Rep Ranges for Hypertrophy
In this article, we will discuss the best rep ranges for hypertrophy.
Hopefully, this article will guide you to set up your training program and rep ranges optimally for your goals.
What is the best hypertrophy rep range?
3 to 4 sets of 6 to 12 reps per set is the best hypertrophy rep range. If your primary training goal is muscular growth, you should primarily perform 6 to 12 reps per set and 3 to 4 sets per exercise.
You can veer towards 6-8 reps for compound movements like the squat, bench press and deadlift.
For accessory and single joint movements, you can work with sets of 8 to 12 reps per set.
However, about 30 percent of your training volume can still include heavier or lighter work.
For instance, you can still work with sets of 1-5 on compound movements and sets of 15-30 on isolation movements.
Occasionally working with heavier weights and lower reps can help you build more strength. This can allow you to then use heavier weights for sets of 6-12 and build more muscle.
Additionally, occasionally working with lighter weights and higher reps can help you build muscle endurance and work capacity. This can help you build more muscle by helping you achieve higher work volumes with less fatigue.
What is the best rep range for strength?
For strength, you should primarily try 3 to 6 sets of one to six reps per set. You can also include some lighter work to build more muscle and improve muscle endurance.
What is the best rep range for muscle endurance?
For muscle endurance, try 2 to 3 sets of 12 to 20 reps. This rep range might not work for heavy compound exercises like squats and deadlifts. Instead, reserve this type of training for exercises like goblet squats, lunges, push ups and machine exercises.
Is 12/15 reps good for hypertrophy?
12 or 15 reps can be great for hypertrophy. However, you primarily want to use this high rep range on less technical and demanding exercises.
For example, 12 to 15 reps would work great for a lunge or leg extension, but would not work well for back squats.
Is 8 reps good for hypertrophy?
8 reps can work great for hypertrophy. You can use this rep range for many different exercises including squats, deadlifts, bench press, lunges and more.
However, you may not want to use this rep range for single joint exercises like the leg extension and skull crusher. For single joint exercises, you can primarily work with ten reps or higher. This reduces the load on your joints.
Do rep ranges matter for hypertrophy?
Rep ranges matter for hypertrophy, but not as much as you think.
You can build muscle mass by using different rep ranges over time. As long as you push yourself hard on your weight training sets and progress your training volume over time, you should gain muscle. In fact, newer research suggests that hypertrophy can occur over a large range of reps per set.
Still, for maximal muscle growth, you may want to try mostly 6 to 12 reps per set with some occasional work with higher weights/lower reps and lighter weights/higher reps. That approach may help you to gain the most muscle possible over the long term.
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