How Many Reps to Build Muscle (COMMON MISTAKE)

When it comes to working out and building muscle, I need you to stop counting reps. In this video, I am going to explain why counting the number of reps you are doing, as well as your rep range goals, is counterintuitive to the gains that you are seeking. There is something that you should be doing instead that will help you to get the most out of every workout that you do.

By targeting a specific number of reps, you are setting yourself up for subpar results and lower quality repetitions. So, instead of thinking how many reps you are going to do to build muscle, I want you to think about generalities; in general I can pick up a weight that is heavy enough to fall in the 1-7 rep range. The next rep range requires a moderate weight that falls within 8-14. A lighter weight would have me looking for 15-30 repetitions. The last number of reps, above 30 reps, requires a super light weight.

Every single one of these ranges will build muscle. In the lowest rep range, the benefit that I get is that there is extremely high tension which means that I do not have to go to absolute failure. I can increase muscle growth thanks to that tension. As your rep range increases, failure is even more important as tension starts to go down.

Failure is defined as not being able to perform a rep of an exercise in good form. That means, if you were performing a curl; you are not doing what looks like a good morning in order to swing the weight up.

In terms of getting to a specific rep number, our body often self-corrects. If we achieve a difficult rep lower than the number goal, then we start to shortchange or cheat our next reps until we reach that last number. By doing this, you are leaving gains on the table. Instead of performing effective receptions throughout the entirety of the set, you are limiting the number of them that you are doing.

If I chose a weight that causes me to fail absolutely in the rep range that I am looking for, we know that the overload for growth is going to occur in the last 3 or so reps. However, when it comes to effective reps in these ranges, it doesn’t mean that the early reps can’t be effective too. In fact, these can be extremely effective if you a performing each rep with good intention to create a more solid mind-muscle-connection. By establishing a better mind-muscle-connection, you can better perform the later reps for overload. When you are trying to get better at performing an exercise, that connection between the brain and the muscle in order to better feel the muscles that you are working.

Not only that, but you will have a better feeling of what failure is and be able to utilize those last few reps to create the overload necessary for muscle growth. So, don’t think that the early reps are just throw away reps - use them to get better at the exercise so that you can better perform each repetition, especially as you get closer and closer to failure. This will make those last, effective reps, even more effective.

Again, it is extremely important to think about these rep ranges as generalities. Instead of focusing on a specific number, a mindset that will leave you with subpar results, you want to focus on the intention of each rep. When I head into my workouts, I don’t look for the reps that I am doing; I am looking to reach a range based on the weight I am choosing and taking it to failure.

I mentioned earlier that you can still build muscle in the rep range above 30 repetitions. With such light weight, the tension is extremely low as well. In this case, you need to incur a large amount of volume. With low intensity, volume is important to build muscle.

It doesn’t matter what rep range you choose to work towards, you can still build muscle. The important aspect of each one, however, is to make sure that you are putting in a high level of effort into each repetition. I’ve always said to stop counting reps, but make the reps count. With high intention comes the most muscle gains as you create a greater mind-muscle-connection with your earlier reps and a tension overload in the later reps of the range you are working within.

For a science-backed workout program that explains how to make each repetition effective to build ripped athletic muscle, make sure to head to the ATHLEAN-X website using the link below and find the program that is best suited to match your training goals.

For more videos on how to build muscle most effectively, be sure to subscribe to our channel here on YouTube via the link below and remember to turn on your notifications so that you never miss a video when it’s published.

[rickmiron]

"We're not counting reps; we're making each rep count."
- Jeff Cavaliere, 2022

[tylerchute]

This guy consistently puts out amazing FREE content. It’s unreal how much you can learn from his channel. Keep up the amazing work Jeff! 🙌

[raj-plsv]

Plz make a detailed video on BULKING 😥

[godofmtal]

I think rep ranges for most people whether they realize it or not is about consistency. It's a unit of measurement to know how hard you're working and what kind of progress you get. If you curl 50lbs and can barely make 10 reps then after a few weeks you break 11 or even 12 reps, you know you made progress.

[socialistprofessor]

I've been focusing on the targeted muscles until I can no longer flex them without recruiting others and it has worked wonders. Thank you, Jeff!

[kimdecker]

I love videos like this--a wee taste of exercise-physio class. Jeff's not just dumping a training program on us; he's giving us the "why" behind it. Ya leave having learned something! Thank you, Coach!

[danielmulero]

I have been training with bands for the last five months. I guess that they could be considered "light resistance" compared to weights. I can tell that my gains, especially postural nature, have been amazing. I have been gaining control over a lot of movement patterns through "lighter resistance". Thank you Jeff.

[thatguywesmaranan]

that's why i count my reps... because my asian parents hate failure...

[nanomess]

“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” - Muhammad Ali

[K.V.P]

Recently decided to get my life together. Started taking training seriously at the age of 41. Training in my garage solo, so glad I stumbled across your channel! Liked and subbed to like having my own personal coach, thank you for this free info, I'll check back in in the summer let you know how it's going 😀 😊

[jontc]

Yup
I've adopted the go for moderate weight and go to near failure on every set and not worrying about where I end up. Usually I'm getting between 10 and 15.i find this is keeping me away from injury and too much fatigue as well. Cheers Jeff.

[athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[GuidoPerdomo]

this is the kind of deep knowledge I didn't get in the university. For free on youtube. Thank you very much for doing this.

[hadenhunt]

Can we just appreciate the fact that Jeff provides us with top notch fitness knowledge for free. Thank you for everything and keep up the great work!

[johnkillingbeck]

I’m a trainer and been counting reps for over 40 years. I’ve tried not counting reps, especially during my workouts but now it’s automatic. If I look at someone else in the gym, I automatically count his reps without even realizing I’m doing it at first. I will continue trying but I’m not sure how successful I’ll be. It’s crazy I know. 😂

[kris]

I never count reps. Instead I focus on perfectly executing the exercise. Mind to muscle connection, and feeling the contraction, going to failiure and beyond on every set. Anywhere from 5 to 25 reps. And my gains have been incredible

[jimjim]

These are GREAT tutorials - thank you. Just had double Inguinal surgery so have to take some time off (about 6 weeks)… excited to ease my way back into the gym and your program!!

[todayandtomorrow]

I did Jeff's 100 rest/pause workout a few days ago for chest and back, then one of his arm wokrouts. Man, I have not been this sore in a looong time. I have been lifting for forty years and that was one of the best days I have ever had. It is sort of a Dorian Yates HIT spinoff, which always worked, at least for me. Thanks, Jeff. I was done with weights and kettlebells in forty mins. Jeff has very good advice, and the good thing is you can just take bits and pieces and make it your own. That 100 rest/pause means you are done with, say, bench, in two minutes. Then you can just do another chest exercise if you want, or not. Pretty awesome way to change things up and get motivated.

[berniekerns]

Thank you so much Jeff! As I've gotten older ( now 65) I quit trying to lift super heavy (for me) weights... I kept getting hurt. I went to a very basic workout...just 10 exercises in the 10ish rep range...if I can do more I do...I I cant...I just do what I can do. Amazingly this has worked better than anything else I have done the past 40 years. This doesn't seem possible especially at my age... only workout 3 days a week...but do a 10 minute intensity warmup 5 days a week and walk 2.5 miles on my non workout days.
Thank YOU for all your great information and guidance

[J.D.Mc.]

Jeff your videos have changed my life!
I'm down 90+lbs, My strength is always increasing, and i constantly see and feel progress being made. My appreciation for what you do is beyond words for me. What you do truly makes a difference. Thank you so very much. Please keep up the highly knowledgeable videos and I'll keep learning and making progress. Many blessings to you and yours good sir.