Best Rep Range For Building Mass As Fast As Humanly Possible (Without AAS)

“Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weight” Ronnie Coleman said it, but how true is it? Are low reps and heavy weight the answer? Or high reps and low weight? The answer may surprise you: It depends on the muscle.

Depending on the muscle, the rep range for growth is different. Let’s see the 3 categories:

• Predominantly Fast Twitch: Heavy Weight, Low Reps (5-8), High Sets In Descending Order From Fastest To Slowest: 

1. Gluteal Complex (YOUR ASS): Nearly 90% fast twitch on average.
2. Hamstrings: all three parts (the biceps femoris, semitendinosus, and semimembranosus) are extremely Type II fast twitch dominant, something on an order of 70-80% of all fibers.
3. Triceps Brachii, Lateral Head: This muscles makes up your “horseshoe”. It’s widely believed that this muscle is dependent on training angle. While it is, it also depends on rep range.
4. Pec Major: On average, test subjects exhibited 72% Type II fibers.
5. Anterior Deltoid: These are not as fast as the chest, as it wouldn’t fit, as overhead pressing is a less stable joint angle.

• About Even: Medium Weight, Medium Reps (6-10 or 12), Medium Set  In Descending Order From Fastest To Slowest: 

1. Upper Trapezius: We think of the traps as a reps muscle; it’s not. It assists in the overhead press with a quick, powerful jerk. They are predominantly fast twitch. That’s why cleans build big traps. 50-60% Type II.
2. Gastrocnemius: This is the larger, superficial part of your calf. Another muscle we always train with high reps – that’s why you have tiny fucking calves, and sprinters have big ass calves. Something like 50-60% Type II.
3.  Triceps Brachii, Long Head: This is the second largest part of your triceps brachii. 50-60%.
4. Latissimus Dorsi: Roughly 50% Type I, making it exactly even.
5. Lateral Deltoid: Because of the not so stable joint angles it operates at, it’s closer to 50%.
6. Brachialis: The stronger, faster elbow flexor. As apposed to the slow, weak biceps.

• Predominantly Slow: Low Weight, High Reps (10-15), Medium-Low Set  In Descending Order From Fastest To Slowest:

1. Quads: These are actually very slow twitch. Well, actually they vary, from 25% Type I in the naturally fast, to 65% in the naturally slow man (and 95% in the slow women). Depending on your genetics, this muscle could fit in all categories, even the unattractive 4th, with the Soleus (deep calf muscle, 67-95% Type I). You need to figure this out for yourself. However, the average would be 42.5%, so it fits best with the medium range.
2. Triceps Brachii, Medial Head: The smallest head, and the weakest, and the slowest. It exists to support the elbow joint when flexed under heavy load.
3. Tie: Back, Biceps Brachii, And Brachioradialis: The back has so many muscles, that it’s not a solid number, but still, they’re mostly slow, with the exception of the rhomboids. The biceps have a great variety of fibers for a small muscle, but are still mostly slow. Along with the brachioradialis, pretty much all these muscles are thought to have evolved for the purpose of carrying shit.
4. Rear Deltoid: Nearly bottom of the barrel, very slow twitch.
5. Forearms (Not Including Brachioradialis): Made for supporting heavy loads for long periods.

• Tips For Class I:

1. Always push as fast as you can without fucking your form.
2. Forced reps are still OK.
3. Try to avoid pausing, turnarounds should be violent, without fucking your shoulders.
4. Use more sets to compensate for low reps. Instead of 5×12, try 12×5.

• Tips For Class II:

1. Use the tips for Class I.
2. Occasionally use things like partials and isometric holds.

• Tips For Class III:

1. Use a slower, more focused rep speed.
2. Make heavy use of partials, isometric holds, forced reps, and anything else that extends the set, and hurts in a good way.

So, did you learn anything new? I sure hope so. I had to WRITE THIS SHIT man. I could have been eating steak or deadlifting.

Happy lifting…

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