What is the best rep range to use for muscle building? Well, what I am about to say might surprise you: There is no magical rep range. There are reasonable ranges, but at the end of the day as long as you aren't trying to turn weight training into an aerobic activity, most rep ranges between 5 and 12 (even up to 20) will assist you with muscle building if they are used wisely.

One thing you learn working with top level bodybuilders and powerlifters on a daily basis is the reality that no two athletes train alike. Some train with lower rep schemes, some train with a variety of rep ranges, and a few even train with very high reps. Chet Yorton, who defeated Arnold Schwarzenegger at the 1966 NABBA Mr. Universe, is known for using a system of training that focused on 22 rep sets. On the other hand, Arnold relied heavily on Reg Park style 5x5 workouts as a younger bodybuilder.

So here we have the paradigm that baffles most trainees...Chet Yorton used 22 rep sets, Arnold Schwarzenegger used 5 rep sets, and both were monsters! What gives? Does everything work? Well, sort of. The question is actually more complicated than just sets and reps, and boils down to the concept of training volume.

Training Volume: More Important Than Reps and Sets

What in the world is training volume, and why should you care? Let's take a closer look.

Training Volume (V) = Sets (S) x Reps (R) x Weight (W)

...or simplified: V = S x R x W

Instead of considering the sets and rep ranges of a workout, you should really be focusing on daily training volume. Training volume is a better tool when trying to gage the demands of an individual training approach or workout. Obviously, volume can't measure the impact of training techniques such as training to failure, but it still provides an amazing insight into just how hard you are working out.

Let's compare a couple of popular training approaches:

3 sets x 8-10 reps.

5 sets x 5 reps.

Do a Google search and you will find many arguments as to which of these training protocols is superior. Those who support the 3 x 8-10 approach will claim that the 5 x 5 is inferior because "low reps don't build muscle", or because 5 reps sets don't have enough "time under tension" (or the amount of time spent under the bar for any given set). On the other hand, 5 x 5 advocates might claim that the first few reps of an 8-10 rep set are "fluff", and do very little to stimulate growth because they feel relatively light.

So which camp is right? Neither. Both approaches are valid, and virtually equal when one looks at the overall training volume used during both workouts. Let me explain.

Most individuals will be able to use 90% of the weight they can move on 5 reps sets for their 8 rep sets. This is a generalization, of course, but a solid one for the sake of comparison. So for the above 2 approaches, we arrive at the following training volumes:

3 sets x 8-10 reps x 200 pounds (rounded down a hair for practical reasons, and using a 9 rep average). This yields a total workout volume of 5,400 pounds .

(rounded down a hair for practical reasons, and using a 9 rep average). This yields a total workout volume of . 5 sets x 5 reps x 225 pounds. This yields a total workout volume of 5,625 pounds .

Now obviously this is a dumbed down version of this comparison. There are other possible variables that could change these scenarios. But with that said, if you look at overall training volumes for these approaches you notice that the weight moved (volume) is almost identical.

In addition, if you were to perform 2 sets x 20 reps with 135 pounds, which seems like a reasonable amount of weight given the above numbers, your training volume would be 5,400 total pounds . One could argue that a 20 rep set is not very taxing during the first few reps, but anyone that has ever performed a 20 rep set of squats knows just how impossibly tough the last few reps are. Obviously 20 rep sets are not recommended for most sets, but they can be effective tool.

Starting to see a bigger picture here? Regardless of the rep ranges used, the body is being taxed with virtually the same "time under tension" and load. While this is not a perfect system for analyzing workouts, it is far more advanced than simply focusing on sets and reps.

Structuring A Workout Based On Training Volume

In my article on training splits I outlined a reasonable amount of sets to perform on a weekly basis per bodypart. Here is a recap:

9 to 15 weekly sets - Large Muscle Groups . These groups include chest, back, shoulders