“Please note that Hearst Magazines and Yahoo may receive compensation for some products linked in this article.” Building muscle is a top priority for many individuals today, and for good reason. Increasing lean muscle mass can have positive effects on your metabolism, blood sugar levels, daily activities, and overall longevity. However, amidst the buzz surrounding gym workouts, there is a plethora of noise and misinformation that can complicate your muscle-building journey. Fortunately, there exists a well-designed strategy that simplifies the process and provides all the essential information you need while filtering out unnecessary details: the REPS framework.
“When you search for muscle-building tips online or scroll through Instagram, you’ll come across a lot of information,” says Shannon Ritchey, DPT, the creator of the REPS framework. “My goal with this framework was to streamline and focus on the key aspects that truly matter.” The REPS framework centers on four fundamental elements: repetitions, exercise selection, protein intake, and structure. “By mastering these basics, you are almost guaranteed to achieve results,” explains Ritchey.
Meet the expert behind the REPS framework: Shannon Ritchey, DPT, PT, is the founder of Evlo Fitness and the host of The Dr. Shannon Show podcast.
What REPS Stands For:
Repetitions
The general rule for muscle growth is to push yourself close to failure within the range of six to 30 reps. When aiming for hypertrophy (muscle building), it’s crucial to work your muscles to the point of near failure in each set of exercises, with reps falling between six and 30. Research indicates that doing fewer than six reps or more than 30 won’t effectively stimulate muscle growth. Therefore, maintaining a rep range that pushes your muscles to the brink of failure is essential for optimal results.
Achieving muscle failure means reaching a point where you cannot perform another repetition even if you tried. If you follow a workout plan that prescribes a certain number of repetitions but don’t feel sufficiently fatigued at the end, you may need to increase the weight or do additional reps to provide the necessary stimulus for muscle growth. It’s advisable to choose a weight that challenges you enough that the final reps feel demanding.
During exercises like bicep curls, smaller muscle fibers are engaged initially. As these fibers tire, larger muscle fibers are recruited, promoting muscle growth. Ritchey emphasizes the importance of pushing towards muscle failure without reaching complete exhaustion, as this facilitates better recovery. You should aim to stop one to three reps short of total fatigue, indicated by a noticeable decline in rep speed and a possible increase in heart rate.
Ritchey’s method to gauge proximity to failure involves briefly pausing during a set and attempting a few more reps. If you can complete additional reps, it signifies that you haven’t reached the desired level of effort.
She didn’t reach failure this time because larger muscle fibers require minutes, not seconds, to recover. Struggling to get close to failure? Try lifting heavier weights and reducing the number of repetitions. Using a lighter weight and higher rep scheme can lead to uncertainty regarding fatigue and open the door for premature set endings due to burnout or boredom.
Exercise Selection
To promote muscle growth, keep your exercises simple and concentrate on targeting one muscle group at a time. Opt for straightforward movements that isolate each muscle group individually rather than complex exercises that engage multiple muscle groups simultaneously. Examples of single muscle group-focused exercises include lunges, hip thrusts, Bulgarian split squats, chest presses, bicep curls, and skull crushers.
Complex movements such as combining a lunge with a bicep curl can hinder muscle fatigue in a specific group by spreading effort across various muscle groups. Selecting exercises that you enjoy and feel comfortable with is crucial for adherence and consistency. Consider incorporating three to four sets per muscle group per week for trained individuals to stimulate muscle growth.
Protein
To support muscle growth, aim to consume slightly over 0.5 grams of protein per pound of body weight. Protein plays a vital role in muscle-building, and inadequate intake can impede progress towards hypertrophy goals. Prioritize protein in your meals and snacks to ensure adequate intake for muscle recovery and growth.
Structure
For muscle growth, avoid overworking the same muscle groups repeatedly. Vary your exercises and muscle groups to prevent plateauing and promote overall muscle development. Strive for consistency in your training routine and focus on proper nutrition to support muscle growth and recovery.
When it comes to maximizing your muscle-building potential, it’s crucial to understand that more doesn’t always mean better. Allowing your muscles ample time to recover is key to achieving your fitness goals and avoiding setbacks such as burnout, excessive soreness, or even injury. This is why fitness expert Ritchey emphasizes the importance of giving your muscles at least 48 hours of rest between intense workouts.
To ensure a balanced approach to training, Ritchey recommends spacing out your major muscle group workouts on nonconsecutive days. By following an equal work-to-recovery ratio, you can optimize your progress and minimize the risk of overtraining. Ritchey suggests breaking down your muscle groups into categories such as shoulders, chest, upper back, abs, glutes, quads, hamstrings, triceps, and biceps, and structuring your workout plan accordingly.
Utilizing the REPS framework for muscle building involves selecting exercises you enjoy, pushing your muscles close to failure in a range of six to 30 repetitions, and avoiding working the same muscle group two days in a row. Adequate protein intake is also essential for supporting muscle growth and recovery. By adhering to these guidelines, you should start noticing results within a few weeks, although individual factors like genetics, starting strength level, and nutrition can influence the timeline.
In addition to following a structured workout plan, Ritchey emphasizes the importance of gentle consistency for long-term success in building muscle. Acknowledging that muscle development is a gradual process that takes years, he advises adopting a mindset focused on sustainable progress. On days when motivation is lacking, it’s important to find ways to stay active, even if it means performing a minimal workout routine. Engaging in a warm-up, one set of exercises, and a cool-down can help you stay on track without overwhelming yourself.
Putting the REPS framework into action involves incorporating exercises that target different muscle groups in each workout session. For an upper-body workout, you might include movements like chest presses, rows, skull crushers, and biceps curls, repeating each exercise set three times. In a lower-body workout, exercises such as Bulgarian split squats, sissy squats, hip thrusts, and hamstring curls can be performed in a similar manner. For a full-body workout, a combination of upper and lower body exercises like step-ups, rows, hamstring curls, and biceps curls can be repeated for optimal muscle stimulation.
As you strive to enhance your muscle-building efforts, remember that consistency and patience are key to achieving lasting results. By following the principles of the REPS framework and maintaining a long-term perspective on your fitness journey, you can build a strong, resilient physique over time. And always remember to listen to your body, prioritize recovery, and stay committed to your goals for sustained progress in your fitness endeavors.
