How many reps should a bodybuilder do?

Author: Zachariah Cormier III  |  Last update: Thursday, June 19, 2025

Train like a bodybuilder: If you're looking to maximize muscle size, target 8-12 reps per set (on average) and choose multijoint movements like the bench press, squat, overhead press, bent-over row, and deadlift, which recruit more total muscle mass than single-joint moves, thus allowing you to lift heavier weights.

How many reps do bodybuilders do?

To answer your question 8-12 reps is the sweet spot. 8-12 reps about 60% of your 1 rep max with about 5-10 sets and 60 sec rest between sets. Be warned you will adapt which is why bodybuilder are constantly changing rep ranges.

What is the 2 2 2 rule in weightlifting?

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.

What is the 6 12 25 rule?

The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.

Is 20 reps still hypertrophy?

For optimal muscle building (hypertrophy), most sets will fall somewhere between five and 20 reps per set as long as each set is performed close to failure. Failure is defined as the point where you can't perform another additional rep whilst maintaining good technique.

Adding Weight to the Bar is NOT How You Get Stronger

Is 3 sets of 10 enough to build muscle?

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

Is 4 sets of 20 too much?

According to The National Strength and Conditioning Association (NSCA), 2-3 sets of 12 to 20+ reps will help build muscular endurance, while 3-6 sets of 6-12 reps will build muscular hypertrophy and 3-5 sets of 3-5 reps will build muscular power.

How to fast muscle growth?

Resistance training for muscle gain

Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands. Suggestions include: Train just two or three times per week to give your muscles time to recover.

How to get a massive pump?

Getting Close to Failure - Having fewer 'reps in reserve' for 1-3 sets can lead to a greater muscle pump. This means pushing your muscles into the overtime region to complete the set. High Volume - You need to perform at least 10 reps of an exercise across multiple sets.

Will 6 reps build muscle mass?

Up to 30% of your muscle's size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size (i.e., increased cross-sectional area of the muscle). If you're looking to get bigger: Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets.

What is the golden rule of weightlifting?

Start Slow

One of the most important golden rules of strength training is to start slow. If you're new to strength training, don't jump in too quickly. It's important to start with a program that is appropriate for your fitness level and allow for proper rest and recovery. This will help you avoid injury and burnout.

Should you lift heavy first or last?

Start with your lighter sets, and you could set yourself up to pre-fatigue your muscles before your lifts, therefore hindering your performance. Starting with heavier lifts, therefore – when your muscles are fresh – is key to hitting higher strength numbers and potentially gaining more muscle.

What is the 5x5 rule in lifting?

5×5 means you do five sets of five reps with the same weight. These are “straight sets” or “sets across”. On the Squat, Bench Press, Overhead Press and Barbell Row you do 5×5. Say you Squat 5×5 225lb (total weight including the bar, because you lift it).

What was Arnold's rep range?

"I make a point of never doing less than 6 repetitions per set with most movements, and nothing higher than 12. The rule applies to most body parts, including calves," Arnold said.

How many reps did Jay Cutler do?

Jay Cutler - 8-12 repetitions 💪 #fitness | Facebook.

How to progressive overload?

Progressive overload can be achieved through various methods:
  1. Increasing Weight: The most common method, where you gradually lift heavier weights.
  2. Increasing Repetitions: Performing more repetitions with the same weight.
  3. Increasing Sets: Adding more sets to your routine.

What foods increase pumps?

What Foods Give a Good Pump?
  • Carbohydrates. Carbohydrates are the main source of energy for your body. ...
  • Salty Foods. ...
  • Water. ...
  • Dark Cocoa. ...
  • Nitric Oxide (NO) ...
  • Fruit Smoothie. ...
  • Chicken Sandwich with Wholegrain Bread. ...
  • Protein Packed Porridge.

Does water give you a bigger pump?

Maximising Your 'Gym Pump'

Use Higher Reps: Lifting with higher reps (around 10-15 per set) can help increase your pump as it promotes more blood flow to the working muscles. Prioritise Hydration: As mentioned, hydration is key to a good pump. Make sure to drink plenty of water before, during, and after your workout.

Do muscles grow on rest days?

Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.

What is the 6 12 24 method?

It means when we are looking at 6, 12, 24, we are looking at 24 being the most important set. We are setting up our nervous system and muscular system to be as successful as possible with our set of 24. We want to use as heavy a weight as possible for all 24 reps.

Which food is best for muscle gain?

Best foods to build muscle
  • Oatmeal. ...
  • Almonds. ...
  • Edamame. ...
  • Pumpkin seeds. ...
  • Quinoa. ...
  • Salmon. Salmon is full of omega-3 fatty acids. ...
  • Chicken breast. Chicken breast is a go-to food for many bodybuilders. ...
  • Tofu. Tofu is a soy-based curd product made by curdling soy milk and pressing it into solid blocks.

What is the best reps for muscle growth?

1. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.

How long should you workout everyday to gain muscle?

Best Ways to Work Muscles

Typically, weight training for 20 to 30 minutes two to three times a week will help you see results. If you don't know what muscle groups to target or how to build muscle, try working with a personal trainer who can tailor a plan to your specific needs.

How many sets for biceps?

Volume and Frequency

Research suggests that hitting a muscle group 2-3 times per week yields the best results for muscle growth. Therefore, you should aim for 12-20 sets per week for optimal biceps development.

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