@bluebro.fit: 5 reps? 10 reps? 20 reps? 30 reps? does it matter? You may have heard about the study that compared 5 reps to 30 and saw no significant difference in growth, but why is that? There are 2 main types of hypertrophy: 1. Sarcoplasmic Hypertrophy: This is the increase of fluids surrounding the muscle fibers. When sacroplasmic volume increases, the muscles appear fuller and more pumped but this doesn’t actually increase the size of the muscle fibers and doesn’t have any correlation to muscle strength increases 2. Myofibrillar Hypertrophy: This is the growth of your actual muscle fibers. When you apply enough mechanical tension, your body increases the size & strength of muscle fibees. This type of hypertrophy is closely tied to strength gains because you’re directly improving the parts responsible for force production. For that reason, the higher rep range group likely saw the same increases as the lower due to the muscles being more “pumped” or swollen from the high rep training while the lower rep group actually grew their muscle fibers, and the significantly higher strength gains from the low-rep group helps back this claim. So whats the perfect rep range? If your goal is to build both muscle and strength, you should train with lower reps and higher intensity. For compound lifts, train withib the 6-8 rep range For isolation exercises, train within the 8-12 rep range This doesn’t mean if you train 12+ reps then your not going to be growing, it just means the growth might be less efficient. #reprange #reps #gymtips #musclegrowthtips #musclebuildingtips

Blue Bro Fitness

Open In TikTok:

Region: NZ

Thursday 16 October 2025 01:04:38 GMT