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Maximize Muscle Gains: The Essential REPS Framework

3/6/2025

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Summary

Story summary

To build muscle effectively, Shannon Ritchey, DPT, emphasizes a strategic method known as the REPS framework. This involves executing 6-30 reps near failure, choosing straightforward exercises for specific muscle groups, consuming more than 0.5 grams of protein per pound of body weight, and ensuring 48 hours of recovery. Consistency is the key to achieving lasting results.

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Story summary

To build muscle effectively, Shannon Ritchey, DPT, emphasizes a strategic method known as the REPS framework. This involves executing 6-30 reps near failure, choosing straightforward exercises for specific muscle groups, consuming more than 0.5 grams of protein per pound of body weight, and ensuring 48 hours of recovery. Consistency is the key to achieving lasting results.