carlosfromspain
:
The main meta analysis (Schoenfeld et al) on the subject says anything from 5 to 30 reps will grow the same amount of muscle (hypertrophy) BUT there is a ton of caveats.
For example, here are a few:
As you get closer to the higher end of the rep range the harder it is to get closer to failure because of the pain and burning do this may affect results.
Some exercises may better results with lower reps and other with higher reos, squats vs deltoid lat raises for example.
Some people respond better to lower rep ranges others to higher reo ranges.
There is some research that points to changing the rep ranges high vs low within the week can lead to better results than always using sane rep range (Daily Undulating Periodization).
While high vs low rep ranges may grow the same amount of muscle "in general", lower rep ranges give better strenth gains and higher rep ranges give better muscle conditioning.
So no, 12 rep sets are not killing your gains. 8 to 15 rep sets are pretty much the standard that adapts to most scenarios.
rdean5
:
You know your body better than any stranger. If you’re making gains in exercise weight or body appearance, then you are obviously doing something correct. Always look for help but never second guess yourself, it is your health.
6 comments
For example, here are a few:
As you get closer to the higher end of the rep range the harder it is to get closer to failure because of the pain and burning do this may affect results.
Some exercises may better results with lower reps and other with higher reos, squats vs deltoid lat raises for example.
Some people respond better to lower rep ranges others to higher reo ranges.
There is some research that points to changing the rep ranges high vs low within the week can lead to better results than always using sane rep range (Daily Undulating Periodization).
While high vs low rep ranges may grow the same amount of muscle "in general", lower rep ranges give better strenth gains and higher rep ranges give better muscle conditioning.
So no, 12 rep sets are not killing your gains. 8 to 15 rep sets are pretty much the standard that adapts to most scenarios.