If optimal rep range is 8-12 for hypertrophy, why does my aesthetics focused program has 5 reps for some workouts?

Asked by: Sarah Navarro

Is 8 or 12 reps better for hypertrophy?

The researchers concluded that heavy loads are best for maximal strength goals, while moderate loads of 8-12 reps are best suited for hypertrophy goals when performing the same number of sets.

How many reps should you do for aesthetics?

Aesthetic Variable #1: Volume



The ideal volume range for hypertrophy is 3-4 sets of 6-12 reps. It’s a good idea to sprinkle in some lighter, higher rep sets and heavier, lower rep sets but the majority of your sets should fall within the 6-12 rep range.

Why is 8/12 reps best for hypertrophy?

It turns out that 8-12 reps is actually good advice. It sits in the Goldilocks Zone of reps and loading, it’s time efficient in that it can maximize the number of tough reps per set, it’s energy efficient in that it doesn’t require too many reps to stimulate hypertrophy, or involve loads that are unnecessarily heavy.

Is 12 reps too much for hypertrophy?

Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max).

Does 8/12 reps build strength?

While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.

Is 5 sets of 12 reps good?

Reps in the 1-5 range build super dense muscle and strength. Reps in the 6-12 range build equal amounts of muscular power, strength, and size. Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.

Is hypertrophy better for aesthetics?

Training for aesthetics means maximizing hypertrophy and minimizing fat gain. It doesn’t nullify strength and endurance per se, but it does call for markedly different programming. Strength workouts favor heavy weights, low-rep sets, and long rest periods— and endurance favors just the opposite.

Should you train for strength or aesthetics?

Training for strength and training for aesthetics is purely a personal choice. It all depends on your goal. However, there shouldn’t be any difference in the two according to logical reasoning.

What does aesthetic workout mean?

Aesthetics is a form of bodybuilding that focuses on creating balanced, pleasing proportions. Look at some of the most famous aesthetic bodybuilders, like Frank Zane or Bob Paris. It can be said that they take the “bodybuilding as art” concept more seriously than the “mass monsters”.

How do you build an aesthetic muscle?

Bending only at the elbow you're working just one muscle the tricep. And for biceps again cable curls is a great isolation exercise really focusing maximum effort on a single muscle. Most compound

What split is best for aesthetics?

The Best Aesthetic Workout Plan



Most fitness professionals will agree that an exercise routine revolving around an upper, lower body split is the best way to symmetrically shred your body while also building up your strength.