Which rep range provides the best hormonal response for males

Heavy weight training within the range of one rep maximum to about six to eight reps can significantly increase testosterone levels in both males and females. This increase can last about a day or sometimes up to 48 hours. The engagement of high threshold motor units in muscle when moving heavy loads, but without going to failure, appears to be beneficial for increasing testosterone. This activity may provide a feedback signal either to the gonad to produce more testosterone or may increase the activity of receptors in the body. However, this engagement also seems to rely on not working to the point of excessive fatigue, which might trigger too much cortisol and potentially reduce testosterone. This information is derived from exercise physiology studies, such as those by Ratamess et al. (2005) and Scearrello et al. (2006), as discussed and considered rigorous by Andrew Huberman 1.

The weight training rep range that has been mentioned to potentially have a 48-hour effect on increasing testosterone levels involves lifting heavy loads. The said range is generally from a one-rep maximum to lifting weights for six to eight repetitions. It is important to note that these lifts should not bring the individual to complete failure. This approach to weight training engages high threshold motor units in muscle, which seems to send a feedback signal either to increase testosterone production or to enhance receptor activity for testosterone in the body 1.

For muscle definition and striations, it's not solely about rep ranges but also about reducing body fat to reveal the musculature beneath. However, that being said, incorporating rep ranges that promote muscle hypertrophy can aid in enhancing muscle definition. Experts like Danny Matranga advocate for training primarily in the 8 to 12 rep range to maximize muscle growth, which can lead to better muscle definition as long as body fat levels are low enough 1.

It is important to emphasize that rep ranges are not the only factor. Overall muscle growth contributes to better muscle definition, and all rep ranges can build muscle. Sal Di Stefano from the Mind Pump Podcast suggests that varying rep ranges is key to continued progress and muscle growth, and that staying in one rep range too long could lead to plateaus. It's suggested to periodically change rep ranges to prevent adaption and to stimulate the muscles in different ways 2 3.

Ultimately, the best rep range for an individual may be the one that they haven't been focusing on recently, as the body responds well to new stimuli. Consistent changes in rep ranges, along with a diet that supports fat loss, can contribute to the muscle definition and striations you're looking for.

The 15-20 rep range is primarily associated with muscular endurance and stamina rather than pure strength or power. Trusted experts in the field of fitness offer several insights into the value of training within this rep range:

• It allows for the use of lighter loads so you can focus on muscle endurance and form while reducing the risk of injury from heavy weights 1.
• This rep range can improve muscle endurance and cardiorespiratory stamina, helping you to perform better during longer sets or workouts 2.
• Stimulates metabolic stress, leading to increased muscle growth and endurance, as well as the potential to improve muscle definition 3.
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    Repetition Ranges

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    High Rep Training

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    Rep Ranges Explained

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• Training in the 15-20 rep range can be useful for exercises where heavier loads are not practical or safe, such as lateral raises or tricep extensions, as it allows for higher repetition without compromising form 3.
• Variation in rep ranges, including the higher ranges of 15-20, is crucial for long-term muscle growth and preventing adaptation; it encourages the body to respond to new challenges 4.

Experts seem to agree that while lower rep ranges with heavier loads can maximize strength and hypertrophy, incorporating higher rep ranges like 15-20 can complement these goals by enhancing muscular endurance, overall work capacity, and providing a safer way to accumulate volume, particularly in exercises where heavy loading is less optimal or potentially more risky.

When it comes to increasing range of motion (ROM), some trusted experts suggest a cautious and gradual approach for safety and effectiveness. Here are some scenarios where you might avoid increasing ROM by more than 5%:

1. Safety and Injury Risk: In the context of a stretching practice, for instance, Andrew Huberman discusses significant improvements in limb range of motion with the right frequency and duration of stretching but does not advocate for excessive or rapid increases that could lead to injury 1.

2. New Trainers and Clients: Sal Di Stefano and Justin Andrews from Mind Pump discuss the rationale behind certification programs that limit range of motion to avoid excess stress on joints and prevent injuries, particularly for new trainers with clients who may not yet be adept at handling greater ranges with control 2.

3. Strength and Stability Concerns: Incremental progression is important for maintaining control and stability while increasing ROM. As Justin Andrews elaborates, improving your range of motion should also involve gaining strength within that new range to prevent instability and potential injury 3.

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     Flexibility and Longevity

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Based on this guidance, not increasing ROM by more than 5% would be a conservative approach to minimize the risk of injury, ensure stability, and provide novice trainers with simpler guidelines to follow with new clients. Always considering individual circumstances and working with qualified professionals can further help tailor the progression of ROM increases safely.

It's generally not advisable to increase the weight used for a rep max (RM) by more than 5% for a few reasons:

• It may lead to overtraining, as larger increases in resistance necessitate more recovery, potentially leading to fatigue and increased injury risk 1.
• The accuracy of rep max estimates significantly decreases as the number of reps goes up. If you're using a rep max test to gauge strength, it is recommended to stay below 8 reps for a more accurate score 2.
• To maximize the strength signal without promoting muscle growth, athletes may train with very heavy weights at low reps (1-5 RM) and avoid eccentric movements, focusing purely on concentric movements. Therefore, making large increases—greater than 5%—in resistance goes against this training methodology 3.
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    Power vs. Strength

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    Uncoupling Strength and Hypertrophy

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When training for strength, the focus should be on gradual, incremental progress with an emphasis on mastery of the weight at a specific rep range before attempting to increase the weight. This careful approach allows for consistency in training and reduces the risk of encountering plateaus or setbacks from injuries.