What are the amount of reps required to induce hypertrophy and build muscle?
Hypertrophy is responsible for the increase in tissue volume due to the enlargement of component cells. In other words, if muscle tissue needs to get bigger, it needs Hypertrophy!
Folks argue over and over again
Same old debate on the gym floor, Folks argue over and over again. How many reps (repetitions) do you need to do to build muscle. For gym noobs, a “rep(etion)” refers to the amount of times you execute a movement, while a “set” refers to the amount of reps grouped. Comprende?
8 to 12 reps
Want to get strong, lift heavy weights for 3-5 reps. Want volume and just fuller bigger muscles? Go a bit less heavy for 8 to 12 reps. 3-5 extreme heavy reps stimulates adaptations in the neural system, whilst 8 to 12 reps (lighter weight and higher volume) maximizes muscle size.
Slow and fast twitch motor units
To get the best of both worlds your workout should consist of both! Pure strength combined with higher-rep muscle building,
Targeting the full spectrum of motor units and producing the biggest stimulus for muscle growth
The most efficient way to do this is to attack your workout with a heavy weights and conclude with the lighter weights. Bottom line, mix it up and keep your body guessing/stimulated, and don’t forget to warm up before hitting those heavy weights!