{"id":214949,"date":"2021-02-03T16:48:23","date_gmt":"2021-02-03T15:48:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=214949"},"modified":"2024-04-19T07:04:43","modified_gmt":"2024-04-19T05:04:43","slug":"how-many-reps-should-you-do-to-lose-weight-or-gain-muscle","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/","title":{"rendered":"How Many Reps Should You Do to Lose Weight or Gain Muscle?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#How_many_reps_should_you_do_to_gain_muscle\" title=\"How many reps should you do to gain muscle?\">How many reps should you do to gain muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#3_mechanisms_for_muscle_growth\" title=\"3 mechanisms for muscle growth:\">3 mechanisms for muscle growth:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#For_the_most_efficient_and_fastest_muscle_gain_choose_sets_with_a_wide_range_of_reps\" title=\"For the most efficient and fastest muscle gain, choose sets with a wide range of reps\">For the most efficient and fastest muscle gain, choose sets with a wide range of reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#The_most_common_myths_about_strength_training_the_number_of_reps_per_set_and_muscle_gain\" title=\"The most common myths about strength training, the number of reps per set and muscle gain\">The most common myths about strength training, the number of reps per set and muscle gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#How_many_reps_should_you_do_to_lose_weight\" title=\"How many reps should you do to lose weight?\">How many reps should you do to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#The_most_common_myths_about_strength_training_the_number_of_reps_per_set_and_weight_loss\" title=\"The most common myths about strength training, the number of reps per set and weight loss\">The most common myths about strength training, the number of reps per set and weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#What_number_of_reps_and_with_what_weight_load_is_appropriate_for_training\" title=\"What number of reps and with what weight load is appropriate for training?\">What number of reps and with what weight load is appropriate for training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em><em>&#8216;Mate, good form, how many reps do you do? Well Mary, <em><em>you&#8217;ve lost some weight,<\/em><\/em><\/em> and <em>you really look good. I bet you&#8217;ve done a lot of reps of every exercise as it is written and recommended everywhere?&#8217; <\/em><\/em>What can be done is that the effort to imitate successful patterns is somehow in everyone\u2019s blood, and naturally, we try to find the most effective methods to grow muscle, lose weight or improve physical condition. Then it&#8217;s very easy to try out a nutrition and training plan recommended by someone who also just managed to achieve the goal you are aiming for. <strong>But what applies to one may not apply to all<\/strong>, and it may not be the most meaningful and effective way. Let&#8217;s explain everything and point out why you should definitely not be afraid of heavyweights even when losing weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_many_reps_should_you_do_to_gain_muscle\"><\/span>How many reps should you do to gain muscle?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What is the ideal number of reps to build muscle? This is a very difficult question, to which even the best scientific experts would answer that it is a matter of the current level of knowledge. Even if every guy in your gym has a quick and accurate answer, when they&#8217;re about to fire a clear shot that it&#8217;s 8-12 reps, it&#8217;s not that simple. There are a number of factors that come into play that can bend this range somewhat for each person at a particular point in their sporting life. <strong>The issue is thus confused by the level and training history of the<\/strong> <strong>athlete, age, time taken to regenerate, the overall training plan<\/strong> <strong>and specific exercises<\/strong>. First, let&#8217;s see what are the most important training&nbsp;factors for muscle growth based on Brad Schoenfeld&#8217;s thorough work (2010).<span style=\"color: #ff6600\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mechanisms_for_muscle_growth\"><\/span>3 mechanisms for muscle growth:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"How do muscles grow?\" class=\"wp-image-212508\" title=\"How do muscles grow?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Mechanical&nbsp;tension<\/strong> increases with load on the barbell. The&nbsp;greatest mechanical tension is achieved by using a low number of reps (approximately up to 6) with a load close to the raised maximum weight (1RM).<\/li>\n\n\n\n<li><strong>Muscle damage<\/strong> is the result of a total training load (training volume per muscle part), which is manifested on muscle cells by damage and the formation of micro-traumas. To achieve optimal muscle damage, a mean number of exercise reps (approximately 8-12) with a load of 60-75% of 1RM is typical.<\/li>\n\n\n\n<li><strong>Metabolic&nbsp;stress&nbsp;increases&nbsp;with&nbsp;more&nbsp;reps&nbsp;per set<\/strong> that is characteristic of a &#8220;pump sets&#8221; with a high number of reps (15+) to the point where the muscles literally &#8220;burn&#8221;. <strong>Greater metabolic stress can be achieved by a longer time under tension<\/strong> (TUT).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To&nbsp;continuously&nbsp;improve&nbsp;and&nbsp;enhance&nbsp;performance&nbsp;it&nbsp;is&nbsp;necessary&nbsp;to&nbsp;increase intensity of training&nbsp;and&nbsp;try&nbsp;to&nbsp;<strong>achieve&nbsp;progressive&nbsp;overload<\/strong>. Thanks to this, you will get a slightly more intense training impulse, which will manifest itself in larger muscle and strength gains. We should not forget the correct periodization of training and after the strength mesocycle choose about a week long deload with roughly 50% reduction in the intensity of training to fully reflect the increase in strength and muscle mass. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"For_the_most_efficient_and_fastest_muscle_gain_choose_sets_with_a_wide_range_of_reps\"><\/span>For the most efficient and fastest muscle gain, choose sets with a wide range of reps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In 2017, Schoenfeld and the team, in their extensive work involving an analysis of 21 studies, showed that <strong>muscle growth is actually comparable to using a wide range of exercise repetitions,<\/strong> <strong>provided that you do each set close to muscle failure.<\/strong> How can you tell? Simply by feeling like you don&#8217;t have an extra reps in reserve. So muscle growth is comparable at 6, 10, 15, or even 30 reps with a load that allows you to get close to muscle failure for a given number of reps. <span style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Given the nature of muscle hypertrophy mechanisms, it seems ideal to practice a set with a wide range of reps. In fact, this is also implicitly confirmed by the high-quality work by Schoenfeld et al. in early 2021, which raises more questions than answers. Incorporating a set<strong> with a high number of reps<\/strong> <strong>seems more appropriate for isolated exercises<\/strong>, as is typically the case for biceps or triceps exercises. In the case of <strong>complex multi-joint exercises, on the other hand, it is better to keep a<\/strong> <strong>lower profile (lower number of reps)<\/strong>, given that <span style=\"color: #ff6600\"><a aria-label=\"deadlifts (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">deadlifts<\/a><\/span> or <span style=\"color: #ff6600\"><a aria-label=\"squats (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">squats<\/a><\/span> are far more exhausting than isolated exercises on the neuromuscular system, which also needs sufficient room for regeneration. <span style=\"color: #ff6600\">[5-6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"How many repetitions is best practice for gaining muscle?\" class=\"wp-image-212598\" style=\"width:843px;height:562px\" title=\"How many repetitions is best practice for gaining muscle?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>In the case of training with more reps per set, it seems to require more effort and \u201cdiscomfort,\u201d which makes it possible for athletes to give up before they achieve real muscle failure. I&#8217;m sure you have found yourself in situations where you thought you weren&#8217;t able to go on, but you still found the hidden strength and did a few extra reps. The work of Santaniel et al., found no benefit in performing a number of reps leading to a state of muscular failure, is confusing, as evidenced by the fact that the <strong>training plan needs to be viewed as a whole, and not<\/strong> <strong>just as \u201cseparate parts.\u201d<\/strong> <span style=\"color: #ff6600\">[7-9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the context of a training program, it is usually not just an increase in muscle mass, but also muscle strength. Its development is characterised by approximately <strong>2-3 reps<\/strong> <strong>with a load of 90-95 % 1RM<\/strong> (maximum lifted weight with correct technique for one rep). In contrast,<strong> high repetition rates<\/strong>, expressed in roughly more than 15 reps, are most often used to <strong>build muscle endurance<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can use a wide range of reps in your training schedule, but you should particularly be aware of why you exercise just as you do and wonder if it is a really good idea to train with 5, 10 or 20 reps with such a heavy load. Also, remember that complete <strong>muscle regeneration after a strength load occurs in<\/strong> <strong>about 24-72 hours<\/strong>. Given the time needed for regeneration, it seems appropriate to exercise one muscle part about twice a week. <span style=\"color: #ff6600\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"How many series and repetitions should I do?\" class=\"wp-image-212611\" style=\"width:843px;height:562px\" title=\"How many series and repetitions should I do?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"The_most_common_myths_about_strength_training_the_number_of_reps_per_set_and_muscle_gain\"><\/span>The most common myths about strength training, the number of reps per set and muscle gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Lifting the maximum weight is the best path to muscle growth<\/h3>\n\n\n\n<p>From time to time, even in your favourite gym you can encounter cases where young men in particular try to train to the maximum limit of their possibilities. Aside from proper technique, which, especially because of the rounded back in deadlift, results in intervertebral disc problems, and therefore such exercises have absolutely no merit. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>After one reps per set, the muscles don&#8217;t gain much<\/strong>, and it also excessively depletes the nervous system, which then needs more space to regenerate. Maximal testing (1RM) has its place at the beginning and end of the training cycle to find out how to adjust your training load appropriately and where you have been able to push yourself over the time during training. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,44248,8350,28792,46435,46912,48031,28683,29667,256,28876,7185,1593,6322\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. It is ideal to train in the range of 8-12 reps, otherwise it is not worth it <\/h3>\n\n\n\n<p>As we said above, you can stimulate muscle growth using a wide&nbsp;range of reps, and this is not necessarily the traditional 8 &#8211; 12 reps per set recommended in bodybuilding. The most important thing is to <strong>use a load with which you should have about 1-3 reps in reserve<\/strong>. Sets where you want to apply a larger number of reps close to muscle failure should be saved for the last set. This appears to be an advantageous solution, especially in the case of isolated exercises.<span style=\"color: #ff6600\"> [3-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Muscles grow only after lifting heavy weights<\/h3>\n\n\n\n<p>Just look around the sports disciplines, and you will see a number of athletes who have achieved muscular hypertrophy due to the nature of their sport discipline. We do not have to go far, and we&nbsp;can notice that <strong>sprint or high-intensity training of track cyclists also stimulates muscle growth<\/strong>. Of course, there is also a strength component in the training program of these athletes, but a sufficiently intense growth impulse can also be achieved by high-intensity training. <span style=\"color: #ff6600\">[10-11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"Can muscles grow after sprint or HIIT training?\" class=\"wp-image-212624\" style=\"width:843px;height:562px\" title=\"Can muscles grow after sprint or HIIT training?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. High reps are best for getting lean<\/h3>\n\n\n\n<p><strong>What does it mean to <span style=\"color: #ff6600\"><a aria-label=\"define muscles? (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/the-8-best-exercises-to-shape-and-tone-muscles\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">build lean muscle?<\/a><\/span><\/strong> For most people, this means <strong>getting rid of subcutaneous fat and maintaining or enlarging muscle mass<\/strong>. From this perspective, it is again advisable to use a wide range of reps close to muscle failure. You can keep up to 3 reps in reserve. In general, <strong>it may be better to practice the often<\/strong> <strong>recommended 8-12 reps with a load of 60-75% of your<\/strong> <strong>maximum<\/strong> in a given exercise than to try to get close to muscle failure with a light dumbbell or resistance band. When reducing fatty tissue, it is important to train hard enough to maintain as much muscle as possible and have a <span style=\"color: #ff6600\"><a aria-label=\"balanced diet (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">balanced diet<\/a><\/span> with enough <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a><\/span> for your body needs. <span style=\"color: #ff6600\">[12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. If you are not sore, your training wasn&#8217;t effective<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a aria-label=\"Muscle pain after training or DOMS&nbsp; (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/is-it-true-that-muscles-grow-faster-after-muscle-ache\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Muscle pain after training or DOMS&nbsp;<\/a><\/strong><\/span>(Delayed Onset Muscle Soreness) is most likely caused by muscle damage from training alone. It typically appears 24-72 hours after training. As you know, <strong>after hard squats, the biggest problem is to go down the stairs on the 2nd to 3rd day after the training session itself<\/strong>. However, muscle damage does not seem to be strictly necessary for muscle growth, and due to muscle growth it is possible to train without muscle pain. <span style=\"color: #ff6600\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When returning to training after a long break or injury, it inevitably hurts, but over time with increasing fitness and a whole cascade of adaptive changes you can really train effectively even without muscle pain. In case you are interested in what to eat and how to exercise for an effective increase in muscle mass, read our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" aria-label=\"What to Eat and How to Exercise to Finally Gain Muscle? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What to Eat and How to Exercise to Finally Gain Muscle?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"How to define muscle?\" class=\"wp-image-212637\" style=\"width:843px;height:563px\" title=\"How to define muscle?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_many_reps_should_you_do_to_lose_weight\"><\/span>How many reps should you do to lose weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The answer to this question is kind of hidden between the lines, so let&#8217;s shine a light on this. The basis for successful weight loss is a diet that respects the <strong><span style=\"color: #ff6600\"><a aria-label=\"calorie deficit (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calorie deficit<\/a><\/span><\/strong>, and this is non-negotiable. It is also necessary to have a good <strong><span style=\"color: #ff6600\"><a aria-label=\"training plan (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">training plan<\/a><\/span><\/strong> to <strong>help you maintain as much muscle mass as possible <\/strong>and to promote the loss of fatty tissue.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">What is the energy expenditure during training?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"How many repetitions is best practice for weight loss?\" class=\"wp-image-212562\" title=\"How many repetitions is best practice for weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>The&nbsp;<strong>duration&nbsp;of&nbsp;training<\/strong> has a direct effect on the amount of&nbsp;calories burned. But you need to watch the active time while training, as standing around and talking at the bar doesn&#8217;t help your body to burn much energy.<\/li>\n\n\n\n<li>The<strong>&nbsp;intensity&nbsp;of&nbsp;training<\/strong> can be determined for our needs using&nbsp; heart rate. The more intense the training, the higher your heart rate, and thus you burn more energy.<\/li>\n\n\n\n<li><strong>Body&nbsp;weight<\/strong> affects energy expenditure. The higher it is, the greater the energy output. Body composition also plays a role, where more muscle mass burns more energy than fat tissue during movement.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To maintain muscles during weight loss, it is crucial to sufficiently increase training load during strength training and to <strong>increase protein intake<\/strong> especially after training, since this combination can sufficiently stimulate muscle protein formation (MPS).<span style=\"color: #ff6600\"> [14-16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A study by Longland et al. showed that it is <strong>possible to gain muscle even in a relatively high caloric deficit<\/strong> (40% calorie reduction compared to body requirements) in the context of strength training and high protein intake of <strong>2.4 grams<\/strong> per kilogram body weight. Individuals with this higher protein intake in the study <strong>lost less than 5 kilograms of fatty tissue and gained 1.2 kilograms of muscle mass on average.<\/strong> <span style=\"color: #ff6600\">[14-16]&nbsp;&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"The_most_common_myths_about_strength_training_the_number_of_reps_per_set_and_weight_loss\"><\/span>The most common myths about strength training, the number of reps per set and weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. When losing weight it is best to exercise with a high number of reps<\/h3>\n\n\n\n<p>Strength training in weight loss, together with an increased protein&nbsp;intake, should contribute to maintaining and possibly increasing muscle mass. The key variable of muscular hypertrophy is considered to be <strong>mechanical tension<\/strong> in the form of constantly increasing load on the dumbbell. This is also one of the conditions for progressive overload that is needed to push borders and continuously improve. This allows us to conclude that the most <strong>appropriate strategy is to focus on a combination<\/strong> <strong>of 4-6 reps with about 80-85% 1RM and 8-12 reps with 60-75% 1RM<\/strong>. In this way you will maintain muscle strength and muscle mass. <strong>Approximately a 30-gram serving of <span style=\"color: #ff6600\"><a aria-label=\"whey protein (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a><\/span><\/strong> should be taken to maximize muscle protein synthesis after training. After a full-body workout, it may be as much as 40 grams. <span style=\"color: #ff6600\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Again, a high number of reps should be used only for&nbsp;isolated exercise, or this strategy should be avoided and <strong>weight loss supported by increasing energy output through more activity<\/strong> <strong>during the day<\/strong> and movement in the form of NEAT. If you wonder what effect the level of daily activity has on weight loss, read our article <span style=\"color: #ff6600\"><strong><a aria-label=\"What Is the Most Important Factor in Weight Loss?&nbsp; (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">What Is the Most Important Factor in Weight Loss?&nbsp;<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Women must exercise differently than men<\/h3>\n\n\n\n<p><strong>Long story short: &#8220;No, they don&#8217;t have to.&#8221;<\/strong> The setting of strength training is based on the goals of the athlete and possibly the required specific adaptations in relation to another sport activities. <strong>For most women who exercise to feel good in their body, a similar<\/strong> <strong>general scheme applies as for men<\/strong>. The only difference can be the strengthening and increase in muscle mass in different muscle areas. While men mainly focus on the chest, back and arms, women, on the contrary, direct their attention to the legs, butt and abs. However, this realistically means adding and removing targeted exercises as part of a comprehensive training plan. Girls, don&#8217;t be afraid to lift heavyweights, you&#8217;ll be surprised what you can do!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Women should exercise with a lower load and higher reps than men <\/h3>\n\n\n\n<p>As the previous point shows, <strong>women should not exercise<\/strong> <strong>differently than men<\/strong>. Whilst it is true that women generally have less strength compared to men, the setting of their training plan will be guided by the current maximum strength options, which will be smaller compared to men. But the only difference will be a different weight on the dumbbell. <strong>The generally recommended number of reps of exercise is the same<\/strong>. Strengthening the body simply represents the loss of body fat and an increase in muscle mass in targeted areas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Is it best to do a high number of repetitions when losing weight?\" class=\"wp-image-212650\" style=\"width:843px;height:562px\" title=\"Is it best to do a high number of repetitions when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Lifting weights will make women look like a female version of Arnold<\/h3>\n\n\n\n<p>Women&#8217;s fear that lifting weights will make them look like a female version of Arnold Schwarzenegger or Ronnie Coleman is unfounded. <strong>Women generally do not have the prerequisites for such muscle growth as men<\/strong>, due to differing hormones.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When, dear girls, you start lifting weight, you can realistically expect muscle growth, but it would be not as big as you imagine it. Thus, you will get rid of subcutaneous fat, and overall, you will strengthen your body, increase your self-esteem, and you will feel much better in your body.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Strength training basically helps to sculpt our body<\/strong>. We each have our own body, which we can change as much as possible with strength training according to our wishes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. During exercise and weight loss you need to sweat as much as possible and therefore you need to do a large number of reps<\/h3>\n\n\n\n<p>Sweating is a natural cooling mechanism by which the body gets rid of excess heat produced by the muscles during sporting activity. Sweating is very individual in itself and has<strong> practically nothing to do with more effective weight loss<\/strong>. Therefore, there is no need to practice an unreasonably high amount of repetition exercises just to make you sweat more, or to wear extra layers of clothing. <span style=\"color: #ff6600\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It also doesn&#8217;t help to wrap your stomach in plastic wrap and hope it&nbsp;helps you lose weight while you&#8217;re working out with thousands of crunches. If you want to learn more about belly weight loss, read our article <strong><span style=\"color: #ff6600\"><a aria-label=\"Stomach Crunches and Sit-ups: Why They Do not Help You Lose Stomach Fat?&nbsp; (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Stomach Crunches and Sit-ups: Why They Do not Help You Lose Stomach Fat?&nbsp;<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_number_of_reps_and_with_what_weight_load_is_appropriate_for_training\"><\/span>What number of reps and with what weight load is appropriate for training? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">primary target<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">number of reps<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">load<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Increase in strength<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20136<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80\u201395 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Improving&nbsp;muscle&nbsp;endurance<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>15+<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>under 50 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Muscle growth&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201375 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Muscle&nbsp;growth*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>close to muscle failure<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Losing weight and maintain muscle<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201385 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Losing weight and <strong>maintain<\/strong><\/strong> <strong>muscle*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>close to muscle failure<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*more reps should be used for the last set of exercises or in the case of training of isolated muscle areas&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The number of reps per set is an important training variable, but there is no need in reading too much into it. <strong>If you use a wide<\/strong> <strong>range of reps near muscle failure in your workout, you probably won&#8217;t make a mistake.<\/strong> In difficult&nbsp;multi-joint basic exercises such as squats or deadlifts, due to muscle growth and maintenance during weight loss, it is advisable to focus on heavier sets in the range of approximately 4-12 reps with a load of 60-85% 1RM. You&#8217;d better save a high number of reps for the last set of isolated exercises, where you&#8217;ll increase metabolic stress.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Even during weight loss, it is unwarranted to practice a large&nbsp;number of reps.<\/strong> The body needs to be given a strong enough training impulse that it needs muscles and not get rid of them. Adequate protein intake, especially whey protein after training, will help increase this impulse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>So, what number of reps per set is best? <\/strong>Even Tom&nbsp;Cruise wouldn&#8217;t answer that in the next Mission Impossible. For the most effective muscle gain and maintenance during weight loss, choose sets with a wide range of reps in close proximity to muscle failure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And what number of reps do you think is best? Share your experience, advice and tips with us in the comments. If you liked the article, promote it by sharing it so that your friends know that they do not need to exercise with a high number of reps for weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How do muscles grow and how many of reps should you do? In this article we will advise you what is best for muscle growth or weight loss.<\/p>\n","protected":false},"author":65,"featured_media":212527,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,7181,7253,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-214949","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-muscle-mass-growth","10":"tag-strength-workout","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Reps Should You Do to Lose Weight or Gain Muscle? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How many reps are required for gaining muscle, losing weight quickly or burning fat and chiselling muscles. Do women have to train differently than men?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Reps Should You Do to Lose Weight or Gain Muscle? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How many reps are required for gaining muscle, losing weight quickly or burning fat and chiselling muscles. 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