Ideal Bench Press Reps For Building Muscle It is important to understand the ideal rep ranges when it comes to bench pressing for building muscle. SUBJECTIVE Here, I provide subjective analysis regarding the question of how many reps to work.
General Volume Recommendations to Stimulate Muscle Growth
The answer most experts agree on is probably repping in the 8-12 rep range per set as it strikes a good balance of volume and intensity. This rep range is conducive to adequate time under tension which is critical for muscle hypertrophy. And some sources list 6-20 reps, which encompass just about all possible levels of muscle tension and sets/reps you can do on any given exercise12.
Strength vs. Hypertrophy
Aim for 4-6 reps:A lower rep range that is popular amongst lifters focusing on strength. This style focuses more on heavy weights which can lead to greater hormonal responses that provide the right environment for getting stronger. Nevertheless, you need to cycle in higher rep ranges every once in a while so your body does not adapt and stagnate hypertrophy25.
Variation in Training
Employing a mix of rep ranges will allow for improved muscle building in general. In particular, 12-20 reps can improve muscular endurance and increase muscle size when performed alongside lower rep strength training.bench press (ad) Not only does this method diversify the training stimulus, but also it can prevent overuse injuries by modifying and changing load and intensity13.
So, to summarize 8-12 reps is often recommended for muscle growth but incorporating rep ranges from as low as (4-6) up to higher range (20)(insert appropriate alliteration), can surely be beneficial in maximizing hypertrophic benefits and avoiding potential imbalances.
