Why? Mostly because I didn't know about 'hardgainers' back then. I was a big guy (around 6'2" and 230 pounds), but I was weak and had almost no muscle on my frame.ĭespite this, I never saw myself as a 'hardgainer' or someone who wouldn't be able to build muscle. When I first started training, nobody would say that I was anything special or had some incredible potential to become a world-class powerlifter or bodybuilder.
This is why most people choose a moderate approach: doing fewer reps on complex exercises and leaving their high repetition work on movements that are better suited for it: bicep curls, lateral raises, tricep extensions, and such. The question shouldn't be about the best range, but, instead, what is most practical in the specific context. This training style is also not ideal because there is little mechanical tension, and you end up doing tons of junk volume that doesn't produce any results. Plus, doing such high repetition work on complex exercises like squats increases the risk of technique breakdown. On the other hand, you can do sets of 20 reps on most exercises, but would that be a great idea? Aside from the sheer effort that would take, you have to use incredibly light weights.
This only increases the risk of overtraining and injuries. The problem is, if you only do heavy sets, your workouts will end up being way too long and demanding. For example, doing 10x3 and 3x10 builds roughly the same muscle mass, but the former builds more strength. Research shows that, so long as you do enough repetitions, different loads can work ( source, source, source). Doing fewer than six reps per set builds muscle, and doing upward of 30 also builds muscle. Go to any fitness-related forum, and you’re bound to find countless people asking questions like, “What's the best repetition range for growth?"Īll repetition ranges build muscle. These days, many people love talking about magic repetition ranges for muscle growth.
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