The Ultimate Muscle Growth Workout Plan (The 30 Rep Method)

In order to continue making gains in the gym, you have to push your muscles to new limits every single week. This gets progressively more difficult to do as time goes on though. That’s why seasoned lifters always plateau at some point. Usually, lifters rely on increasing the weight of their lifts or switching to unfamiliar exercises in order to challenge their muscles into growing. Those two methods aren’t the only ones available though. You also have the number of reps that you perform. One powerful muscle growth workout plan that we’ve been impressed with is the 30 Reps Method. This unique strategy offers promising results to the lifters who are bold enough to adopt it.

So What is the 30 Reps Method?

Most of the time when people workout they lift for three or four sets of between 8 and 10 reps. They do this without ever thinking about the total number of reps that they’re completing overall.

This might not be the right approach. The 30 Reps Method is a muscle growth workout plan that challenges you to stop thinking about sets at all and only focus on the reps.

Sets almost become irrelevant, and it’s really the reps that matter, which is why we love this technique!

Why Does the Technique Work?

The secret to making this technique work for you is to just count your reps while moving around a weight that’s equivalent to your 8 rep max.

For best results, you shouldn’t be able to go through 9 reps of this weight, or if you do you should barely be able to manage it.

If you can get an accurate weight amount for your 8 rep max, following this method will have you pushing more total weight during your lifting session than you normally would if you followed the standard 3 to 4 of 10 pattern.

This program works so well because you’re giving yourself permission to lift weight in any set amount that you want.

You should be lifting until you are too fatigued to keep going with each set.

You’ll start with 8 reps (assuming you picked your 8 rep max weight), and as you get closer to 30 total reps you’ll be doing much less than that in a set.

Your lift might look something like the following.

Exercise – Bent Over Barbell Rows

Weight – 8 rep max

Sets – Who Cares

Reps – 30 maximum

Set 1 – 8 reps

Set 2 – 6 reps

Set 3 – 6 reps

Set 4 – 5 reps

Set 5 – 3 reps

Set 6 – 2 reps


Even though you had to split up your lift into many more sets, and you probably took longer to get through your reps, you will have completed more of them in the end.

Not only that, but you will have performed them at a higher weight amount than you normally would have if you did a 10×3 workout due to starting with and sticking to a much heavier weight (your 8 rep max).

Try to keep your rest period between each set to 45 seconds to avoid drawing out the workout and to really keep the pressure on your muscles throughout.

There is a Heavier Version Too

Weightlifter squatting with heavy barbell

If you’re someone like me who really likes to try and lift a lot of poundage, then you can modify this muscle growth workout plan to focus on strength above all else by cutting the reps in half and increasing the weight.

To do this you start with your 4 rep max instead of an 8 rep max.

Now you try and lift 20 total reps with 30 to 45 seconds rests in between your sets.

You will finish off this session with several sets with just a single rep and that’s the point. By following the heavy version of this program you can increase your ability to lift more weight and you’ll see impressive strength growth over time.

It’s also a great way of mixing things up if you consistently enjoying using the 30 rep method.

Check out these 3 routines below

Summary: It’s Just Another Tool

The 30 reps method isn’t the secret muscle growth workout plan that’s going to enable you to transform into the hulk overnight, but it’s another brilliant tool, that you can use to increase your gains if you’re starting to get stuck.

It’s also an interesting way to think about lifting that you might want to incorporate into your other workout plans. Give it a try and see how it works for you.

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The ultimate muscle growth workout plan

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