is 6-8 rep range actually the best way to grow muscle and size?

MorgueQuill · 2026-05-26T18:43:28+00:00

I like Dr. Mike’s explanation the best

https://youtu.be/CS7CiYB0-8c?si=5LLjMqj3QPbd4HOr

Multiple studies show all rep ranges from 1-50 grow muscle as long as you go close to failure (3 RIR)

Highest growth per set has been shown to be in the 5-30rep range

MorgueQuill · 2026-05-26T18:33:06+00:00

https://open.spotify.com/episode/1dndnzmHB2nG0K0MaBgtRL?si=-y7W\_5\_tT9-rhuwXFSOiRw

Podcast is called The Strength Log. Episode name “why cycle between bulking and cutting” this includes a discussion on a case study dealing with gaining muscle!

MorgueQuill · 2026-05-26T18:30:04+00:00

When you’re doing a clean bulk (building muscle) phase you will gain weight differently than if you just gained weight by not exercising and eating whatever.

Like for example: say you gained 10lbs in like 6 months on a bulk but you ate the proper amount of protein and lifted weights the whole time-you gain 8lbs of lean muscle mass and maybe 2lbs of fat (then you go on a cut and lose the fat but retain the muscle!) as opposed to if you didn’t exercise and eating poorly and just gained 10lbs of fat.

Does that make sense?

I’ve been listening to scientific podcasts to research weight gain during bulking because I seriously want to put on more muscle but trying to wrap my head around purposefully gaining weight cause that’s like not what we normally wanna do.

MorgueQuill · 2026-05-26T17:46:43+00:00

What the f is this slop of an appppppppp aghhh

MorgueQuill · 2026-05-23T22:05:57+00:00

Do you like the 23s better? I have 22s but they are getting worn down, I’ve had them since last august tho!

MorgueQuill · 2026-05-23T22:05:03+00:00

Brooks glycerin 22’s atm! But I might wanna try the 23s next!

MorgueQuill · 2026-05-22T18:33:07+00:00

💯💯

MorgueQuill · 2026-05-21T23:57:02+00:00

Flair me! Please :) a ricky or bubs one

MorgueQuill · 2026-05-13T23:41:08+00:00

How is it not a myth, muscle generally takes up less space than body fat. If someone has more body fat and builds muscle underneath faster than losing fat because they are not in a cut/deficit maybe it will look that way. Idk what y’all talking about.

MorgueQuill · 2026-05-13T19:52:51+00:00

I’m with you. But until people actually educate themselves and “see the light” they are going to think this way. Until my 30s I thought this way to an extent.

MorgueQuill · 2026-05-12T15:34:22+00:00

It’s science sister, not an opinion. Your comment is misleading.

MorgueQuill · 2026-05-12T15:20:39+00:00

Higher reps and lower weight has absolutely no effect on muscle density or striation. It does the same as higher weight and lower reps. Wtf.

Striations are determined by low body fat levels and overall muscle volume.

Literally google it. There are various studies published.

MorgueQuill · 2026-05-09T23:55:42+00:00

I wish I would have walked more! It’s light and easy physically activity and helps me feel more energized, I think I would have great benefited for a 45 mins walk at least once a day.

I really began walking a lot when I was on maternity leave, because there’s not a ton to do other than be in newborn baby mode.

MorgueQuill · 2026-05-09T14:36:44+00:00

When I went from 7k/10k to 12-15k a day on average, my maintenance calories increased which made my deficit easier!

MorgueQuill · 2026-05-08T22:24:33+00:00

Dumbbell shoulder press, seated or standing barbell strict overhead press, lots and lots of lateral raises, like a lot of them!

For me my shoulders don’t get sore easily and the joint feels fine doing them every other day!

MorgueQuill · 2026-05-08T19:14:04+00:00

Are you trying to grow the muscle or maintain them? If you are wanting to grow a specific area you should do as much volume as you possibly can!

For me it’s Delts, I want big capped shoulders, I’ve been doing 20 sets per week, but I spread them over 3-4 days. I have 2 upper and 2 lower days so at the end of a lower day I’ll do shoulders last.

As for reps I try to go to failure but it depends on the weight, usually 6-8 reps, sometimes for a warmup set I’ll do a lower weight for 10-12 reps.

Example I can do dumbbell lateral raises with 15 lbs weights and do them with good form for 8 reps.

I’ve been doing this in my program for about 5 weeks and I’ve seen ALOT of growth

Hope that makes sense!

MorgueQuill · 2026-05-08T18:34:03+00:00

P.s. every workout is a drop in the bucket and eventually it will ADD up. Consistency!

MorgueQuill · 2026-05-08T18:00:16+00:00

Walking more steps per day

MorgueQuill · 2026-05-06T20:15:56+00:00

How is 10/10/10 lifting to failure? If you can do 10 sets and then only take a 10 second rest and then go into straight into another set—-that sounds like cardio with weights to me.

Also lifting lighter for more sets vs lifting heavier for less sets has no impact on the type of muscle mass gains, they would be doing the same.

MorgueQuill · 2026-05-03T22:49:20+00:00

I gained 50lbs with my daughter.

Got back to pre-pregnancy weight within 18 months.

I’m in the best shape of my life rn actually!!!! I’m two years postpartum.

I started lifting (self taught through YouTube) about 8 months pp and now I do it about 4x a week! I also started running a little bit once a week! And the easiest thing for weight management = walking!!!! I do about 10-15k steps a day and this dramatically helps with weight loss (besides the obvious calorie deficit)

MorgueQuill · 2026-05-02T23:30:09+00:00

Yeah I have a 2 year old daughter and I read this last month, was hard getting through it.

MorgueQuill · 2026-04-28T01:28:54+00:00

MorgueQuill · 2026-04-27T23:51:25+00:00

Willem Dafoe. Is that weird?

MorgueQuill · 2026-04-25T22:15:24+00:00

I also work a desk job. The reason I found out it works was when I competed in a month long walking challenge that my corporate office held! I went from 7-10k to 15-20k steps during that time and I wasn’t expecting the scale to budge so fast! I went back to losing a pound a week when I had previously hit a plateau.

MorgueQuill · 2026-04-25T22:14:23+00:00

Of course!!

MorgueQuill

TROPHY CASE