How Many Reps Should You Do to Bulk Up?

Written by mandi titus
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Mark McManus from MuscleHack states that the optimum number of reps for bulking up muscle quickly is eight to 12, as this is the range of reps that stimulates muscle growth. Do eight to 12 reps with weights that are light enough for good form, but heavy enough to cause muscle failure.

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Five to Seven Reps

Sean Nalewanyj of The Build Muscle and Gain Weight Fast Guide states that five to seven reps is the best for bulking up large muscles. Utilising heavy weights and a low number of reps in each set is the most effective way to build muscle in these groups. In smaller muscles such as calves, abs, and forearms, a higher number of reps, ten to 12, is more effective.

Bottom Line

Muscle Building Programs' position is consistent with general consensus on this issue, stating that somewhere between eight to 12 reps is the best for bulking up muscle. The weight used should be enough to produce concentric muscular failure, or the point where you can no longer do another rep using proper lifting techniques.

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