How Many Reps Should I Do to Bulk Up?


Quick Answer

In order to bulk up and build muscle, Men's Health recommends lifting four sets of six to 12 reps at 70 to 85 percent of your one-rep max. Studies conducted by Arizona State University, Ohio University and the American College of Sports Medicine echo this recommendation, concluding that maximum strength gains resulted from heavy loading weights with at least a three-minute break between sets.

Continue Reading
How Many Reps Should I Do to Bulk Up?
Credit: Mike Harrington Taxi Getty Images

Full Answer

In order to bulk, Muscle For Life suggests incorporating squats, deadlifts, bench presses and military presses into weekly exercise routines because they are the primary mass-building exercises in weightlifting. Fitness Black and White emphasizes the importance of diet when bulking, however, focusing on the consumption of high-quality calories rather than empty calories. Muscle For Life recommends a low to moderate calorie surplus, increasing intake by 200 calories every two weeks in order to allow for optimal muscle growth with minimal fat storage. Muscle For Life goes as far as to caution against an excessive calorie intake, citing a drop in insulin sensitivity when the body fat levels rise and impairing the body's ability to burn fat. Because dietary needs vary, it advises a daily diet of 1 gram of protein, 2 grams of carbs and 0.4 grams of healthy fat per pound of body weight.

Learn more about Fitness & Exercise
Related Videos

Related Questions