{"id":12455,"date":"2024-11-20T04:44:18","date_gmt":"2024-11-19T21:44:18","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12455"},"modified":"2024-11-20T04:44:18","modified_gmt":"2024-11-19T21:44:18","slug":"sebastian-oreb-reveals-the-ultimate-rep-range-for-hypertrophy","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12455","title":{"rendered":"Sebastian Oreb Reveals the Ultimate Rep Range for Hypertrophy"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>As trainer to the multi-time World\u2019s Strongest Man, Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson, Sebastian Oreb, who is also known as the \u201cAustralian Strength Coach\u201d knows how to get epic results from his clients. So, when he decided to weigh-in on the long-running debate concerning which rep range is best for reaching hypertrophy, the astute Aussie gave a superlative take. Here\u2019s what you need to consider.<\/p>\n<p>The most reliable rep range for reaching the muscle building state known as hypertrophy is a subject that is often contested among trainers and fitness influencers. Some gymgoers stick avidly to the 8-to-12-rep range no matter what exercise they are doing, while others say that going heavier with less reps is more efficient, since the process is all about reaching failure and tearing those muscle fibers so that they build back bigger. The truth, says Oreb, is that our rep range should be guided by the exercise, and not the other way around.<\/p>\n<p>\u201cTraditionally, we\u2019ve been told that the best rep range for muscle growth is 8 to 12 reps per set,\u201d he explains in a recent Instagram post shared with his 350,000-plus followers. \u201cLess reps are better for strength, and more reps are better for muscular endurance, but in 2017, Dr Brad Schoenfeld, one of the best academics in the field of hypertrophy, conducted a <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/12000\/Strength_and_Hypertropic_Adaptations_Between_Low_.31.aspx\" target=\"_blank\" rel=\"noopener\">study that found<\/a> anywhere between 5 and 30 reps had equal muscle-building potential as long as you push each set close to failure. This is hugely helpful information because it teaches us that taking movements to failure is more important for building muscle than the exact number of reps that we do.\u201d<\/p>\n<h2>Why the 8-to-12-Rep Range Is a Must for Hypertrophy<\/h2>\n<p>\u201cSo, when we are in the mood for <a href=\"https:\/\/www.muscleandfitness.com\/athletes-celebrities\/pro-tips\/lift-heavy-more-muscle\/\" target=\"_blank\" rel=\"noopener\">lifting heavier weight<\/a> and testing our strength, it still has great muscle building effect (despite fewer reps),\u201d says Oreb. \u201cConversely, when we\u2019re not in the mood to go heavy, we can switch to a lighter load with more reps and still have a productive muscle-building session. But here\u2019s what the study doesn\u2019t tell us: For an exercise to be effective for muscle building, the specific muscle that we\u2019re trying to build needs to be the limiting factor of the exercise. Or, in other words, the muscle that we want to grow must be the one that fatigues first, and the reason that we can\u2019t do more reps.\u201d<\/p>\n<p>Oreb explains that if you take squats as an example, the extreme of 30 reps wouldn\u2019t work here, because the effect it would have on the back, or even our cardio output, would take the focus away from the target muscles such as the quads before reaching the full 30 reps.<\/p>\n<p>\u201cOn the flip side, how do you feel after doing isolation exercises like calf raises or dumbbell lateral raises for sets of 5 reps for failure? It just doesn\u2019t make sense. We need to understand that different exercises come with difference complexities. Although this research is so valuable, it doesn\u2019t debunk the idea that the optimal rep range for hypertrophy is 8 to 12 reps. Most exercises feel effective within this range and there\u2019s a reason most top bodybuilders spend most of their time within the 8-to-12-rep range.<\/p>\n<p>The takeaway message? \u201cChoose an exercise and pair it with the appropriate rep range to ensure that the muscles that you\u2019re targeting is the limiting factor of the movement,\u201d explains Oreb. \u201cKnow that muscle building is possible anywhere between 5 to 30 reps, but use your judgement to determine the right loads and reps to take that target muscle to failure. If the 8-to-12-rep range feels like it ticks all of these boxes, it\u2019s no coincidence.\u201d<\/p>\n<p><strong>For more wisdom from the Australian Strength Coach Sebastian Oreb, <a href=\"https:\/\/www.instagram.com\/australianstrengthcoach\/?hl=en\" target=\"_blank\" rel=\"noopener\">follow him on Instagram.<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/sebastian-oreb-reveals-the-ultimate-rep-range-for-hypertrophy\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As trainer to the multi-time World\u2019s Strongest Man, Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson, Sebastian Oreb, who is also known as the \u201cAustralian Strength Coach\u201d knows how to get epic results from his clients. So, when he decided to weigh-in on the long-running debate concerning which rep range is best for reaching hypertrophy, the astute Aussie gave a &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12455","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12455"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12455\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}