How Many Reps Should You Do To Build Muscle?

[PUSSY100ish]

He hasn't got a fucking clue. He's just throwing everything into it. Stop wasting our time and do something more useful instaed of something that we already know you idiot

[leemhayward]

@PUSSY100ish

Gotta love the brilliant comments that come from anonymous YouTubers who don't even have a single video posted... You go get'em tiger LOL

[mickey6192]

leemhayward you said to me its ok to stop just be for failure with like 1 or to reps left. im going to try it and be for i do will i still feel sore a couple of days later training that way like i always do?

[leemhayward]

@mickey6192

You may still get sore, but the thing about soreness is that the better shape you get in, the less muscle soreness you'll experience. I've got a full video talking about soreness called:

"Do You Have To Get SORE To Build Muscle?"

[mickey6192]

@leemhayward thank you lee very helpful as always thanks

[sgt7]

my general rule is to mainly stay between 6-15 reps. roughly 8 sets per muscle - general rule.

[timbrandon94]

Hey Lee, I did 3 sets of 10 reps for each exercise. Do you think its enough to build muscles?

[leemhayward]

@timbrandon94

That's a good beginner guideline. But as you get more advanced you should follow the rep suggestions that I cover here in this video.

[MrLmfao1989]

Well explained. Thanks.

[MrRamboman123]

12 hours

mother of god...

[chrishurt95]

and thats why i subscribed

[GuiltyxSniper]

Hench guy sitting at a computer? O.o

Just doesn't seem right ;)

[Abdelice]

Lee please what about how many sets for mass building

thanks in advance

[leemhayward]

@Abdelice

I like to do at least 3 working sets for each exercise. So start off with 1 or 2 lighter warm up sets. Then do 3 heavier sets.

[jsufi1]

This is a very good video, thanks a lot bro. I actually wrote all of those exercises and reps down. I've been going gym for about 4.5 months now and I know how to do most exercises with good, proper form however I still consider myself to be a beginner. So yeah, sometimes I have to experiment with the no. of reps in each exercise and of course, everyone's different, e.g. I like to do 6-10 for nearly all my exercises, sometimes, do heavy weights and less reps and vice versa in one exercise Thanks

[mcb2597]

Heavy weights and High reps

[SnapCity1]

as long as the principle of progressive overload is applied, the muscle will grow.

[Strengthnerd5]

Ive always looked at it this way bigger compound lifts (bench squat etc.) work better in the 1-6 rep range while isolation works well in the 8-12 rep range

[baxster80]

People's Eyebrow

[Fifa11UTModz]

EVERYONE!

There two differnt things! LIKE AND COMMET AND SEE WHAT YOU THINK 1 :4 sets with declining reps

1st - 12 reps

2nd - 10 reps

3rd - 8 reps

4th - 4-6 or failure.

AND:

5-8 reps (for musle build)

10-12 reps(for streght)

[Wenzan3pm]

i used the principle of using heavier wights for a really thin guy i know who've had his momentum going. we shoot for a little heavier and lesser reps to avoid too much sweating - done properly and spotted... is that wrong?

[delcshimo]

I would always think less than 6 reps is more strength/power and 6-12 is more for bodybuilding but thats just me

[leemhayward]

@delcshimo

You are right, but again certain exercises work better in different rep ranges. This video is meant as a general guideline to how to select your rep ranges. But there are exceptions.

[ResurrectedJimi]

Lee, with all due respect, you're mistaken. 6-8 reps seem to be best. Anything lower than 6 reps like Joe Weider has written builds power. You may want to temporarily experiment & add power doing lower than 6 reps, but always lower than 6 reps won't add muscle definition & muscle mass. True lower than 6 will build tissue connectivity & allow u to lift heavier weights, but doing less than 6 reps consistently is just going to lead ultimately to injury & joint damage. What are your thoughts?

[leemhayward]

@ResurrectedJimi

It depends on what you are training for. Just ask a powerlifter, an Olympic lifter, or a strongman competitor if they every lift less then 6 reps per set... This video is meant as a general guideline to how to select your rep ranges based on the exercise you are doing. But there are exceptions depending on the individual and what they are training for.

[MikeBruceSullivan]

Lee. Thx for guiding me to this vid. Im getting more interested in buying your e-book. People do best to find someone just like themselves in order to avoid wasted time on trial & error. I'm a small (light)-boned ectomorph/hard-gainer. It seems that even though you may have been a hardgainer, also, you're different than light boned ectomorphs. You seem heavier boned. I'm wondering if I should buy Frank Zane's or Flex Wheeler's (the 2 best ectomorphs training books). Can you shed light on this?

[leemhayward]

@MikeBruceSullivan

Even though people may have different body types, etc. the basic principles of building muscle and losing fat are very similar. For example, everyone needs to train with emphasis on progressive overload, everyone needs to follow a proper muscle building nutrition program, everyone needs to cycle their programs to prevent plateaus. All of these things are covered in the 21-Day Fast Mass Building Program.

[graven101]

wow, never knew. Great video from an experienced bodybuilder. Definitely buying the ebook after this!

[ChompChompNomNom]

Were you sponsored by Apple? :D

[leemhayward]

@ChompChompNomNom

Unfortunately no, I had to buy my own computer...

[AdR1aN43]

@leemhayward i thought dumbell rows r a compound movement not a isoloation movement?

[leemhayward]

@AdR1aN43

Technically they are a "compound move" as you are working more than one joint. But from a practical point of view it's more of an isolation move than the bigger exercises like deadlifts or barbell rows. With 1 arm rows you can be strict and isolate each side of the back better. That's why I classify them as an isolation move here.

[AdR1aN43]

@leemhayward ok so what u think of this. il do deadlifts squats n bench 5x5 n follow each workout with higher volume . heres an example of a chest day;

bench 5x5

incline db 3x8to12

flatdb same rep range

decline db

flys

please reply with ur thoughts man :D

[leemhayward]

@AdR1aN43

You don't need so many bench press variations. Just pick one or two pressing moves at most.

[zdo5p]

@AdR1aN43 There's no need to train with flat bench and flat dumbell do one or the other otherwise you will have nothing to switch to when you plateau and need to vary your excersises.

[SNaRF66666666]

nice man arnolds workout for the most part stayed around 6-10 per set

[swoleneck]

3:09 bicep curls are definitely not a compound excercise

[iceymanjack]

great info to know

[hydra]

Lee Is a BEAST!!

[grnbbllntrck]

dumbell row is an isolation exersize?

[flakitoo55]

hi lee ihave a private question to ask. if u dont mind can send me a messege here to my inbox? would greatly appreciate it.

[lordvoldemort578]

Stype counting reps Ill know I did enough when My arms don't work the next day.

[modmxz500]

hello lee just wanted to as a question , i'm 19 i'm 203 lbs and 5.9' i've started working out hardcore at the gym about 6 months ago i started out around 185 or so , been on a few stacks and got lots of strength gains just not alot to show body wise , yes i did get broader across the shoulders and bigger arms and stuff i'm trying to gain mass what reps and sets i should do , i'm doing reps of 8 and 3 sets

[lewisbyrnand]

hi lee.

i was just wondering.....if muscles respond better useing different rep ranges for different exercise cartagories, are piramid workouts any good? at the moment im using a piramid set workout for my bench press ranging from:

2 sets 12 reps medium weight

2 sets 8 reps heavy weight, and

1 set 3 reps at very heavy weight

would it be better to sack it off and work with 5 sets of 5?

and why do people superset?

many thanks.

lewis.

[leemhayward]

@lewisbyrnand

These are general guidelines. But you can play around and use different set and rep patterns (i.e. pyramids, super sets, etc.) if you like. As you get more advanced and try different programs you'll find out set and rep patterns work best for your body.

[misswillingtolearn]

Is t7he information in t7his video valid for girls too or only  for guys ?

[leemhayward]

@misswillingtolearn

Both men and woman have the same major muscle groups, and those muscle groups need to be trained with the same exercises. So yes this applies just as much to woman as it does to men.

[misswillingtolearn]

@leemhayward T7hanks for answering my question ! Your c7hannel is awesome !

[BadManZify]

Hey, Lee...i'd just like to confirm with you, when i work out to build mass, should i include all 3 methods of exercises in my workouts?

[leemhayward]

@BadManZify

Yes, you should use all the rep ranges based on the exercises you are doing.

[vincent7125]

fixed reps fixed weight are all rubbish.The answer is do until you cannot do. You will bring the same result as you bend press 30lbs for 50 reps or bend press 300lbs for 3 reps. If you bend press 150lbs for 5 reps which you still can carry on and you stop than you are wasting your time, you will not bring any result at all. The answer is do untill you cannot do it whatever it is heavy or light weight.

[johnnykaos313]

thanx lee for all the good info

[AlfredoFatale]

Great vid, mate. VERY informative. You hit the nail on the head. Cheers

[t66wood]

Lee, you said in a blog of yours that someone wanting to develop their chest more should try x100 pushups in the morning and night. Can the same be said for doing pull ups and other body weight exercises?

[MrStocktonian]

this question is for anyone who can answer it i have been eating 6 small meals a day at around 500 calories each but usually under and i feel more bloated than anything i did feel stronger doing chest yesterday but is the bloat worth it should i do more cardio or cut calories or am i just doing something wrong thanks

[Bazzer239]

Interesting to know this just to keep me on track. I never really knew abs were in the higher range, though I like to hit them with an initial heavy 6 reps and drop it a weight and go for 10 more to try to get the best of both worlds

[DrIronPump]

2:26 leo costas jr and platz. how funny, i work for leo at his tulare cali gym

[wgn9777]

wht do you think of oxeyelite

[cieneguitas1]

Ronnie from jersey shore!!! thumbs up! :)

[wgn9777]

@cieneguitas1 hes a bigger version of steevo

[AshtonMontgomery]

hey lee i know you take creatine? how do u keep cut without the water weight? i just started takin it tis week and have gained water weight and i hate it! any tips? thanks bro!

[leemhayward]

@AshtonMontgomery

As your body gets used to creatine any bloat will subside. I only worry about water retention before a competition anyway. During the rest of the time extra water will keep your muscles fuller and stronger.

[jacobscott711]

hey man ive just been watchin your videos on here .. an applying them to my workout an i can say it has deffanitly helped out an i really get a better workout thanks man

[tx1117]

soooo helpful!

[harrybrignall]

hows your bicep injury going?

great video to btw

[webafile]

any one else turn on the 1911 music and watched this video ?

[ryukurai666]

muy interesante =O

[ILOVEBIGBOOTY08]

Im 5'10 228 Lbs 22.4% Bf what should be my calorie intake

[giorgios95]

WHY DO YOU HAVE PICTURES OF ALL ROID MONKEYS IN HERE?!?!?

[iigulk92ii]

@giorgios95 to show the effects of doing workouts dumb arse

[cpseasider]

Lee can I buy your stuff here in the UK or what? What are the chances you can get it on Amazon or Play.com etc?

[leemhayward]

@cpseasider

Most of the programs I offer on my website are digital downloadable programs, so they are available worldwide with instant access.

[dagizz1982]

This video was SO AWESOME! :D really made me re-think my 5x5 workout routine =) thx! keep up the good work Lee!

[Senchy85]

Good Job Lee!!! Question for you: lets say I just finished my chest or shoulders or biceps or any exercise last night how many days OFF do i take to train the same exercise again? Just to make sure I dont overtain it? I work out 4 days a week... 2 days ON 1 Off 2 days ON and 2 days off...

Thanks buddy!! Keep posting those videos at least 1 video a week!

[teliosteroide]

@Senchy85 he is not you'r BUDDY FRIEND

[BT10209]

@teliosteroide he's not your FRIEND GUY

[leemhayward]

@teliosteroide

Well I accepted his friend request on YouTube so that has to count for something doesn't it :-)

[Senchy85]

@leemhayward Yes sir! The best Youtuber out there :):)

[Senchy85]

@teliosteroide Go take some Steroids buddy... Okay Buddy :)

[Lookagainz]

@teliosteroide SOUTH Park <3

[wccrispy]

@teliosteroide He's not your friend, pal!

[leemhayward]

@Senchy85

The general guideline is it takes 3 days for full muscle recovery. But this will vary depending on the actual training volume. Obviously a bigger higher volume workout will take more recovery time than a short quick workout. So it's something that you'll have to experiment with to see what works best for you.

[yoluigi]

the best is to build fondation which is squats deadlift bench and chin ups

[mcds87]

What i do is lift lite weights with high reps at 1st to get the blood flow in to the muscles when i start to break some what of a sweat i go heavy with low reps but i always make sure its in perfect form. How does this sound?

Chris.

[kid319009]

Lee, I read your email saying push ups are the best chest exercise, could you make a video showing form? I currently can rep out 50 pushups first time around, then i can do 35-40 for 3-4 sets after that and my chest still isnt putting on mass or adding that much strength, should i just keep on working or is there a certain form i should use?

[leemhayward]

@kid319009

Do a youtube search for "Lee Hayward Push Up Challange" and you'll see a video of myself and my friend Andy repping out push ups to see who can do the most :-)

[freddy692000]

I already knew this stuff but thanks for confirming it!!!

[ShadowtrollY]

Macs are for real men, as you can see here ;)

[leemhayward]

@ShadowtrollY

LOL I just made the switch a couple months ago but I really like it :-)

[GodzillaDino]

Is this a scam? You can't build more than 2lbs of muscle a week

[freddy692000]

@GodzillaDino If u are an advanced or an intermediate bodybuilder probably wont do what it says.If u are an amateur it will probably work!!!

[GodzillaDino]

@freddy692000

But this workout is for Intermediate - advanced bodybuilders

[leemhayward]

@freddy692000

Well what you consider intermediate and advanced will vary depending on who you are talking to. But my friend Vince gained 13 pounds with 2 cycles of the 21-Day Fast Mass Building Program and he has been working out for 8 years. So it's not just limited to beginners.

[freddy692000]

@leemhayward I apologize Lee u know i love u and i trust u :)

[leemhayward]

@GodzillaDino

With the 21-Day Fast Mass Building program (and with all muscle building programs for that matter) the gains you make will be a combination of dry muscle, water, and glycogen. And it is possible to make fast gains over short spurts when you prime your body like we show with the 21-Day Cycle Diet. It kind of uses the principles of carb depletion and carb loading, but stretches it out over a bigger cycle of 21-Days.

[phlobman]

u love that shirt

[Imbabazko]

Hey Lee, have you ever tried HIT-Training? I would like to hear your opinion about it!

[leemhayward]

@Imbabazko

Yes, I've used HIT training before. The best way to maximize your gains is to contrast your training methods. So if you are always doing HIT, than switching to a higher volume workout will help spur on new muscle gains for a while. And vice versa, if you are always doing high volume, than switching to HIT for a while will help spur on new muscle gains. Your body responds best to unique muscle stimulation, no one method will work forever.

[RoyWriter]

Awesome information! Way to earn a thumbs up!

[rainbowsFTW]

awesome, really helpful

[josefrancisco6969]

Great information here, thanks

[vONESHOTKILLERv]

Very informative video, thanks lee!

[i0nPuNk182]

I remember the shoulder workout video of yours with Vince Delmonte where in the beginning of the video vince talks about reps saying something like "Stop counting your stupid reps... Listen to your muscles, your muscles are smarter than the numbers" haha I still remember that quote since then. But thanks for the info on reps Lee

[steviealaniz]

Nice laptop!

[BEYONDILIMIT]

terrific video answered a bunch of questions i was coming across for a variety of lifts!

Lee, I was wondering if you could let me know if this workout looks suitable to add on some muscle strength and size... along w/ great nutrition too of course

or would you suggest some sort of 5x5 program? I need to research this b/c I am unfamiliar with it but yea any feedback would be great... I'll message you the workout plan I'm talking about

[Justino292]

You know I've always been curious about something and I'm not sure if anyone asked you this at all Lee but have you, in you're workout career, ever been intimidated by anyone at the gym or anywhere? Also, did anyone/anything inspire you to work out and/or a Youtuber?

[leemhayward]

@Justino292

I've got my back ground info about how I got started working out listed on my website LeeHayward*com just click on the "About Lee" link in the top menu.

[zerodark21]

great info lee but since when is a bicep curl a compound?

[leemhayward]

@zerodark21

It's not technically a compound move, but barbell curls work well in the 6-10 rep range.

[misswillingtolearn]

I´ve always asked this question to myself . Thanks for clarifying this topic to me !