overall evidence suggests reps below 5 are effective for building muscle.

Of the 5 studies finding this, 4 either had the low rep group perform more sets and/or the low rep group used longer rest interval. These are probably confounding factors. It is clear reps between 2-4 can build significant muscle.

As most of the studies did, you may have to perform more sets than usual and ensure longer rest intervals to achieve this. In most studies mentioned here, strength gains were greater for low rep groups. If your priority is strength gains, but you would like some hypertrophy, using reps between 2 to 4 is probably effective. If your goal is hypertrophy, to err on the side of caution, it's probably sensible to ensure most training is done in the 5-35 zone.

Music:
Lakey Inspired - Blossom
https://soundcloud.com/lakeyinspired

Видео Can Reps Below 5 Maximize Muscle Growth? канала House of Hypertrophy