What is the optimal weight and number of repetitions for muscle hypertrophy? We also explain how to set the load and recommended muscle training methods.
When training for muscle hypertrophy, it is important to set the appropriate weight and number of repetitions. Some people may have the following concerns when training to increase muscle mass:
- I want to know how many repetitions and sets of muscle hypertrophy training I should do.
- Want to know effective ways to build muscle at home?
- I don't have time to go to the gym, so I train at home but the intensity is not enough.
In this article, we will explain in detail how to set the appropriate load and number of repetitions for muscle hypertrophy, as well as the key points of muscle training. Understand how to increase the effectiveness of muscle hypertrophy and get closer to your ideal body.
What is Muscle Hypertrophy?
Muscle hypertrophy refers to the thickening of muscle fibers and an increase in muscle mass . When you do muscle training, some of the muscle fibers are destroyed, and with proper nutrition and rest, your muscles become stronger than before.
The repair process after muscle training is called "supercompensation." It is recommended to allow 48 to 72 hours of recovery after muscle training, and the effect will be enhanced if you train again when you have recovered. It is important to gradually increase the load, as the effect will decrease as the muscles get used to the training.
When it comes to muscle hypertrophy training, which is more important: number of repetitions or weight?
If you want to build muscle, heavy weight training is generally effective. Heavy weight training stimulates fast-twitch muscle fibers and efficiently promotes muscle hypertrophy . However, it can be difficult to handle heavy weights when training at home.
If you don't have the right equipment, high repetitions and low weights can be effective for muscle hypertrophy if done properly. High repetitions and low weights provide a sustained stimulus to the muscles while building muscular endurance.
Recommended muscle training menu for muscle hypertrophy
The "big three" of bench press, deadlift, and squat are essential for muscle training menus recommended for those who want to increase muscle mass. The big three are compound exercises that train large muscle groups at the same time , and by using heavy weights, they promote muscle mass.
The bench press trains the pectoral muscles, the squat trains the glutes and hamstrings, and the deadlift trains the glutes, hamstrings, and latissimus dorsi.
In addition, shoulder presses, chin-ups, and dips are also recommended for muscle hypertrophy because they apply a high load. Shoulder presses train the shoulder muscles, chin-ups train the latissimus dorsi and arm muscles, and dips train the pectoral muscles and triceps. By performing each exercise with the appropriate load and number of repetitions, you can train the muscles of the entire body in a balanced manner and promote muscle hypertrophy.
If you are interested in setting the weight and repetitions for muscle hypertrophy with bench press, please refer to the following article.
How to set the load and number of repetitions for muscle hypertrophy training
We will explain in four steps how to set the appropriate load and number of repetitions for muscle hypertrophy training.
- Load and number of repetitions (RM method)
- Set Count
- interval
- Frequency of muscle training (split method)
Let's take a look at how to set up each one.
Setting method 1: Load and number of repetitions (RM method)
The RM method (Repetition Maximum method) is an effective way to set the load and number of repetitions for muscle training aimed at muscle hypertrophy. The RM method is based on how many times you can repeat a certain weight , and adjusts the load and number of repetitions according to your goals, as shown in the following table.
|
Load strength (%) |
Number of repetitions (RM) |
effect |
|
100 |
1 |
Strength training |
|
95 |
2 |
|
|
93 |
3 |
|
|
90 |
Four |
|
|
87 |
Five |
Muscle hypertrophy and strength gains (10-12RM max) |
|
85 |
6 |
|
|
80 |
8 |
|
|
77 |
9 |
|
|
75 |
10-12 |
|
|
70 |
12-15 |
|
|
67 |
15-18 |
Increased muscular endurance |
|
65 |
18-20 |
|
|
60 |
20-25 |
|
|
50 |
30+ |
For example, if you are aiming to increase your strength, you should use a heavy weight that you can do 1-4 times, and if you are aiming to increase muscle mass, you should use a medium weight that you can do 10-12 repetitions. The number of repetitions is the number of repetitions in one set. By using the RM method according to your goals and finding the optimal load and number of repetitions, you can efficiently achieve muscle mass increase.
Method 2: Number of sets
It is difficult to work your muscles with just one set of muscle training, not just for muscle hypertrophy, so it is effective to aim for three sets. Training with only one set will not be effective enough. By doing multiple sets, you can expect better results than with only one set of muscle training. Once you get used to it, you can increase the number of sets to four or five, or add another exercise.
Setting method 3: Interval
It is important to set an appropriate interval depending on the purpose of muscle training. For muscle training aimed at muscle hypertrophy, it is effective to set the interval (rest time between sets) to 1 to 3 minutes. Taking an appropriate rest increases the secretion of hormones that promote muscle hypertrophy, making it easier for muscles to grow. Conversely, if the rest is too long, the secretion of growth hormone decreases, reducing the effect.
If you are aiming to increase your muscle strength, taking a longer interval of 2 to 5 minutes will make it easier to handle a heavy weight in the next set. For training to improve muscle endurance, do the next set with a short interval of 30 seconds or less.
Setting method 4: Training frequency (split method)
The ideal frequency of muscle training is 2-3 times a week for the same body part. The muscle will be stronger than before if you allow 48-72 hours for the muscle to recover and repair after training. If you want to speed up the effects of muscle training, try using the "split method" to change the body part and increase the frequency of muscle training.
For example, if you train four times a week, you could train your upper body on Mondays and Thursdays, and your lower body on Tuesdays and Fridays. Since the split method involves fewer exercises per day than full-body training, it's important to take the following steps into consideration.
- Increase the number of sets
- Take your time and do it carefully
- Increase the number of variations for the same part
If you train every day, you will need to split your workouts into smaller groups. By using splits, you can train more frequently while still allowing each group of body parts time to recover.
Guidelines for load and number of repetitions for different purposes such as muscle hypertrophy
The appropriate load and number of repetitions will vary depending on the purpose of muscle training. There are three guidelines for load and number of repetitions depending on the purpose:
- Muscle hypertrophy
- Strength training
- Increase muscle endurance
We will explain each target in detail.
Goal 1: Muscle hypertrophy
According to the RM method, the appropriate load and number of repetitions for muscle hypertrophy is a weight that allows 5 to 18 repetitions. In particular, setting a weight that allows you to reach your limit in 10 to 12 repetitions is considered optimal for muscle hypertrophy. Aim for 3 to 5 sets, with 1 to 3 minutes between each set.
The ideal training frequency is 2-3 times a week, with 48-72 hours between each training session. If you want to train more frequently, splitting your training into different training sessions is an effective way to avoid overtraining and promote muscle growth.
In addition, if you do muscle hypertrophy training, you can expect to increase muscle strength as well, since muscle mass will increase. The way you set the weight and number of repetitions will differ depending on whether your main goal is hypertrophy or strength.
Goal 2: Increase muscle strength
When training to improve muscle strength, you need to use weights that allow you to exert your maximum strength. Typically, you choose a weight that you can lift 1-4 times, and then choose a weight that you can't lift by the 5th time.
Do 3-5 sets, with 2-5 minutes between each set. Taking a longer interval will allow you to use a heavier weight in the next set. The ideal training frequency is 2-3 times a week, with 48-72 hours between each set.
If you want to increase your muscle strength, it is important to focus on recovery with heavy weights and low repetitions, and to give each part of your body plenty of rest .
Guideline 3: Increase muscle endurance
In strength training to improve muscle endurance, you train for a long period of time using light weights that you can lift more than 15 times. This type of training is suitable for sports that require stamina or for those who want to build small, flexible muscles.
The number of sets should be at least 3, with an interval of 30 seconds or less between each set. Ideally, you should train 3 to 5 times a week.
If you are trying to lose weight, aim for 2-3 sets of 15-20 repetitions. This will help you avoid muscle hypertrophy and achieve a toned body.
Tips for strength training to increase muscle mass
To maximize your muscle growth, keep these three points in mind:
- Be aware of the muscles you are working
- Provides the nutrients needed for muscle growth
- Get the sleep you need to grow your muscles
We will explain each point.
Tip 1: Be aware of the muscles you are working
In order to effectively train your muscles, it is important to maintain the correct form and be aware of the muscles you are working . By being aware of the parts of the body that are being worked, you can accurately train specific muscles.
It is also important to breathe carefully during training. Breathing properly ensures that oxygen is supplied to the muscles, promoting efficient muscle development.
By focusing on your muscles, you can achieve more effective and safer muscle training than simply repeating movements.
Tip 2: Supply the nutrients you need to build muscle
Proper nutrition is essential to achieve muscle hypertrophy. Protein is the building block of muscle, so it is especially important to consume it properly. Using protein and amino acid supplements allows you to replenish your nutrients efficiently. Taking protein after training helps to quickly repair and grow muscles.
It is also important to take in a moderate amount of carbohydrates before training to prevent energy deficiency. Promote muscle hypertrophy by eating a balanced diet and taking supplements.
Tip 3: Get the sleep you need to grow your muscles
Adequate sleep is essential for muscle growth. Growth hormone is secreted during sleep, which promotes muscle repair and growth. Deep non-REM sleep is particularly important for repairing the body and recovering from fatigue.
Lack of sleep can hinder muscle growth and reduce the effectiveness of training, so be sure to maintain a regular lifestyle and get good quality sleep.
How to ensure the right load and number of repetitions for muscle hypertrophy
Here are three ways to ensure the appropriate load and repetitions for muscle hypertrophy:
- Go to a gym with machines
- Do low weight, high rep workouts at home
- Create an environment for heavy weight training at home
Let's take a look at each method.
Tip 1: Go to a gym with the right machines
By going to a gym equipped with machines, you can safely train with heavy weights. The weight of the machines at the gym is easy to understand, so even beginners can easily train with the appropriate load.
For example, heavy weight training such as bench press and squats can be safely done by using a power rack or Smith machine at the gym. However, since popular machines are not always available, it is necessary to plan your muscle training.
Method 2: Do low-weight, high-rep workouts at home
Heavy weight training is effective for muscle hypertrophy, but you may not have the equipment at home. If you have difficulty going to the gym and do not have any equipment at home, try low weight, high repetition training.
Even with low load, high repetitions can promote protein synthesis and lead to muscle hypertrophy. The menu can also include bodyweight training such as push-ups and squats. By maintaining proper form and load, you can effectively train your muscles at home.
Method 3: Set up a home gym for heavy lifting
If you want to do heavy weight training without worrying about time, we recommend setting up a home gym. If you have heavy weight training equipment such as barbells, dumbbells, and benches, you won't need to go to the gym.
Although there is an initial cost, in the long run, you won't need to pay gym membership fees, so it's cost-effective. You can also train at home, such as bench press, so you can aim for muscle hypertrophy without time constraints. Create your own training environment and continue effective muscle training with the appropriate load and number of repetitions.
The best equipment for muscle building training at home
Here are three pieces of equipment I recommend for building muscle at home:
- Adjustable Dumbbells
- Training bench
- Power rack or half rack
Let's take a closer look at each one.
Equipment 1: Adjustable dumbbells
Adjustable dumbbells are the perfect equipment for training at home. Unlike regular dumbbells, you can finely adjust the weight, expanding the range of your training. Even beginners can easily get started, and applying a certain amount of load can effectively train your muscles.
For example, if you choose one that can be adjusted from 10kg to 50kg, you can train your whole body. By using adjustable dumbbells, you can achieve gym-level training at home.
If you are interested in adjustable dumbbells, please refer to the following article. It introduces how to choose adjustable dumbbells and recommended dumbbell training.
Equipment 2: Workout bench
With a training bench, muscle training at home becomes even more effective. You can do exercises such as dumbbell presses and dumbbell flys, and you can train various muscles, especially the pectoral muscles.
In particular, adjustable benches, which allow you to adjust the angle, allow you to pinpoint the muscles of the upper and lower pectoral muscles by changing the incline and decline angles.
If you are interested in how to choose a training bench, please refer to the following article. It provides detailed information on recommended training benches carefully selected by professionals and the key points to consider when choosing one.
>> [Professional Selection] 12 Recommended Training Benches | Perfect for Serious Muscle Training
Apparatus #3: Power Rack or Half Rack
If you are looking for a full-fledged home gym, consider getting a power rack or half rack, depending on your space and budget. Power racks have supports to safely perform heavy weight training such as bench presses and squats, allowing you to do gym-level training at home.
Half racks are space-saving and easy to set up at home, but they are less stable than power racks. Choose the best equipment for your home based on the space you have and the type of training you want to do.
If you are interested in how to use a power rack, please refer to the following article. It also explains the difference between a power rack and a half rack.
If you want to know what equipment you should have for your home gym, please refer to the following article. It explains in detail how to get the recommended equipment.
>> [Professional Selection] 18 Recommended Home Gym Equipment | How to Get Them in 3 Steps
Improve your training effectiveness by practicing the optimal load and number of repetitions for muscle hypertrophy
In muscle hypertrophy training, it is important to set the appropriate load and number of repetitions and continue the training. In this article, we will explain in detail the appropriate weight and number of repetitions for muscle hypertrophy, as well as the points to increase the effectiveness.
Heavy weight training is effective for muscle hypertrophy, but you need equipment that can handle heavy weights. If it is difficult to go to a gym with all the equipment, you can also create an environment where you can train at home whenever you want by purchasing effective equipment . Understand how to do muscle training that is suitable for muscle hypertrophy and aim to build your ideal body.
For those who want to do heavy weight training at home, the Uchino Gym website introduces various equipment. If you are interested, please refer to the following link.
