EP#26: The BEST Rep Range For Building Muscle

In this podcast, I share the BEST rep range that you NEED to be doing in order to maximize your results in the gym.

Whether you want to build muscle, lose body fat, or just improve your health, you NEED to be sure to include this rep range in your training!💪🏼

Also, while you’re here, I made a free guide on the 6 ways to maximize muscle gain just for you! 

👇🏼Download the FREE guide here👇🏼
https://betaughtnottold.com/6-Ways-To-Maximize-Muscle-Gain

In This Podcast I Cover:
00:00 - The Answer…
02:18 - My gift to you❤️
02:32 - The rep ranges you NEED to do
06:51 - Summary + Thank You

🛑👉🏼SUBSCRIBE FOR MORE👈🏼 🛑

P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me: 
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Hope you found this helpful!

Much love,
Coach Tyler🤍

Episode Transcript

Speaker 1 (00:00):
The one question I probably get asked more than
anything else, the one questionwe've all probably asked at some
point in time what is the bestrep range for building muscle?
If you're on any sort ofjourney whether it's weight loss
, muscle gain, building, shaping, sculpting your body, building,

(00:26):
shaping, sculpting your bodyyou probably want to know this
that the most important reprange for building muscle is the
one you're not doing.
The rep range that you'recurrently not doing is the one
that is best for you.
I know that might sound crazy,but the reality is is that all

(00:47):
rep ranges build muscle, and theone that's going to build the
most muscle is the one that'smost novel to you.
The one that sends the newestand most unique and different
signal to your body is going tobe the one that sends the
loudest muscle building signalpossible.
Now, before you just move onfrom this video and think that

(01:11):
you just have the answer or thatyou're frustrated with this
answer, let me explain to youwhy that is.
Let me explain to you how toactually see the best muscle
building results possible andmake it so you are maximizing
muscle every step of the way.
You have to realize at thispoint there is some complexity

(01:32):
involved with the best rep range.
If you are always doing 10 to12 reps on every exercise,
thinking that you're maximizingmuscle gain, just like all the
bodybuilders, well, if you'redoing that over and over and
over again, expecting adifferent outcome, you're going
to drive yourself insane becauseyou're going to plateau.
What you don't want is to hit aplateau on your journey.

(01:55):
The last thing you want to dois put in months, if not years,
of work just to go nowhere.
It's extremely frustrating.
Sure, you might build somemuscle, but if you want to
maximize your results, if youwant to see the best muscle
building possible, you have tophase your training.
You have to do it in a way, ina structured way, that is going
to promote muscle gain everystep of your journey.

(02:17):
And, by the way, if you haven'talready, I have my guide for
the six ways to maximize musclegain in the description below.
Go ahead and download that.
It's completely free.
It's my gift to you for takingthe time to watch this video.
To wrap things up, the lastthing I want to cover is the
three major rep ranges, how wecycle through them, how often we

(02:38):
cycle through them and what themajor benefits and sometimes
the detriments of each rep rangecan be, especially if you stay
in that rep range for too long.
So typically we find that theaverage person tends to plateau
anywhere from three to six weeksand we've found that nice sweet
spot to be around four weeks ofsticking to the same rep range.

(03:00):
And, by the way, if you haven'talready, I did a video in the
past where I talked about themost ideal workout program
structure that is going tomaximize muscle gain, which is
full body workouts three days aweek.
If you want to learn more aboutwhy that is and how it actually
helps you maximize yourrecovery, go ahead.
Find there's a link somewherearound here I'm going to put,

(03:21):
and also in the descriptionwhere I talk about this in depth
.
Now, moving forward, like Imentioned, I want to talk about
these three rep ranges and howwe cycle through them.
So the first rep range isstrength, the second one is
hypertrophy and the third one ismuscle endurance.
So, like I said, we stick ineach rep range for about four

(03:42):
weeks and then we cycle throughthem up and down.
So what I mean by that is wepyramid.
So we go strength for fourweeks, hypertrophy for.
So we go strength for fourweeks, hypertrophy for four
weeks, muscle endurance for fourweeks, and then we pyramid our
way back down, going fromendurance to hypertrophy,
hypertrophy to strength, andthen we pyramid our way back up.
What this does is itconsistently allows our body to

(04:03):
have a novel stimulus so we cancontinue to send a new signal,
so we can continue to buildmuscle.
So strength is typicallydefined as one to six reps.
Now I love this rep range as astarting rep range for all of
our clients, because typicallymen and women are not in this
rep range.

(04:23):
Why?
Most often people get hurt inthis rep range?
Because they live with theiregos and they don't know how to
use proper form and technique.
But thankfully we have builtout our own app where we give
our clients their custom workoutprogram and actually show them
videos of me demonstrating theexercise, showing them how to do
proper technique and form.

(04:43):
Not only that, they send usform videos so we can make sure
that they're not going to gethurt at the gym.
But the reason I'm telling youthis is because if you are using
the right form, if you areusing the proper technique and
speed with this style oftraining, you're going to see
amazing progress and strengthgains which are going to result
in muscle gain.

(05:09):
Second rep range, which is that8-12 rep range, which is
hypertrophy, which is also knownas muscle building.
This rep range is best forbuilding muscle, as it's defined
.
However it it could be theworst range to build muscle if
you're in it for too long.
This is what we find with a lotof our male clients.
They come to us and like, oh,I've been doing 8 to 12 reps for
the last two years.
Like, no wonder you're notgrowing, bro, you've been doing
the same thing over and overagain, right?

(05:31):
So what we want to do is wewant to cycle through these rep
ranges.
So that 8 to 12 rep range, likeI said, it's great for building
muscle.
It's also great for buildingthat mind, muscle connection,
working on that tempo, the rangeof motion, the technique that
you're using inside the gym, andit's going to be great for
helping you build muscle, whichis why you're watching this
video.
And, last but not least, one ofmy least favorite rep ranges,

(05:54):
which is the 15 to 20.
Now, I say it's my leastfavorite because I really don't
enjoy cardiovascular training,but that's exactly why I make
myself do it.
It's because, typically, therep range that you hate the most
, the one that you resist andwant to avoid, is typically the
one that is best for you,typically the one that is going

(06:16):
to give you the best result.
So, if one of these rep rangessticks out to you and you're
like I really don't want to dothat, it's probably a sign that
you absolutely should do that.
And, as I mentioned before,we're going to go.
Phase one is strength, phase twois going to be hypertrophy,
phase three, muscle endurance.
Phase four, back down tohypertrophy, and so on and so

(06:37):
forth.
So you pyramid up and youpyramid back down with the reps.
What this is going to allow youto do is continue to see
progress, continue to buildmuscle and continue to move
forward on your journey withouthitting that dreaded plateau.
So, to sum things up, rememberevery rep range builds muscle.
Every rep range will buildmuscle, and the one that is

(07:01):
going to maximize, the one thatis going to maximize, the one
that is going to build the mostamount of muscle, is the one
you're currently not doing.
So look at your workout programyou're following and if you've
been doing the same rep range,change to the opposite end or
change to the one you haven'tdone in a long time and more
than likely I can almostguarantee that you will begin

(07:22):
building muscle like neverbefore.
I hope you found value in thisvideo.
I hope you have a ton of littletakeaways that you can insert
into your own workouts so youcan see even better results.
And, like I mentioned before,if you haven't already, go
download my free guide.
I go in-depth on a lot of thesetopics and if you want to
maximize muscle gain, I highly,highly, highly recommend you go

(07:44):
and grab that.
And thank you again for tuninginto today's video.
I'm so excited to continuebringing you more.
I'll catch you on the next one,peace.