Are 4 sets of 8 reps the best for gaining muscle mass

In the world of fitness, there is no shortage of debate about the best way to build muscle. One of the most common questions is how many sets and repetitions to perform in each workout.

The classic recommendation for building muscle is to do 3-5 sets of 8-12 repetitions. However, some research suggests that doing 4 sets of 8 repetitions may be even better for gaining muscle mass.

One study, published in the Journal of Strength and Conditioning Research, found that people who did 4 sets of 8 repetitions gained more muscle than people who did 3 sets of 10 repetitions or 5 sets of 6 repetitions.

Another study, published in the European Journal of Applied Physiology, found that people who did 4 sets of 8 repetitions gained more muscle than people who did 2 sets of 10 repetitions or 6 sets of 6 repetitions.

So, what's the best way to build muscle? Based on the available research, it seems that doing 4 sets of 8 repetitions is a good option. This approach is effective for gaining muscle mass and is also relatively easy to recover from.

FAQs

What is the best rep range for building muscle? 8-12 repetitions
How many sets should I do per exercise? 3-5 sets
How often should I train each muscle group? 1-2 times per week
How long should I rest between sets? 1-2 minutes
What is the best diet for building muscle? A high-protein diet with plenty of fruits, vegetables, and whole grains

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