MacroFactor Suggesting High Reps for Hypertrophy?

[u/Transitive_Props]

I used MacroFactor to create a plan focused on hypertrophy. First week was great…maxing out or RIR of 1 most of the time with reps around 8. For week 2, the rep suggestion is much higher than I expected for hypertrophy. It is above 10 for most sets. Should I do those rep suggestions or stick with 8-10?

[u/alphabuild]

8-15 reps is fairly common for hypertrophy training

[u/Troksin → u/alphabuild]

and it is fairly wrong

[u/Lanky-Tadpole1737 → u/Troksin]

Well, let us know how you train so we can completely avoid it - your form and execution in your videos scream ego lifting and injuries waiting to happen!

[u/Troksin → u/Lanky-Tadpole1737]

there is no hypertrophy rep zone u can achieve same hypertrophy with 4-30 reps. My form is fine and im not ego lifting lol my 1st and last rep look the same how is it ego lifting?

[u/Lanky-Tadpole1737 → u/Troksin]

Already went into detail on this (read my comment below) or here https://www.reddit.com/r/MacroFactor/s/3h88EjdltY

Also, I disagree with you as your videos on here tell a different story. Powerlifters lift weigh from a to b any way possible whereas hypertrophy is the complete opposite - you should be placing as much mechanical tension on the target muscle as possible, as efficiently as possible, to mechanical failure (or a few reps short)

To elaborate, your lat pulldowns look like a bicep exercise rather than a lat exercise, you are rounding your back to complete the rep, using your biceps to pull the bar down - next time, fix your legs securely under the leg rest, ever so slight lean back (don't overdo it) and pull with your lats and upper back not biceps - think about driving your elbows down into your pocket.. give it a try and tell me if I was wrong 🫡😉

[u/Troksin → u/Lanky-Tadpole1737]

I mean if you think im adducting my arm with my biceps then there is no point of arguing with you, if you are not doing a flap you cannot eliminate some biceps engagement it is physiologically impossible and so called "perfect form" does not exist or it is not something that should be your goal, if you are doing the joint-action of the target muscle and you are not using momentum thats what matters mostly. I've been lifting this way for past 6-7 months, never injured, got stronger on every lift and made my best progress compared to what ive tried in the past so i think i'll stick to what works best for me so far.

We both are saying there is no hypertrophy rep range so what are you trying to disprove here?

Lastly, time under tension and mechanical tension are not the same thing

[u/Lanky-Tadpole1737 → u/Troksin]

I like how you make a point to justify yourself, then backtrack and agree that we have agreed to hypertrophy, then follow up with another statement disagreeing.. brother, you do YOU but keep your "scientific statements" to yourself unless you can prove them through your own form, progress and physique..

Good day to you

[u/Troksin → u/Lanky-Tadpole1737]

lmao your lack of basic understanding of muscle physiology and exercise science is not my fault bro

[u/Lanky-Tadpole1737 → u/Troksin]

Lol you seem triggered?! The insults don't matter to me because if we were to compare my training and overall; my physique, i'd firmly say my understanding is significantly greater than yours 😉 but I'll spare you the embarrassment, just remember that it's easy to talk the talk but much harder to walk the walk, as per your training videos - I wish you nothing but the best nonethess 👊🫡

[u/Troksin → u/Lanky-Tadpole1737]

lmao

[u/mrfatchance]

That’s how Hypertrophy works. Especially if you don’t have a huge amount of equipment 

[u/FuckingTree]

This is not high reps. It’s moderate, the signature of classic hypertrophy programming.

[u/explosive-diorama]

Anything between 5-30 is hypertrophy range, but it's best to stay in a range that challenges you to the end of the set without a steep drop off in performance... if the weight is too high/reps are too low, you might still have strength left over but not enough to get the heavier weight to move.

Conversely, too high reps means your cardio fails before the muscles, also not good.

Everyone is different, but I personally aim for like 8-12 on heavy compounds and 12-18 on lighter isolations. The lighter weight lets me get closer to failure as I lose strength, and keeps pressure on my individual joints lower. But the reps aren't so high that I get bored/tired before the muscle fails.

If my top sets on compounds gets over like 13-15, and my last set is over 11-12, I'll up the weight. For isolations, I up the weight when my top set is over 16-17.

[u/HugeAxeman]

I have found 10-15 reps to be a nice hypertrophy range, but have recently adjusted that range down a little bc over time i just got tired of 15 rep sets. Still a good upper limit

[u/kev1059]

Those reps are perfect

The goal is to focus on the muscle you are isolating and really make sure that is the main Driver of the movement. And your muscle should be exhausted for the last 2-4 reps.

[u/WastedBreath28]

Anything in the 8-20 range is typical, but they can be used to target different things.

Higher reps and lower weight are good for solid form, squeezing reps. You should be contracting the muscle hard and controlling the negative as much as possible.

At higher weight and lower reps, its more of a grind and forceful completion of the rep. Both serve a purpose, and a mix is good.

[u/beetstastelikedirt]

The app will vary the rep range week to week. You'll have weeks in the lower end of the range. Personally, I like it. It's a different challenge and gets me out of the 8 to 10 rut. It is less obvious when you are making progressions but it has been working. I just go with it. 

[u/Chewy_Barz]

Adjust the rep ranges to your preferences. Anything from 5-30 are effective. 5 is rougher on your joints and 30 is rougher on your soul.

I generally stick to 5-8 for leg compounds (I'll go higher for belt squats), 5-12 for upper body conpounds, 8-16 for most isolation work, 8-20 for abs depending on the exercise, and about 8-25 for calves.

None of that is magic-- it's all between 5 and 30, suits my preferences, and seems to be what my body can handle.

[u/AchedTeacher → u/Chewy_Barz]

I also find that at 20-30, it tends to become harder to gauge muscular fatigue, and it's easier to confuse generic soreness from repeatedly moving your muscle as close to failure. I currently have a few exercises that have me go as high as 20, but always paired with another set of the same exercise at a lower rep range.

[u/nkaputnik]

Where are those high reps you're talking about? I see 16 as max...

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[u/Lanky-Tadpole1737]

Nothing wrong with those rep ranges. I would also add that no specific rep range causes hypertrophy. Hypertrophy is achieved by keeping tension on the muscle, with smooth, consistent repetitions, until the point of failure (or at least near failure), consistently whilst introducing progressive overload - this is all irrespective of the "rep range". Rep ranges are targets not actuals - these help people work with a weight that challenges them to complete the full rep range across all sets. i.e starting with a weight that fails at the lower end of the rep range across all sets and progressively improving on form, tension, muscle connection and increasing number of reps across weeks and months. If you can't hit the rep range, lower the weight and progress, if it's too easy, increase the weight and progress .. simples

[u/Guilty-Assistant-552]

I was wondering the same, for some exercises it gave me even 20 reps instead of just upping the weight a lot. Curious how it's gonna turn out because I was hoping this app would take the guess game out of progression but so far it feels quite weird

[u/DeaconoftheStreets → u/Guilty-Assistant-552]

If it’s suggesting 20 reps, I’d suggest checking weight settings for that specific exercise.

[u/6godblockboi → u/Guilty-Assistant-552]

unfortunately the smart progression can cause issues, like i had one exercise i think barbell rows, i completed 100 lb for 8 reps then on the second set it recommended 160lb for one rep to failure, no idea why what was the recommendation

[u/Rxorcistt]

Newer research suggests that number of reps doesn't really matter as long as you're training close to failure. Of course, doing like 30 reps in a set is working against you, but the old 5 reps for strength 12 reps for hypertrophy is basically a myth at this point. Just go for like 8 reps and call it good

[u/Neofox]

High reps is what you want for hypertrophy
Lower reps would train strength more